WC 23rd August 2021

Session 1

 

Skill

 

Kipping HSPU  

 

Strength 

 

4 x 5-10 Strict Dips @ 3030

Rest 90 secs between sets

 

Alternative Archer press ups (transition through long arm plank)

3 x 8-12/s 

Rest 90’secs between sets

 

Volume

 

AMRAP 8

8 Pull Ups

12 Alt Pistols 

 

Core

 

EMOM 12 – 15 

 

Min 1 – 30-45 sec Ring Plank (feet in rings / forearms)

Min 2 – 20 Windscreen wiper (empty bar)

Min 3 – 30 sec AMRAP V-ups

 

Session 2

 

Skill

 

Bar muscle ups 

 

Strength 

 

4 x 5-10 strict Pull ups @30×2

Reat 90 secs between sets 

 

3 x 6-10 Horizontal ring row

Red 90 secs between sets 

 

Volume 

 

For time: 100 Press ups 

Each set to failure 

 

Everytime you break: 

10 band pull downs + 30 sec Recovery ski 

 

Timecap 10

 

Core

 

12 mins of quality:

 

15 DB side bends/ side 

30 – 40 sec forearm side plank /s

Rest 30 secs 

5 Strict T2B

15-30 sec Tuck hang

Rest 30 secs 

1 Max set Kipping T2B

Rest 30 secs