Gymnastics 

Session 1 

a) Strict HSPU. 5 x 5, build deficit if possible

b) 5 x 60% Max rep Strict C2B PU. Rest as needed between to keep sets UB and good quality

c) Pistols stood on a 30″ box, foot dangling down to the floor. 4 x 8 each side

Session 2

a) 5 x 60% Bar Muscle ups. Rest as needed between to keep sets UB and good quality

b) Legless Rope Climbs 1 min on: 2 mins off x5

c) HS Walk 100m for time

Weightlifting

Session 1 

a) Snatch High Pull 5×5 @ 90% of Snatch

b) 1 Power Snatch every 20s x 30 reps

  • pick a moderate weight and drill good patterns

Session 2

a) 1 PC + PJ every 20s x 30 reps @ 70%

b) Single Leg Deadlift. 3 x 10 each leg. Moderate weight with slow tempo on the way down.