• 29Ιάν
    0 Comments
    30.1.18

    30.1.18

    Muscular Endurance

    LEVEL 2

    Every 2 min x 5 rounds – 20min

    Alternate the following 2min

    0-2min:

    5 Strict Hspu , rxplus :add deficit

    5 Kipping Hspu

    12 Regular Push Ups

    2-4:

    rx plus : 5strict c2b + 5kipping or butterfly c2b + 12 T2b

    rx : 5strict pull-ups + 5kipping or butterfly pullups + 12 T2b or kn2ch

    5min transition time

    Part b – 10min

    50 Du

    50 situps

    40 du

    40 dips

    30 du

    30 Push ups

    rx plus:

    the remaining time amrap :ring mu

    rx :

    the remaining time amrap : double dumbell hang power clean n press 2x15kg /2x10kg

    LEVEL 1

    Part a – 30min

    Specific warm up – 8min

    8min to increase the weights up to 75-80%

    immediately followed by :

    Every 2min x 5 – 10min

    Deadlift

    5×3 , 85%,90%,95%,95%,100%

    1:30min transition time

    Every 1:30x 7 – 10:30min

    Strict Pullups

    4-6-8-10-12-8-6

    2min transition time

    Metcon – 4min

    Amrap in 4min

    Burpees box jump overs

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com