A. Warm up with the following Complex
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
On every 90 sec 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets (work your way up to 85%)
Then
On every 2nd minute 1 Push Jerk + 1 Split Jerk x 3 sets @85%
C. Russian Cycle FrontSquat
3 sets only
D. Gymnastics
Amrap 8 min
6 pistols
4 Strict Pull ups
1 legless Rope Climb
E. Conditioning
Lactic Acid Power and capacity Intervals
3-4 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 45 sec Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.15 min/
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
On every 90 sec 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets (work your way up to 85%)
Then
On every 2nd minute 1 Push Jerk + 1 Split Jerk x 3 sets @85%
C. Russian Cycle FrontSquat
3 sets only
D. Gymnastics
Amrap 8 min
6 pistols
4 Strict Pull ups
1 legless Rope Climb
E. Conditioning
Lactic Acid Power and capacity Intervals
Choose 2 or 3 exercises that you have a muscular endurance weakness, (ειδικά όταν τις βάζετε μαζί δλδ σε ζευγάρι ασκήσεων) i.e. Thrusters and Pull ups. The load of the weight should always be at 50-60% of Max 1RM. The reps should be at 15-20. For Thrusters and pull ups for an athlete with a thruster at 80kg max 1RM the program will be as follows:
In one minute perform 20 reps of 40kg thrusters and 20 pull ups as fast as possible. Rest 90 sec between sets repeat another 2 times. Second set might be 15 reps and third set might be 12 reps Rest 6-8 Minutes and repeat for another couplet or triplet using different exercises
3-4 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 45 sec Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.15 min/
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