TUESDAY
10/06/14
Session 1
A.
30 sec Handstand Walk/hold
30 sec rest
30 sec Toes-to-Bar
30 sec rest
5 rounds
B.
Press; 6-8 reps; progressive
Rest 45 sec
KB Overhead Squat; 3 reps
Rest 45 sec
4 rounds
C.
2 min AMRAP:
15 Burpees
GTOH @ 60/40
2 min Rest
2 min AMRAP:
15 Burpees
GTOH @ 70/45
2 min Rest
2 min AMRAP:
15 Burpees
GTOH @ 80/50
2 min Rest
2 min AMRAP:
15 Burpees
GTOH @ 90/60
Notes
– Session Focus: CP Battery/Gymnastic Skills/Shoulder Stability
– KB overhead squat: double kettlebell held overhead
– Scale weights as required in C
Session 2
A)
Part 1
60 sec row for max metres
Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minute
60 sec row for max metres
Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minute
60 sec row for max metres
Rest 10 minutes
Part 2
60 sec row for max metres
Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minute
60 sec row for max metres
Rest 2 minute
2 minutes to complete
1x unbroken set of muscle-ups
1x unbroken set of handstand Push-ups
Rest 2 minutes
60 sec row for max metres
Notes
– Anerobic Lactic Power/Gymnastic Skills & Volume
– After row take 2 minutes rest, then within a 2 minute window complete the gymnastics set, then take a further 2 minute rest before next row.
