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    29.11.17

    29.11.17

    LEVEL 2

    Part a. – 15min

    Every 1:30 x 4 sets

    Jerk Triples

    65%,70%,70%,75%

    3:30 transition time

    Every 1:30 x 5 sets

    Overhead Squat

    4×8@65% , 8+@65%(leave 2-3reps)

    • front squat ratio to overhead squat  is 0.70

    this means, if you did a 3rm front squat at 90kg,

    then your load for this mvmnt according to our programming must be : 90 x 0,70 = 63kg

    5min transition time

    Part b – 8min

    Amrap ladder in 8min

    3 overhead squat rx plus:70/40 rx:40-50/30-35kg

    3 ring dips(or parallel dips)

    Part a. – 15min

    Every 1:30 x 4 sets

    6 Back squat

    @70%,75%,75%,80%

    3:30 transition time

    every 1:30 x 5sets

    Strict dips *

    4-6-8-10-6

    *it is strength session try to increase the load you add,or decrease the assistance,while keeping your form.

    5min transition time

    Part b -8min

    Amrap ladder in 8 min

    3 push press 25-40/15-25kg

    *after each round, perform 8 pistols(assisted)

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