11.07.15

Morning Session:

a. Warm up

12 Reps of band face pulls
12 Reps of Muscle Clean empty bar
12 Reps of Handstand Shrugs
20 sec of static False grip on rings

b. Skill Muscle up

Choose an appropriate level from the list (strict version ) and execute 3 sets of 3-5 reps. Rest 2 min between sets

Then spend 8 min of Muscle up kipping technique or Muscle up kipping from box (for weaker athletes)

c. On the 2nd minute Clean and jerk

0 min- 70% x 3 reps
2 min- 75% x 2 reps
4 min- 80% x 1-2 reps
6 min - 85% x 1 rep
8 min - 85 % x 1-2 reps

Rest 3 min Then (drop weight to 50% or 40% of your 1rm)

For Time

20reps Power Clean and Jerk

d. For Time

40 Front Squats (40-50% of your max)
60 Swings (24/16kg)
80 Air Squat
100 du

Rest 1 min between exercises


Rest 6-8 hours



Evening Session :

Warm up 8-10 min light run + 5 min of dynamic stretching

Then 3 sets of

3 min at zone 2 followed by 3 min at zone 4

Cool down 600-800mt of light jogging on grass along with static stretching