A. Strength/Olympic Weightlifting
Warm up using cross over symmetry.
1. Build 85% Jerk as Followed 2 Reps of Back Squat + 1 Rep of Split jerk from behind. 3 sets across with the same weight.
2. 3 Sets x 3 reps of Push Press + 1 Push jerk Heavy
B. Gymnastics Conditioning
In 7 min ladder
2/1,4/2,6/3.......
Butterfly chest to bar pull ups
Strict HSPU (all in one level, no abmat or 2 10kg plates and one abmat)
Rest 6 min
In 7 min Ladder
3/2/1, 6/4/2, 9/6/3, 12/8/4......
Kipping Hspu
Hands Release Push Ups
Kipping Ring Dips or Dips (Δίζυγο)
C. Conditioning
For Time
5 rnds of
10 Dead Lift ( 100-80kg/70-50kg)
10 Box Jumps (70/60cm)
10 Pistols alternate
Warm up using cross over symmetry.
1. Build 85% Jerk as Followed 2 Reps of Back Squat + 1 Rep of Split jerk from behind. 3 sets across with the same weight.
2. 3 Sets x 3 reps of Push Press + 1 Push jerk Heavy
B. Gymnastics Conditioning
In 7 min ladder
2/1,4/2,6/3.......
Butterfly chest to bar pull ups
Strict HSPU (all in one level, no abmat or 2 10kg plates and one abmat)
Rest 6 min
In 7 min Ladder
3/2/1, 6/4/2, 9/6/3, 12/8/4......
Kipping Hspu
Hands Release Push Ups
Kipping Ring Dips or Dips (Δίζυγο)
C. Conditioning
For Time
5 rnds of
10 Dead Lift ( 100-80kg/70-50kg)
10 Box Jumps (70/60cm)
10 Pistols alternate
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