CFO Class

Weightlifting

On 1min x 10mins:

3 Power Snatch
3 Overhead Squats

Looking for quick reps with smooth transitions between movements. Touch n Go power snatch, driving the legs though the floor and receiving the bar with confidence. That confidence carrying over to the Overhead squats with tall solid reps, always active through the shoulders. Athletes will use the same weight for each set.

MetCon

As many rounds as possible in 12mins of:

42 Single arm Dumbbell push press 50/35lb DB’s
200ft Walking lunges (50ft track)

Today’s workout involves a lot of unilateral movement and loading. Athletes can think about maintaining midline tension through each rep. Core to extremity is always going to be a big benefit in our movement, but today it should be at the forefront of our focus.

Gymnastics Strength

10 sets of:

6 Ring dips
6 Strict pull-ups
30s rest

Midline Accessory

4 sets of:

20 GHD sit-ups
25 Back extentions