Strength:

1) Press:

1. A) Shoulder press 5x5xelements 

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.

MetCon: 9-15-21-15-9 reps of

Bumper Plate G2OH
Ring Dips
Straight leg sit ups

A) 10/5 kg- Dips by ability
B)  15/10- Dips By ability
C) 20/15kg- Ring dips
D) 25/20kg- STRICT Ring Dips.