Gymnastics
Session 1
a) 5 x ME Ring Muscle ups. If you have no muscle ups perform 5 sets of ME Strict Chest to Ring Pull Ups w/ False Grip. Rest 2 mins between sets.
b) 30s Chin over bar hold into 30s Hollow hold. Rest 90s x 5
Session 2
a) 5 x 5 Strict C2B Chin up (underarm). 1s pause with the chest touching the bar. If you can complete all sets at bodyweight then complete with an L-Sit. a Further progression is to slow the tempo of the lowering down phase, try 3-5s if 5 x 5 is comfortable.
b) 20 Wall Walks, for quality. Hold perfect hollow, straight legs and try to keep the arms straight rather than pressing to the top.
Weightlifting
Session 1
a) Snatch Balance 5×3 – moderate weight – focus on speed under the bar
b) 1 Snatch @ 75-80% EMOM x 10
Session 2
a) Power clean and Power jerk to a heavy single in 10 mins. Keep the volume low, solid warm up first.
b) Every 30s x 20 reps – 1 Power Clean and Split Jerk with 3s pause in catch at 70-80% of A. Aim is to TnG the bar from clean to jerk off the shoulders.