WC - Monday 2nd August

WC – Monday 3rd August

 

Session 1

 

Skill

Pistol progressions (10- 15 mins)

 

Strength

5 x 5 Weighted ring Dips

Rest 2 mins

 

Volume 

E2MOM 16 (8 sets)

8 Kip / Butterfly Pull Ups

12 Press ups

16 Alt Pistols 

 

Core 

3 – 4 Sets for Quality:

20 Hollow Rocks

30 Sec Superman Hold

20 Alt V-ups

Rest as needed

 

Session 2

 

Skill

Lever progressions (10- 15 mins)

 

Strength

5 x 5 Weighted Chin Ups

Rest 2 mins

 

Volume 

AMRAP 8

4 HSPU

8 Ring Dips

12 Press ups

 

Core 

EMOM 12

Min 1 – 15-30 Sec Hanging L-sit

Min 2 – 45 sec AMRAP Ab Mat SU

Min 3 – 30 sec/s side plank