a. Warm up 20 min using related specific exercises
b.Strength
Back Squat 3 sets x 3 or 4 reps @ 85% + 1 set @ 90% 1 rep , rest as needed between sets
c. Olympic weight Lifting
Every 90 sec Full Snatch @ 75% 3 sets x 3 reps + 2 sets @ 80% x 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
4-5 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 75 sec of kipping or butterfly pull ups
e. Conditioning
On the minute work x 12
5 Burpees + 5 Thrusters (45-35kg/ 30-20kg) odd
10 wall ball + 5 Ring Dips kipping even
b.Strength
Back Squat 3 sets x 3 or 4 reps @ 85% + 1 set @ 90% 1 rep , rest as needed between sets
c. Olympic weight Lifting
Every 90 sec Full Snatch @ 75% 3 sets x 3 reps + 2 sets @ 80% x 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
4-5 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 75 sec of kipping or butterfly pull ups
e. Conditioning
On the minute work x 12
5 Burpees + 5 Thrusters (45-35kg/ 30-20kg) odd
10 wall ball + 5 Ring Dips kipping even
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