1a. clean - 5x1
1b. bench press - 5x3
2a. 2 kb swing - 3-4x16
2b. 2 kb seated press - 3-4x8/8
3a. squat jumps - 3x40-60'
- add weight if possible
- soft, athletic landing, no stomping, be like a ninja cat
- you can use a sandbag, or hold weights in your hand, you can jump for distance or just jump vertically if space is a factor
3b. 1 arm push ups - 3x5/5
-elevate body on box or in rack if necessary
4. 1 muscle up + 10 second planche hold + 2 tick tocks - x 6 sets
- use most difficult progressions possible
- tick tock = while inverted hang from rings, pull back lever to front lever to desired level of difficulty, you may only be able to go from 11-1 o'clock, but eventually you will be able to go from 9-3 o'clock, tuck or bend as necessary, but your goal is totally straight body, use most difficult progression possible
1b. bench press - 5x3
2a. 2 kb swing - 3-4x16
2b. 2 kb seated press - 3-4x8/8
3a. squat jumps - 3x40-60'
- add weight if possible
- soft, athletic landing, no stomping, be like a ninja cat
- you can use a sandbag, or hold weights in your hand, you can jump for distance or just jump vertically if space is a factor
3b. 1 arm push ups - 3x5/5
-elevate body on box or in rack if necessary
4. 1 muscle up + 10 second planche hold + 2 tick tocks - x 6 sets
- use most difficult progressions possible
- tick tock = while inverted hang from rings, pull back lever to front lever to desired level of difficulty, you may only be able to go from 11-1 o'clock, but eventually you will be able to go from 9-3 o'clock, tuck or bend as necessary, but your goal is totally straight body, use most difficult progression possible