2.10.15

A. Warm up 5-10 mobility squat drills

B. Alternate Front and Back squat e.g.

1 set 60% 2-3 reps Front squat
2 set 60 % 2-3 reps Back Squat
3 set 65-70% 2 reps Front Squat
4 set 65-70% 2 reps Back Squat
......continue building it up to
90% Back Squat 1 rep
90% Front Squat 1 rep... Then stop the front Squat and continue with Back Squat
95% 1 rep Front squat
100% 1 rep Front Squat
Front rekord (προσπάθεια για ρεκορ μια επανάληψη όλα για όλα, απο πίσω παρτενερ για spot), rest as needed between sets.

C. Skill/Strength

3-4 rounds

3-5 reps per arm Czech Rope climb

Rest 60 sec

3-5 Reps of Tall Jerk (κοντράρω στην μπάρα, δεν πρεσάρω)

Rest 60 sec

D. Conditioning

On every 2 minutes x 6 sets

30mt sled push (40-20kg) + 15 swings + 10 Ring Dips

E. Assistance exercises

1. Goodmorning 3 sets x 10-12 reps, tempo 3020 (three second descend 2 second ascend)
2. Clean sot press light bar or plastic bar from front rack 3 sets x 5-6 reps
3. Grip work using a false grip on rings accumulate 90 sec hold (i.e. 30 sec work/ rest- repeat)