Gymnastics
Session 1
a) 5 x 5 Pegboard chin ups/ Ring chin ups supinated grip
b) 6 x 8 Tempo Ring dips. 3s down, 1s pause at the top.
c) Single arm HS Hold practice: Aim… 5 x 10s each arm. Single arm HS Hold, back to the wall.
Session 2
a) EMOM x 15 25%+1 of Max UB Strict C2B PU
b) 10 min HS Walk Ladder: 1 metre, 2 metres, 3 metres … etc
c) Tucked lever hold. 4 x 30s
Weightlifting
Session 1
a) Snatch DL to a heavy triple.
b) Snatch off the blocks at the knee to a heavy single. 3 x 1 @ 85%
Session 2
a) Clean to a heavy double. 3 x 2 @ 75%
b) Power Jerk to a heavy double. 5 x 2 @ 80%