11.11.15

A. Warm up using Muscle Snatch 3-4 sets x 3 reps

B. Barbell Cycling

Every 90 sec x 7 sets

Power Snatch touch and go 3-5 reps start from 70%

i.e. first set 3 reps @ 70%, second set 4 reps @ 70%, third set 5 reps @ 70%, fourth set 3 reps @ 75%, fifth set 4 reps @ 75%.......


C. Conditioning

1. For Time

Amrap 10 min

1 Leg less Rope climb
10mt Handstand walk
1 Rope Climb with legs
10 Chest to Bar Pull ups

Rest 3 min

For Time

30 alternate Pistols
30 Front Squats (60/40kg)
30 mt Lunges with 25kg-20kg/15kg plate overhead




E. Accessory work

3 sets of weighted hyperextensions x 8-10 reps slow reps
3 sets of weighted wind mill 5 reps at each side go easy on these  ( https://www.youtube.com/watch?v=ITSmgn_BQgY )