WC 30th August 2021

WC 30th August 2021

 

Session 1

 

Skill

 

Kipping and Butterfly Pull Ups

 

Strength

 

2 sets 10 Strict Dips 

2 sets 10 Strict Chin Ups 

Rest 90 secs

(Bodyweight at least 2 RIR)

 

3 sets 6 Strict Dips

3 sets 6 Strict Chin Ups

Rest 90 secs

(Add load as reps reduce AHAFA at least 2 RIR)

 

3 sets 3 Strict Dips

3 sets 3 Strict Chin Ups

Rest 90 secs

(Add load as reps reduce AHAFA at least 1 RIR)

 

Volume

 

In 5 sets Max Reps HSPU 

Each set to failure 

 

Everytime you break: 

10 Hollow Rocks + 30 sec Recovery ski 

Core 

 

3 x 20 sec on 10 sec rest

 

Flutter kicks

Half crunches

Scissor kicks

 

(4:30 mins Total)

 

Note: if time rest 2 mins and go again