Gymnastics
Session 1
a) Chest facing HS Hold. 5 x 40s
b) Strict Ring Muscle ups. 1-3 x 6. Make sure the negatives down are really slow and controlled. If you can do 3 with controlled negatives then slow the strict muscle up reps down. The slower they are the harder it is.
c) 60s Hollow Hold, 60s Arch Hold. x 3
Session 2
a) 5 x 5 Pegboard chin ups/ Ring chin ups supinated grip. Aim for chest to pins/rings
b) 8 x 5 Strict HSPU, add deficit if possible. No higher than 6″, add weighted vest after that.
c) 3 Max effort sets of Bar Muscle ups. 3 min rests between
Weightlifting
Session 1
a) Power Snatch/ Snatch to a heavy set. Then continue with snatch once the power snatch drops below parallel.
b) Clean DL to a heavy single. 3 x 3 @ 75%
Session 2
a) Snatch high pull/ Snatch. 8 sets @ 75%
b) Power clean + Power Jerk. 8 x 1 @ 70%