Practice - Flag, Tuck Planche, Tuck front lever
Snatch pull - 3 x 3 @ 135
- vert jump - 3 x 1
OHP - 5 x 3 @ 135
+Dragon flags
Ring L-sit to Iron cross x 5
- Bear crawl - 5 x 20m
Practice - Flag, Planche, Front lever
DB Snatch - 3 x 2/arm
+seated Broad jump - 3 x 1
Squat cluster - 4 x 2 front +4 back @ 225
- ring dips/ring pullups - 4 x 6 each
5 rounds :
Iron cross + L-sit on rings
Farmers walk x 40m
Handstand hold x 15 sec
Practice - flag, planche
Power clean - 3 x 3 @ 135
- front lever tuck - 3 x max
Bench - 5 x 3 @ 185
- GHR - 5 x 8, Pistol - 5 x 2/leg
CG Bench x 10 @ 135
5 rounds :
Dragon Flag - 5 x max
suitcase walk - 5 x 20m/side
KB halfmoon - 5 x 6/side
Jump rope x 10 miuntes
Practice - Flag, Planche, Front lever
DB clean + Jerk - 3 x 1/arm
- Band resisted DB swing - 3 x 5
Deficit Deadlift - 4 x 1 @ 245, all reps done as explosively as possible
- DB incline Bench - 4 x 8 @ 60/hand
DB waiter walk - 5 x 20m @ 60/hand
+Tbar row - 5 x 10
5 rounds
Iron cross + L-sit
Shoulder prehab on rings (facepulls, "y"s )
Practice - Flag and Planche
Band resisted DB swing - 3 x 5
Snatch pull - 4 x 3 @ 185
- front lever tuck hold, alt extended leg
1-arm DB OHP - 5 x 5/arm
+FG Ring Pullup - 5 x 5
3 rounds :
1-arm rack walk x 20m/arm
L-sit x max
Preacher curl x 8
practice - flag, planche, front lever
DB Snatch - 3 x 1/arm
- vert jump - 3 x 1
Front squat - 185 x 8
CG Bench - 175 x 8
Pullup - 3 x 8
DB waiter walk - 3 x 20m
Dragon flags - 3 x max
Pull-through - 3 x 10
DB Curl - 3 x 10
Practice - flag, planche, front lever
Deadlift - 2 x 6 @ 275
DB incline bench - 5 x 10
+weighted chinup - 4 x 3 @ BW +35lbs , 1 x 5 @ BW + 25lbs
Suitcase walk - 3 x 20m/side
Abwheel - 3 x 10
Band hamstring curl - 3 x 6
Practice - flag, planche
Band-resisted DB Swing - 3 x 5
Snatch pull from hang - 5 x 3 @ 135
- front lever tuck holds
OHP - 5 x 5 @ 135
- ring pullup - 5 x 5
DB rack walk - 3 x 20m/side
+L-sit hold - 3 x max
EZ curl - 3 x 8
- calf raise 3 x 10
Practice - flag, planche, front lever
Front squat - 245 x 3
CG Bench - 205 x 3
Pullup - 5 x 8
DB waiter walk - 5 x 20m @ 60/hand
Dragon flag - 5 x max
Pull-through - 5 x 10
Ez curl - 3 x 10
Calf raise - 3 x 10
Tire drags x 10 minutes
Practice - Flag, Planche
Band resisted DB swing - 3 x 5
Deadlift - 275 x 5, 305 x 2, 335 x 1
Incline DB Bench - 5 x 10 @ 60# each hand
Chinup - 5 x 5 @ BW + 25#
3 rounds :
Abwheel x 10
Band hamstring curl x 6
Seated+standing calf raise x 10 + 10
Practice - Flag, Planche, Front lever
Squat - 275 x 2, 295 x 2
Ring dip - 5 x 8
TBar row - 5 x 10
L-sit on rings - 3 x max
Practice - Flag, Planche
Hang snatch pull - 5 x 3 @ 135
- front lever - 5 x max
OHP - 5 x 5 @ 135
+Ring pullup - 5 x max
DB rack walk - 3 x 20m/side
+Dragon flags - 3 x max
EZ curl 21’s - 3 sets
+seated/standing calf raise 3 x 10+10
Practice - flag, planche, front lever
Front squat - 225 x 3 (knee was feeling fucky so I cut it off there)
CG bench - 185 x 5
Pullup - 5 x 8
+DB Waiter walk - 5 x 20m
Strict T2B - 4 x 10
+DB RDL - 4 x 10
DB curl - 2 x 10, 1 x 15
Seated/standing calf raise - 3 x 10 + 10