Το Κροςς δεν είναι απλά ένα γυμναστήριο, είναι ένας τρόπος ζωής.

Τι είναι το Kross ?

Το Cross είναι ένα πρόγραμμα ενδυνάμωσης κ βελτίωσης της φυσικής κατάστασης που στηρίζεται στην συνεχή εναλλαγή, λειτουργικών ασκήσεών (όπως το τρέξιμο, άλματα, έλξεις, ημικαθίσματα, ωθήσεις, κινήσεις ζετέ κ αρασέ…) που εκτελούνται σε υψηλή ένταση. Χρησιμοποιούμε το άρτια εξοπλισμένο γυμναστήριο μας και τα καταπληκτικά πάρκα που το περιβάλλουν. Στα μέλη μας περιλαμβάνονται ανώτεροι υπάλληλοι, ιδιωτικοί υπάλληλοι, σπουδαστές, επαγγελματίες κ ερασιτέχνες αθλητές και σώματα ασφαλείας.

Olympic Lift Program, Strength Training Program & Gymnastics Bias Program

Olympic Lift Program

Week A

Monday
Power cleans and front squats 3 sets x 5reps super set and finish with 1 jerk (warm up)
Clean and jerks 6 sets x 3 reps of cleans and then 2 reps of jerks
Clean high pulls 3 sets x 3reps (on last set add 25 kg)
Back squats 5 sets x 5reps
Dips 4 sets x 20 reps (when able to do 4 sets for 20 add weight 8 reps,5reps, 3reps on consecutive weeks)


Wednesday
Front squats 6sets x 3 reps
Good mornings 4 set x 10 reps (week A) / 5 set x 8 reps (week B) {goal: 50% of back squat for 10 reps}
Incline Bench Press 5 set x 5reps (week A) / 3 sets x 5 reps plus 3set x 3 reps (week B)
Chins  Super set 3 sets as many as you can and 30 reps for calves
Calf raises

Friday
Power snatches and overhead squats 3set x 5reps super set
Full snatches 6 sets x 3 reps
Overhead presses 3sets x 5 reps warm up and 3-6 sets x 3reps (every week add one set, start with 3)
Back squats 3sets x 5reps and 2 sets of 3reps
Shrugs with snatch grip 3 sets of 5 reps

Week B

Monday
Power snatches and overhead squats
Full snatches
Snatch high pulls
Back squats
Dips

Wednesday 
Same as Wednesday Week A

Friday
Power cleans and front squats
Full cleans
Jerks from the rack
Back squats
Shrugs with a clean grip


Strength Training Program

Monday

5 sets of 5 reps of the Following:

1. Full Cleans
2. Back Squats
3.Flat Bench Press

* Time to rest 3 - 5 min between sets, Duration of workout 1 hour and 30 minutes


Wednesday

5 sets of 5 reps of the Following:

1. Front Squats or Lunges
2. Overhead Press
3. Goodmorning

* Time to rest 1 - 2 min between sets, Duration of workout 1 hour


Friday

5 sets of 5 reps of the Following:

1. Back Squat
2. Incline Press
3. Heavy Shrugs

* Time to rest 2 - 3 min between sets, Duration of workout 1 hour and 15 min


 
Volume Training For Handstand Push Ups or any other Gymnastics Movement

Example:

Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Total
1stweek Reps
2
2
2
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
23
2ndweek Reps
2
2
2
2
2
2
2
2
2
2
2
2
2
1
1
1
1
1
1
1
32
3rdweek
Reps
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
38
4thweek
Reps
3
3
3
3
3
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
43
5thweek Reps
3
3
3
3
3
3
3
3
3
3
3
3
2
2
2
2
2
2
2
2
50

Template print

Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Total
1stweek Reps





















2ndweek Reps





















3rdweek
Reps





















4thweek
Reps





















5thweek Reps























Weeks 1-2
http://www.4shared.com/file/qXfWqc_p/Machine_Weightlifting_Project_.html

Weeks 3-4
http://www.4shared.com/file/HRFmpeMV/Machine_weightlifting_2.html

Weeks 5-6  (Taper)
http://www.4shared.com/file/GREv7xOQ/Machine_Taper_3.html
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