Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (4x3 Muscle Cleans into 6x2 Power Cleans)

10 sets of Cleans every 90 secs.
First 4 will be a Muscle Cleans building to a heavy triple.  Then 6 sets of 2 Power Cleans building to a heavy double.

1x3 @ 0:00 - Muscle Clean
1x3 @ 1:30 - Muscle Clean
1x3 @ 3:00 - Muscle Clean
1x3 @ 4:30 - Muscle Clean
1x2 @ 6:00 - Power Clean
1x2 @ 7:30 - Power Clean
1x2 @ 9:00 - Power Clean
1x2 @ 10:30 - Power Clean
1x2 @ 12:00 - Power Clean
1x2 @ 13:30 - Power Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

12 AMRAP

10 Pull Ups
30 DU
15 S2OH 95#/65#

Rx+
10 C2B
30 DU
15 S2OH 115#/85#

Session #2

Gymnastics

Handstand hold (Accumulate Time in a Nose to Wall Hold)

L1 - Accumulate 1:30 in Pike Push Up Hold

L2 - Accumulate 3 minutes in N2W Hold

L3 - Accumulate 5 minutes in N2W Hold

**Enter total seconds as reps
L1 = 90
L2 = 180
L3 = 300

Accessory Work

Glute-Ham Raises (3x8)

It is not important to do these sets unbroken but to just get the work done.

Overhead Stability

Seated DB Press (3x10)

Sit with a vetical torso and legs straight in front.

Over 3 sets build to a heavy set of 10 of tempo DB Press.
Tempo = 2.1.2.1

 

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