Warm up

800m group jog

 

10 burpee pull up

9 push up

8 jump squats

7 hollow to arch on the bar 

6 horizontal ring rows

5 strict toes 2 bar

4 strict pull up

30” plank hold

2 clapping push ups

1 small step for gains

 

Strength 

1 RM floor press

 

4x6 each standing single arm press

 

4x8-12 flat bench row

 

4x20 each side rear delt raises on the floor

 

**The accessory work should be done with one movement at a time being complete before moving onto the next one.  Optimal effort should be put into each accessory work.  We should be going as heavy as we can but never failing.

 

6 rounds

9 strict pull up

9 strict ring dips

 

**If efficient and able to do both movements then go 9 rounds

 

 

scales:

 

pull up-

L1: pull up with a band

L2: strict ring row with feet elevated

L3: strict ring row

 

ring dips-

L1: small red band only

L2: push up

L3: box push up

L4: push up with a band

 

Weightlifting

 

Coaches Warm up

 

“Hit and Catch Drill”

 

find a heavy double snatch from blocks AK

 

5x5 muscle snatch

 

5x5 sotts press