a. Warm up 20 min using related specific exercises
b.Strength
Back Squat 4 sets x 2 reps @ 85% , rest as needed between sets
c. Olympic weight Lifting
Every 90 sec Full Snatch @ 75% 3 sets x 2 reps + 1 set @ 80% x 2 reps
d. Gymnastics
3 rnds of
Static/Isometric hold 10 sec Front Lever (tuck/flat tuck/ or straddle depending on your strength)
Rest 60 sec
3-5 reps Heavy Pull ups on pull up bar or on rings with semi false grip (aim bar/rings to touch chest)
Rest 90 sec
When you complete 3 rnds amrap 1 min of kipping or butterfly pull ups
e. Conditioning
On the minute work x 10
7 Thrusters (45kg-50kg, 30-40kg), 7 Burpees over bar
In case you can't keep up the pace reduce reps
b.Strength
Back Squat 4 sets x 2 reps @ 85% , rest as needed between sets
c. Olympic weight Lifting
Every 90 sec Full Snatch @ 75% 3 sets x 2 reps + 1 set @ 80% x 2 reps
d. Gymnastics
3 rnds of
Static/Isometric hold 10 sec Front Lever (tuck/flat tuck/ or straddle depending on your strength)
Rest 60 sec
3-5 reps Heavy Pull ups on pull up bar or on rings with semi false grip (aim bar/rings to touch chest)
Rest 90 sec
When you complete 3 rnds amrap 1 min of kipping or butterfly pull ups
e. Conditioning
On the minute work x 10
7 Thrusters (45kg-50kg, 30-40kg), 7 Burpees over bar
In case you can't keep up the pace reduce reps
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