This will be the final week of this program, take a deload the following week before beginning your next program. 

1. Snatch or Power Snatch - 5x2

2. Back Squat - 5-3-3-1-1-1
- work up to 3 max singles

3a. HSPU - 5 x submax
3b. 2 KB swing - 5x15
3c. Power Push Ups - 5x10
3d. Power Jumps - 5x10
- no rest between exercises
- 90-120 sec rest after each round

1. 2 KB Clean & Jerk - 5x12-15

2a. Planche - x5 sets
2b. Front Lever - x5 sets
- practice each at your current level/ability
- (tuck, flat tuck, straddle, half lay or lay)

3a. Dips - 3-5x submax
3b. Pull Ups - 3-5x submax

1. Clean or Power Clean - 5x2

2. Deadlift - 5-3-3-1-1-1
- work up to 3 heavy singles

3a. Deathmarch - 3x20
3b. Ab rollouts or L-sits - 3x submax

4. sleds or hills

1. Walking lunges - 3x20
- light to stretch out yesterdays leg work

2a. 1 KB Snatch - 5x10/10
2b. Push ups - 5x8-10
- keep these on the lighter side

3a. Rope Climb - 3-5x15'
3b. Reverse Plank - 3-5x30-60 seconds

4. Outdoor Run/Parkour 

1. Push or Split Jerk - 5x2

2. Back Squat  - 8x3

3a. Cast Wall Walk - 5x5
- begin in hollow back push up position with feet at wall, walk feet up wall until belly and nose touch wall, pause and slowly walk back out and return to push up position, driving feet in the wall the whole time, no rest at bottom
3b. Bridge wall walk - 5x5
- stand with back toward wall, bend backwards and walk hands down wall as far as possible until in a bridge position with nose to wall, return to standing position by walking back up wall with hands

4a. Pull Ups - 5x As Heavy as Possible
4b. Jumping Single Leg Deck Squat  - 5x8-10 each leg

1. 2 KB Snatch - 150 seconds, 120 seconds, 90 seconds, 60 seconds
- rest 45-60 sec

2a. Back Lever - 5x10-15 seconds
2b. Reverse Plank - 5x30 seconds
2c. Arch Rocks - 5x30

3. Sprints - 10x50 meters
- hills if possible

1. Power Snatch - 8x3

2a. Snatch Deadlift - 5x4
2b. Power Push ups - 5x8

3a. Cheat curls - 3x10-15
3b. Dips - 3x10-15 AHAP

4. 2 KB Complex - 5 rounds x 6-8 reps each
- rest as necessary after each set

- snatch
- clean & jerk
- squat
- swing

1. Front Squats - 6x3

2a. Hollow Body Rocks - 5x30-60
2b. Weighted Walking Lunges - 5x12/12
2c. Pull ups - 5x12

3a. Jumping Deck Squats - 10x5-10
3b. Sprints - 10x50-m

1. 1 Power Snatch + 2 OHS - x6

2. Back Squat - 5x3

3a. HSPU - 5 x submax
3b. 2 KB swing - 5x15
3c. Power Push Ups - 5x10
3d. Power Jumps - 5x10
- no rest between exercises
- 90-120 sec rest after each round

1. 2 KB Clean & Jerk - 5x12-15

2a. Planche - x5 sets
2b. Front Lever - x5 sets
-practice each at your current level/ability

3a. Dips - 3-5x submax
3b. Pull Ups - 3-5x submax

1. 1 Power Clean + 2 Front Squats x6

2. Deadlift - 5x3

3a. Deathmarch - 3x20
3b. Ab rollouts or L-sits - 3x submax

4. sleds or hills

1. 3-5 Broad Jumps + 50 meter sprint - x5

2a. 1 KB Snatch - 5x10/10
2b. Power Push ups - 5x8-10

3a. Rope Climb - 3-5x15'
3b. Reverse Plank - 3-5x30-60 seconds

4. Outdoor Run/Parkour 

1. Push or Split Jerk - 5x2

2. Back Squat  - 6x4

3a. Cast Wall Walk - 5x5
3b. Pull Ups - 5x As Heavy as Possible
3c. Jumping Single Leg Deck Squat  - 5x8-10 each leg

