A. Strength
Front Squat (6th week)
B. Olympic Weight Lifting
Snatch From Blocks or from Hang
Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
C. Gymnastics
6 sets of Strict 3 position Muscle ups (pull up/transition/Support) 3 sec at each position
Then 2 sets of 85% effort of your unbroken Kipping Muscle ups i.e. If you can do 10 Muscle ups unbroken then do 8 reps
D. Conditioning
On every 2 min x 6
2 Rope Climbs
50 Du
15 Swings
E. Core work
Front Squat (6th week)
B. Olympic Weight Lifting
Snatch From Blocks or from Hang
Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
C. Gymnastics
6 sets of Strict 3 position Muscle ups (pull up/transition/Support) 3 sec at each position
Then 2 sets of 85% effort of your unbroken Kipping Muscle ups i.e. If you can do 10 Muscle ups unbroken then do 8 reps
D. Conditioning
On every 2 min x 6
2 Rope Climbs
50 Du
15 Swings
E. Core work
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