Monday 9th - Sunday 15th August 2021

WC 9th August 2021

 

Session 1 

 

Skill 

 

Static Handstand progressions (10-15 mins)

 

Strength 

 

4 Sets: 

4-8 Strict HSPU / Deficit HSPU

Rest 45 secs

6-10 Horizontal ring rows 

Rest 90 secs

 

Volume 

 

For time:

100 press ups 

(Timecap 8)

 

Core 

 

12 Mins for Quality:

20 Forearm plank March 

10/s Side plank DB pass through 

5 Strict T2B 

 

Session 2

 

Skill 

 

Kipping T2B drills 

 

Strength 

 

4 Sets: 

4-8 Strict Wide grip Pull ups 

Rest 45 secs

6-10 Ring Press ups 

Rest 90 secs

 

Volume

 

EMOM 12

 

Min 1 – 2-4 wall climbs

Min 2 – 8-15 T2B

Min 3 – 16 Alt Archer ring rows

 

Core 

 

In as few sets as possible:

Complete 150 Hollow rocks 

(Rest no longer than 45 secs between sets)

Timecap 8