1. 2 KB Snatch - 120 seconds, 90 seconds, 60 seconds, 30 seconds
- rest 45-60 sec 

2a. Back Lever - 5x10-15 seconds
2b. Reverse Plank - 5x30 seconds

3. Sprints - 10x50 meters
- hills if possible

1. Power Snatch - 5x3

2a. Snatch Deadlift - 4x4
2b. Power Push ups - 4x8

3a. Cheat curls - 3x10
3b. Dips - 3x10 AHAP

4. 1 KB Complex - 3-5 rounds x 6-8 reps each
-perform all reps on one side, then take 30 sec rest, perform other side then 60 sec rest before repeating
- if you are using a lighter bell, take no rest at all if possible and up the reps

- snatch
- clean & jerk
- squat
- swing

1. Front Squats - 6x3

2a. Walking Lunges - 3-5x12/12
2b. Pull ups - 3-5x12

3. Sprints - 10x50-100m depending on ability 

Balls out week. 

Repeat week 2, trying to set PR's in the chosen rep ranges. 

 This is a slight back off week. Do the same workouts as week 1, except lower the weight 10-20%. This is intentionally easier than week 1. Keep the complexes and sprints a little lighter and a few less reps as well. Basically lower the volume and intensity 10-20%. We are preparing for big numbers next week. Take it easy, but practice with focus. Ask any necessary questions, this is a good time to play with new exercises as well, as long as you keep the intensity lighter. 

Considering a few options for variety in this back off week...

Day 1
- For Squats, you should try 1 1/4 pause squats to build stability and increase VMO activation
- the VMO is an important muscle in the thigh near the knee that keeps your legs stable under pressure

All lifts are @ 10% heavier than last week

1. Push Press - 8x3

2. Squat - 8x3

3a. Handstand Hold
3b. Dead Hang 
- x10 minutes, acquire as much time as possible with a nonstop running clock in a handstand and hang position
- ideally it would be a 5 minute handstand and a 5 minute hang
- rest when necessary, but get as much time under tension as possible in the allotted 10 minutes

4. Single Leg Squats (SLS) x5 minutes
- train pistols for 5 minutes, or hill sprints, or heavy sled drags, or lunges, etc

1. 1 KB Snatch Ladders - 4-5x5+5+5 L/R
- perform ladder in arm arm, then rest briefly before performing other arm, then rest and repeat for all sets

2a. Front Lever Pulls - 3x5
2b. Pull Ups - 3x5

3. 2 KB Clean & Jerk - 30/30 x 10 min
-30 sec work, 30 sec rest x 10 minutes 

1. Muscle Snatch - 5x3

2. Deadlift - 5x3 @ 8-10% heavier than last week

3a. Body Row - 3x submax
3b. Deathmarch or RDL- 3x10/10

4a. Pullups - 3-5 x submax
4b. Abs - x3-5 sets 

1. 1 KB Snatch - 30/30, 20/20, 15/15

2. 1 KB Jerk - 3x20/20

3. Planche Hold - 6-8x8 sec

4. Sprint - 8-10x60 meters

The Thunder & Lightning Program is a solid combination of strength and speed training. Its an 8 week cycle. Essentially we have 2 days a week of HEAVY lifting and 2 days a week of speed and conditioning with accessory work. It is my recommendation that you train hard on Monday, Wednesday, Thursday and Saturday. The other days can be rest days or just get in light full body stretching,  playing basketball, hiking or any other activity that you enjoy. But in reality, you just got to make time around your busy lifestyle that works best for you.  I will delve more into the details as we go. Below is a Stretching Anatomy PDF file that I think will be very helpful. 

