A. Olympic Weight Lifting
In 10 min build a heavy 2-3 Rm Push Jerk
Followed by
3 sets of 3 reps of Jerk dips 5-10kg above record. Short and Fast Dip and Drive
B. Strength /skill
1. 3 sets of max Strict Hspu deficit
2. 2 sets of unbroken Kipping Deficit HSPU
3. 1 set of unbroken HSPU Kipping (Normal)
Rest as needed between sets.. During rest stretch your shoulders with pvc pipe
C. Conditioning
For Time
2 rnds of
60 du
30 Push press (45/30kg)
60 du
30 Box Jumps (60cm/50cm)
On every 2 minutes 1 leg less Rope Climb
Rest 5 min
Interval Rowing
3-4 sets
1 Min Hard Rowing - 2 Min Medium Rowing
D. Core and Grip Training
Accumulate 2 min in False grip on Rings
Accumulate 2 min Lsit on Rings
In 10 min build a heavy 2-3 Rm Push Jerk
Followed by
3 sets of 3 reps of Jerk dips 5-10kg above record. Short and Fast Dip and Drive
B. Strength /skill
1. 3 sets of max Strict Hspu deficit
2. 2 sets of unbroken Kipping Deficit HSPU
3. 1 set of unbroken HSPU Kipping (Normal)
Rest as needed between sets.. During rest stretch your shoulders with pvc pipe
C. Conditioning
For Time
2 rnds of
60 du
30 Push press (45/30kg)
60 du
30 Box Jumps (60cm/50cm)
On every 2 minutes 1 leg less Rope Climb
Rest 5 min
Interval Rowing
3-4 sets
1 Min Hard Rowing - 2 Min Medium Rowing
D. Core and Grip Training
Accumulate 2 min in False grip on Rings
Accumulate 2 min Lsit on Rings
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