OH Pistol 1RM, OHS Ladder & Double Unders, Max Efforts C2B, Pistols, Ring Dips

Super Youth 4:30pm

(A) Pistol Squat Technique, Progressions (if you have a pistol practice overhead)

(B) Back Squats-EMOTM for 6mins 3 Reps @ 80% of 1RM.

(C) Indvidually 3 x 3min Max Reps 1min Recovery of-C2B, Ring Dips, Double Unders

Beginner 6am & 7:30pm

(A) Back Squats-Work within the limitations of your movement

(B) Indvidually 5 Rounds-5 Pullups , 5 Overhead Squats, 15 Double Unders 

Intermediate 6am & 6:30pm

(A) Pistol Squat Technique, Progressions (if you have a pistol practice overhead)

(B) Back Squats-EMOTM for 6mins 3 Reps @ 80% of 1RM.

(C) Indvidually 3 x 3min Max Reps 1min Recovery of-C2B, Ring Dips, Double Unders

Advanced 5:30pm

(A) OH Pistol Squat 1RM

(B) Individually for Max Weight- EMOTM 20 Double Unders then 1 OHS starting at 50kg for males and 35kg for females adding 5kg each lift for males and 2.5kg for females each lift. If you miss a lift you may re-attempt within the minute but once your minute is up your done.

(C) Indvidually 3 x 3min Max Reps 1min Recovery of-C2B, Pistols, Ring Dips

   

Focus- (A) If you don't have Overhead Pistol then get one. If you don't have a pistol squat then use this time to work on progressions and mobility (B) Use racks for this one (C) 3mins of C2B, 3mins of Pistols & 3mins of Ring Dips