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Friday 6th Oct

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Warm up
Posterior/midline
Power clean drills
Barbell cycling:
10mins to establish
3rm TNG Power CLean

Mix modality aerobic session
45sec – Row 70% effort
45sec – rest
45sec – T2B (done in sets of 3-5reps at a time)
45sec – rest
45sec – TNG power clean (done is sets of 3 @ 80%)
45sec – rest
4 Rounds

 

Wednesday 4th Oct

By: 0

Warm up
shoulders/lat activation

Skill:
L1: Kipping pull up progressions with coach
L2: 1 T2B + 1 Pull up + 1 CTB x8 sets (for quality)

Wod:
14min EMOM
3 Pull ups
5 buprees
7 swings (Russian 24/16)

Finisher: 8min EMOM
1stmin – 5sec CTB hold + 5sec Eccentric + 5sec active hang
2nd min – 30sec hollow hold