Monday, November 2

Warm-up

Row 400 m

10 kipping pull-ups

5-10 chest to bar pull-ups

10 jumping ring dips

10 ring dips

10 ring swings

10 toes to rings

10 toes to bar or knee ups as high as yo u can go

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 or no abmats

 

Lift:

Press

9 sets of 3 at 60% of 1 rep max. 1 set each minute

 

WOD

21- 15- 9

Ring dips

Toes to bar

 

L1-mods

L2- kipping

L3- strict

 

 

Olympic Weightlifting

Warm up:

Snatch Balance 3-2-1-1-1-1

Muscle Snatch 3-3-3

 

Hang Snatch + Snatch= 1 rep

50%x2, 60%x2, 70%x2, 80%x2, 85%x2
Hang Clean + Clean and Jerk = 1 rep

50%x2, 60%x2, 70%x2, 80%x2, 85%x2

 

Overhead Squat

60%x4

70%x3

75%x2

80%x2

3×2 at 85%

 

Gymnastics: Practice strict Hanstand push-ups for 10 mins

 

 

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