A. Warm up 10 min
Cross over symmetry, Muscle Snatch +Snatch Balance + Sot Presses
B. Olympic Weight Lifting
Hang Squat Snatch (Wave Loading)
1set @60% - 5 reps
2set @70% - 3 reps
3set @75%- 2 reps
4 set @80% - 2 reps
5 set @85%- 2 reps
6 set @75%- 3 reps
7 set @ 80%- 3 reps
8 set @ 85%- 1 rep
*Between Reps Rest 15 sec
C. Strength
1. 3 sets x 3 reps of Heavy Snatch Dead lifts
2. 3 sets x 1-2 reps of Legless Rope Climbs
*Rest As needed between sets
D. Gymnastics Pulling Test
For Time unbroken sets
1/2/3/4/5/6/7/6/5/4/3/2/1 Rxd Version
1/2/3/4/5/4/3/2/1 Scale Version
* Or 10 min Practise Muscle ups
E. Conditioning
F. Core Work
3 super sets of
15 sec Lsit Hold
20 reps Weighted Hyperextensions 5-15kg
Rest 90 sec between super sets
Cross over symmetry, Muscle Snatch +Snatch Balance + Sot Presses
B. Olympic Weight Lifting
Hang Squat Snatch (Wave Loading)
1set @60% - 5 reps
2set @70% - 3 reps
3set @75%- 2 reps
4 set @80% - 2 reps
5 set @85%- 2 reps
6 set @75%- 3 reps
7 set @ 80%- 3 reps
8 set @ 85%- 1 rep
*Between Reps Rest 15 sec
C. Strength
1. 3 sets x 3 reps of Heavy Snatch Dead lifts
2. 3 sets x 1-2 reps of Legless Rope Climbs
*Rest As needed between sets
D. Gymnastics Pulling Test
For Time unbroken sets
1/2/3/4/5/6/7/6/5/4/3/2/1 Rxd Version
1/2/3/4/5/4/3/2/1 Scale Version
* Or 10 min Practise Muscle ups
E. Conditioning
Workout Description:
Time cap: 10mins!
The Athlete starts the 2-part workout on 3-2-1-GO with part A being a 1000m. The Athlete will record the time it took to complete 1000m on the rower. He/she will then move over to part B and complete as many rounds and reps as possible within the remaining time of the 10mins. Part B consists of 4 handstand push-up followed by 8 deadlift and 12 box jump over.
Deadlift weight:
Individual: 100/60kg, 60cmBox/50cmBox
F. Core Work
3 super sets of
15 sec Lsit Hold
20 reps Weighted Hyperextensions 5-15kg
Rest 90 sec between super sets
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