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Monday 12/10/2015
Gymnastics
MU 6 x 3
or
10 Mins MU Practice
Strength
A1 1 Arm Row 4 x 6-8
A2 1/2 Kneeling Press 4 x 8-12
B1 Ring Row 2 x ME w/ 3s Hold
MetCon
21/15/9
Power Clean (60/35)
T2B
After Party
ME Bar Hang x 2
Tuesday 13/10/2015
Strength
15 Minutes Work up to a Heavy
Pause Clean (2 Seconds directly above the knee)
MetCon
2 Rounds
Sit-up x 50
Air Squat x 40
Pull up x 30
Burpee x 20
HSPU x 10
After Party
DU x 150
Or 3 Minutes
Wednesday 14/10/2015
Gymnastics
Rope Climb x 1-2
Hand Stand Walk x 3 Attempts
MetCon
EMOM x 30
Odd – TnG Power Snatch x 3 (Add weight every 3)
Even – Burpee Box Jump x 5
Thursday 15/10/2015
Gymnastics
Wall Walks 4 x 3
Strength
Find 5RM Push Press*
* From the floor
MetCon
20/15/10/5
Wall Ball (9/6)
Sit-up
Push up
After Party
2 x ME Chin up
Friday 16/10/2015
Strength
A1 1 Arm Carry 4 x 20m Each Arm
A2 Chin up 4 x 4-6
MetCon
12/9/6/3
Thuster (65/40)
Muscle Up
After Party
H&A Holds
5 x 20s Each, No Rest
Saturday 17/10/2015
11:00 – 11:30 Mobility
11:30 – 12:00 Olympic Lifting Tekkers
12:00 – 13:00 Olympic Lifting Performance