WC 30th May 2022

Session 1

 

A. Headstand / HSPU progressions

15 mins

 

B. E2MOM 10 – 5 Strict HSPU

Coaches note: this is a weekly strength cycle you will see. Members should do as many strict as they have across all sets and increase volume by doing press ups / box press ups to achieve the 5 reps. If members have 5 reps they should add deficit to achieve difficulty and record the depth used for future sessions.

 

C1. 5 x 5 Ring Dips + 20 sec Ring spt hold after last rep

C2. 5 x 15-30 sec hanging knee tuck hold

Rest 90 secs

 

D. AMRAP 8

3 Chin Ups  

8 Ring Rows @2121

12 Hollow rocks

 

Session 2.

 

Kipping / Bar Muscle Up progressions

15 mins

 

E2MOM 10 – 5 Strict Pull Ups

Coaches note: this is a weekly strength cycle you will see. Members should do as many strict as they have across all sets and increase volume by using a band to achieve the 5 reps. If members have 5 reps they should add load to achieve difficulty and record the weight used for future sessions.

 

C1. 5 x 3-5 reps Dead hang to tucked lever

C2. 5 x 10-15 Hollow rocks

Rest 90 secs

 

AMRAP 8

3 Wall walks 

8 Press Ups

12 V-Ups