FRIDAY
05/09/14

Session 1

Aerobic

Run 1600m
30 Strict Pull-Ups
Run 1600m

Session 2

Weightlifting

A)
Snatch
Take 12 minutes to  build to a max single for the day
Strategise your progress to the max

B)
Clean + Jerk
Take 12 minutes to  build to a max single for the day
Strategise your progress to the max

Gymnastics

Density Training

50 Butterfly Pull-ups in as few sets as possible
Rest 2 minutes
50 Pistols in as few sets as possible
Rest 2 minutes
50 Ring Dips in as few sets as possible
Rest 2 minutes
50 STOH (50/35)

Ensure each rep is to standard
(chin over; head touch + full extension; shoulder touch + full lock out)

Engine

Deadlift (150/100)
Leg Less Rope Climb (15′)
5-4-3-2-1