19.11.2018 – Monday
Skill development and drills:
Pistol mobility and technique
Chest to bar – kipping and butterfly practice
WOD:
42-30-18
Alternating pistol squats
21-15-9
Chest to bar pull ups
20.11.2018 – Tuesday
Skill development and drills:
Ring MU technique practice
Power clean hip contact drills
WOD:
10 Rounds for time:
3 Ring muscle ups
3 Power cleans (80/55kg)
21.11.2018 – Wednesday
Skill development and drills:
Bar muscle up technique
Power snatch – hip contact and catch drills
WOD:
13min AMRAP:
4 Bar muscle ups
6 Power snatches (50/35kg)
8 Burpees over the bar
22.11.2018 – Thursday
Skill development and drills:
General warm up only
WOD:
A) Build up to a daily max back squat
B) 30sec work, 30sec rest for 12min
Assault bike calories
Back squats (50% of A)
23.11.2018 – Friday
Skill development and drills:
Shoulder mobility and stability drills
Russian swing technique
WOD:
100 Strict shoulder presses for time (50/35kg)
Every break, perform 15 Russian KB swings (40/28kg)
24.11.2018 – Saturday
Skill development and drills:
Butterfly and kipping pull up practice
WOD:
“Fran”
21-15-9
Thrusters (42.5/30kg)
Pull ups
25.11.2018 – Sunday
Skill development and drills:
Extensive HS walk practice
WOD:
For time:
20m handstand walk
100 Alternating dumbbell snatches (22.5/15kg)
20m handstand walk
