14.9.15

a. Warm up 20 min using related specific exercises


b.Strength

 Back Squat 2 sets x 2- 3 reps @ 85% + 2 set @ 90% 1-2 reps , rest as needed between sets

+ 1 set @ 75% as many reps as possible


c. Olympic weight Lifting

4 sets

Every 90 sec Full Snatch @ 75%  2 reps


d. Gymnastics

3 rnds of

Static/Isometric hold 12 sec Front Lever (tuck/flat tuck/ or straddle depending on your strength)

Rest 60 sec

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


e. Conditioning


Amrap Intervals

15 reps Thrusters (40/30kg, 30/20kg)
15 reps pull ups

1 set amrap 40 sec (on every set start from the rep that you have stoped)
Rest 1 min
1 set amrap 35 sec
Rest 1.30 min
1 set amrap 30 sec
Rest 2 min
1 set amrap 25 sec
Rest 2.30 min
1 set amrap 20 sec


Rest 3 min

Cool down 1500mt  aerobic pace row on every 500mt 20 burpees over row