A. Olympic Weight Lifting
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy, Not MAX Clean + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @105% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
4 rnds of :
On the 3rd minute
50du
15 Toes to bar
10mt Handstand walk
5 Hang Power Snatch 60-50kg/40-30kg (εάν δεν νιώθεται καλά μην φορτώσετε κιλά)
D. Finisher
4 min Tabata: Burpees
E. Core work : Hollow and Static Hyperextension 2-3 min
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy, Not MAX Clean + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @105% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
4 rnds of :
On the 3rd minute
50du
15 Toes to bar
10mt Handstand walk
5 Hang Power Snatch 60-50kg/40-30kg (εάν δεν νιώθεται καλά μην φορτώσετε κιλά)
D. Finisher
4 min Tabata: Burpees
E. Core work : Hollow and Static Hyperextension 2-3 min
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