1. power clean + hang clean + jerk - 6x1
2. rdl + shrug - 3x8-10
3a. chin ups - 4 x submax
3b. back extensions - 4x12
4. sled work
2. rdl + shrug - 3x8-10
3a. chin ups - 4 x submax
3b. back extensions - 4x12
4. sled work
1. power clean + hang clean + jerk - 6x1
2. rdl + shrug - 3x8-10 3a. chin ups - 4 x submax 3b. back extensions - 4x12 4. sled work
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1. sledgehammer strikes for power - 3x10 2a. box squat 6x3 - no rest 2b. box jump 6x3 - rest as necessary after jumps 3a. 2 kb overhead squat 3x10 - no rest 3b. 2 kb swing 3x20 - rest as necessary after swings 4a. walking lunges 3x20 - no rest 4b. back ext - 3x10 1a. 2 kb snatch - 5x8
1b. plyo pull ups - 5x8 1c. power pushups - 5x8 2a. 2 kb clean - 4x12 2b. dips - 4x12 3. fundamental static positions - 3-5 rounds x 10 second holds 4. sled drags - light weight x 5 minutes 5. grip 5 rounds of:
- tire flip or sandbag clean and throw - x5 - pushups - x15 - hasd*** or prowler - x40 meters *** heavy ass sled drags no rest between sets, rest as necessary between rounds Double KB Complex
5 reps each snatch clean and press squat swing bent row rest one minute between rounds go for 20 minutes 1. power snatch + overhead squat - 5x3
2. bench press + chains - 8x3 3a. pull up - 3x6-8 ahap*** 3b. incline db bench - 3x10 3c. 1 arm db bent row - 3x10 4. kb swings - 20 sec on/ 10 sec off x 5 minutes 5. abs and grip ***ahap = as hard as possible -this means adjust the intensity of the exercise that will challenge the reps, so add weight or change the angle/leverage 1. Box jump 15-20x1 submax height
2. back squat 6-8x2-3 -use bands or chains if you want 3a. deathmarch 3x10/10 3b. pull ups 3x15 3c. swings 3x10 -short rest between sets, rest as necessary between rounds 4. Fundamental Static Position (FSP) practice 1a. 2 kb snatch - 4-6x8
1b. power pushups - 4-6x8 2a. power clean - 4x3 2b. hindu pushups - 4x12 3a. ghr - 3-4x5 3b. hanging leg raise - 3-4x10 4. burpees - x50 ahap 5. grip |
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November 2011
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