Make your assistance Work a focus!
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Weightlifting:
A. Complex: 1 power Clean + 2 hang squat cleans + 3 front squats + 1 jerk ; x 5 sets. Every :90-2 min ; HEAVY, athletes choose weight and jumps
B. Back SqT – climb to a heavy double for the day in 15 minutes
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Gymnastics:
3 deficit strict hspu *athlete choose height
6 strict hspu
Rest 1 min x 3
Rest 2 min folllowing last round of above
Then afap
15 deficit hspu *same height as above
30 ring push-ups
45 strict hspu *regular height
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Conditioning:
Running clock
30 heavy wall balls 30/20 to 10′
60 pull-ups
90 double unders
Rest 3 minutes
30′ t2b
90′ hs walk
270m row
Rest 2 min
30 burpees
30/25 cal bike
30 ghd sit-ups
Rest 1 min into
12 min rower :30 hard :30 easy
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Becomplete:
1. i’s t’s y’s – 3 sets of 10 through each
2. L sit work —–> progress to planche holds or angles for few minutes
3. Russian twists. 4×10-12 reps
4. Crossover symmetry