Gymnastics
Session 1
a) 5 x 60% Ring Muscle ups. Rest as needed between to keep sets UB and good quality
b) 4-10 UB Toes to bar, Max L-Sit Hold. Rest 90s x 6
c) 10 max sets Freestanding HS Hold. Rest 30s between sets.
Session 2
a) Strict HSPU. 5 x 5 – add weight or deficit if needed
b) 4 x 75% Max rep Strict C2B PU. Rest as needed between to keep sets UB and good quality
c) 25 Hollow Rocks 25 Arch Rocks x4
Weightlifting
Session 1
a) Snatch High Pull . 5 x 5 @ 95% of Snatch
b) 1 Power Snatch every 30s @ 80% of Max Snatch x 20 reps
Session 2
a) 1 PC + PJ every 30s @ 75% of Max C+J x 20 reps
b) Single Leg Deadlift. 3 x 10 each leg. Moderate weight with slow tempo on the way down. Slightly heavier than last week