29.1.16 (Friday)

A. Warm up using Sot Press https://www.youtube.com/watch?v=UE9wGHgLp9c

5 sets x 5 reps, Keep your Body as vertical as you can. Go deep gradually, ο κάθε ένας ανάλογα με την ευλυγισία που κατέχει

Β. Strength

 Establish a 3 RM Split Jerk

Then 4 sets of 3RM Front Squat + 1 set back off set @ 90% from your last set

C. Conditioning

For Time

21/15/9

Shoulder to Overhead (70-50kg/50kg-30kg)
Chest to bar Pull ups

D. Core

For Time

50 Ghd Sit ups

or

75 Renegade Rows 15kg dumbells/10kg