-With a partner
P1 Sled pull 60m (heavy)
P2 Face down hollow hold
– With a partner
P1 15-20 Second active hang from rings
-Work through the following pistol progressions for 5-10 minutes
-Behind the neck press empty BB 30x (deal with any mobility issues in rack pos)
-Close grip OHS empty BB x30 (deal with any mobility issues overhead/ankles)
-Good mornings empty BB x30 (deal with any mobility issues in post cain)
-Pistols x Max reps each leg – once other foot touches floor set is over.
-L-sit x max effort
-Double KB overhead squat x Max reps – Pick weight
B. Power clean work to a heavy single (20 minutes)
C. Strict press work to a heavy single (15 minutes)
D. Weighted pull-up heavy single or max rep strict pull-ups (15 minutes)
10 Minutes Air bike 80-90%
Rest 5 Minutes
10 Minute Row 80-90%
Look after anything thats limited you in todays session…ankles, shoulders, t-spine, hips etc.
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