Morning: 30 min
2 min walk/1 min run
123/152
7.5 km/h

Afternoon: 120 min

1.Skill
A. HSW practice for 20 min
B. Bfly pull up practice for 25 min
- 3 x 10 box assisted bfly pu
- 4 x 10 single leg box assisted bfly pu
- 4 x 5 single leg jumping box assisted bfly pu

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
85 kg
A2. Strict dip – 6 x 4 @ AHAFA (Heavier than last week)
6 x 4 x 7.5 kg

B.THEN in a 10-minute window, do as many sets of 3 @ 85% H3 back squat as you can
7 x 3 x 72.5 kg

3.Jacked gymnastics core:
A. 3 rounds of:
- 70 % of max closed tuck front lever hold - 8 sec
- 70 % of max ring support hold - 21 sec
- 70 % of max strict TTB - 8 reps

4.5 min AB + mob.