FRIDAY 13/06/14

Session 1

A. Deadlift @30X1
4 reps @ 70%
3 reps @ 80%
2 reps @ 85-90%
1 reps @ 90-95%
7-8 reps @ 70-85%
7-8 reps @ 70-85%
7-8 reps @ 70-85%

Rest 3 minutes between sets

B.
Overhead Squat; 2 reps; 6 sets; progressive

C.
Snatch Balance; 2 reps; 5 sets; @ 60-65% of overhead squat score in B

D.
20 sec work, 10 sec rest, 8 rounds. Alternating the work sets between:
Ring Dips
Side Plank

20 sec work, 10 sec rest, 8 rounds. Alternating the work sets between:
CTB Pull-ups
V-up

Notes
– Session focus: Hinge & Overhead Strength/Pull Volume/Snatch speed
– Deadlift volume sets: Make these as heavy as you can handle
– Snatch balance: Focus on speed down and up. Use elastic bounce out of bottom of squat
– 20 sec ring dips; 10 sec rest; 20 sec Side Plank Left; 10 sec rest; 20 sec ring dips; 10 sec rest; 20 sec Side Plank Right etc…
– Keep the V-ups snappy www.gymnasticswod.com/content/v

Session 2

A.
10-15 minutes on Weaknesses/Mobility

B.
Every 4 minutes row 40 sec at max effort; 2 rounds

Active Recovery: KB Carry 100m

Every 3 minutes row 30 sec at max effort; 2 rounds

Active Recovery: KB Carry 100m

Every 2 minutes row 20 sec at max effort; 2 rounds

Notes
– Session Focus: Weaknesses/Mobility/Anaerobic Lactic Power
– Fully recover during active recovery periods ready for row sets