1a. front squats (heavy day)

55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5

1b. Press

55%/5 - 62.5%/5 - 75%/5 x 3 sets

1c. Deadlift

55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3

1d. 1 Rope Ascent, 15 foot. arms only x 5 sets

2a. 25pound, weighted sit-ups 20 x 5

2b. barbell windmills 10right/10left x 5

later...

Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace.

Some more deadlifts bitches !

Session #1

1a. Deadlift (Light day)
50%/5 - 62.5%/5 - 75%/5 x 3 sets

2b. Press (Heavy Day)
50%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 100%/5

3c. Front Squats from rack supports (Moderate Day)
50%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3

all done in under 40 minutes.

2A. Reverse Hypers 10 x 5 sets

2B. 10kilo Weighted Sit-ups 10 x 5 sets


Session #2

5 Rounds of the following ladder.

1-3-5

a. Ring Pull-ups, strict

b. Ring Dips, strict with a turn out at the top

metcon day

Morning kick start

10 minutes as many reps as possible.

110 pound sandbag power cleans

44 reps

Afternoon session:

10 Rounds of:

with 2 minute centers

60 kilo, Thrusters, 3 reps

6 pull-ups

9 Box Jumps, 30 inch

Stretch

a. pike stretch 15seconds x 3

b. middle split 15 seconds x 3

c. side split 15 seconds right/ 15 seconds left x 3

Running technique practice later on.

run 800 meters, run 400 meters, run 200 meters

rest as needed.

Finisher

A. straight legs strict toes to bar 10 x 5

B. push-ups 15 x 5

Day"s Workouts

Morning Lifting Seans

1A. Deadlift

50%/5 - 62.5%/5/ - 75%/5 - 87.5%/5 - 100%/5

1B. Press

50%/5 - 62.5%/5 - 75%/5 - 87.5%/5- 102.5%/3

1C. Rack Supports Front Squat

50%/5 - 62.5%/5 - 75%/5 x 3 sets

Did all those sets in about 30 minutes.

Evening Gymnastics Seans

A. V-sups 20 x 5

B. Crab hand walks x 20 x 5

C. Crab straight leg kicks ( flares progression) x 10 x 5

Gymnastics Practice

Gymnastics Practice

1A. Back Lever- Half Lay 6 seconds x 3

1B. Arms Only Rope Climb 1 Ascent, 15 ft x 3

2A. L-Sit, max hold x 3

2B. Natural Leg Curls x 5 x 3

5 x 5

A. Back Squat- Light Day

85kg (5-5-5-5-5)


B. Push Press- Heavy Day

80kg (3-4-4-4-3)

C. HealthLift- Moderate Day

120kg (5-5-5-5-5)

5 Rounds

20 V-ups, 1 minute rest

stretch during rest periods

Gymnastic Practice

1A. Front Lever Tuck, 6 seconds x 4

1B. 15lb, Dumbbell Plache Throughs x 5 x 4

2A. Planche Tuck Hold x 6s x 4

2B. Hanging Leg Lifts Circular x 2R/2L x 4