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COMP SKIRMISH – 19 October 2021

By 19 October 2021January 4th, 2024No Comments

Gymnastics Bias

 

Week 9

 

Day 1)

 

Warm Up

 

3rds

300m ski

20 band pull aparts

10 single arm upright row (each arm)

 

Strength/Skill

 

5×1 Front Squat – 85% of 1RM

 

3x 0:40 on 0:20 off

Pull ups

 

Rest 1min

 

3x 0:30 on 0:30 off

C2B

 

Rest 1min

 

3x 0:20 on 0:40 off

Strict Pull Up

 

4×8 Strict press

 

4×8 Strict Ring Dips (add load if required)

 

WOD

 

6x500m Ski

 

Rest 1min between efforts – aim for consistent pace and stroke rate