1. Push Press - 5x5

2. Squat Variation - 5x5

3a. Handstand Hold - 5x max time
3b. Dead Hang - 5x max time

4. Single Leg Squat (SLS) - 3x8-10 each leg


NOTES:

1. On the last set do as many reps as possible without letting your form go to shit
- you can sub the press, bench, HSPU, DB or KB, planch push ups, etc
- prioritize your movement based on your situation. 

2. I prefer back squat for max strength, but choose the exercise based on your needs and abilities and equipment
- last set amrap

3a. From Coach Sommer:
Wall handstands are your most valuable tool for learning a correct handstand. I recommend staying with them for a substantial period of time. This will accomplish several things: 

1) It will make it easier to maintain a straight body line (no arch or pike in either the shoulders, back or hips). 

2) You can focus on learning balance and not on survival. 

3) Your strength will improve more quickly due to being able to stay in the handstand for an extended period of time. 

To transition from wall handstands to free standing handstands, try the following drill: Perform a wall handstand with stomach to the wall. Place your wrists approximately 4-6" from the base of the wall. Keep one foot on the wall while pulling the other foot off the wall and extending that leg directly over your hips. At this time, your wrists, shoulders, hips and leg that is off the wall should be in one vertical line. Once you feel that you have achieved a strong stable position, slowly pull your supporting foot off the wall. When you lose your balance, simply catch yourself by replacing the foot on the wall and then continue on with the drill. 

Once you have achieved a reasonable level of proficiency with both versions of the wall handstand, learning free standing handstands will be much easier. 

For free standing handstands, there should be no movement in the legs, hips, back or elbows while in the handstand. Concentrate on keeping the body straight and "tight". The more parts of your body that are moving, the more difficult the balance will be. Focus on controlling the handstand with your shoulders and wrist/fingers. 

While in the handstand, you should picture your hand as having three sections: the palm, the fingers and the heel of the hand. When on balance, you should feel your weight comfortably placed in the center of your palm with your shoulders directly over your hands. If you are falling over backwards, keep your body tight and attempt to pull your feet back up by pressing your fingers strongly into the floor and pulling your shoulders back over your hands. If you are falling forward,, press strongly into the floor with the heels of your hands and attempt to partially planche press back to the handstand position. 

In reality, the handstand is not a non-moving position, but a series of rapid minute corrections between the three positions (over, under and vertical) to maintain the balance. All movements should be small and controlled. Try to avoid making rapid or large corrections. 

There is no reason to crash while training a handstand. If you find yourself falling over, simply bend your arms, duck your head and do a forward roll. Be sure to train in an area that is suitable and has enough room to manuever in case of mishaps. 

3b. hang from a pull up bar or rings
- use a snatch grip, supinated grip, etc. 
- make it harder by maintaining a hollow body

4. - pistols, lunges, sprints, rocking deck squat, etc

1. 2 KB Snatch Ladders - 5x5+5+5


2a. Skin the Cat - 3x3-5

2b. TGU - 3x3-5 each arm
- Steve Cotter TGU

3. 2 KB Complex x 5 rounds
- 5 cleans
- 5 presses
- 5 squats
- 5 swings


NOTES:


1. light, medium & heavy- snatch a light pair for 5 reps, then the medium pair for 5 reps, then the heavy pair for 5 reps, thats one set
- rest a minute between sets

2a.  From Gymnastic WOD:

• Start in a dead hang position with body hollow and hands turned out
• Do a toe raise and allow the feet to continue through your elbows
• Stay in a pike position and send toes toward the ground
• Finish in a hollow body position and arms in full extension
• Tuck your head in and bring thighs to your chest as you initiate the rewind
• Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

Skin the cat is a sequence of movements that works basically every muscle group from the mid-thigh up, while providing an excellent shoulder stretch as well. Starting in a hang and keeping your arms and legs straight, lift your toes up and back overhead, through a piked inverted hang. Then, continue to lower your toes slowly toward the floor behind you. This hanging position is called a skin the cat. At first you will want to practice this movement with the rings low enough so that you will be able to touch the floor with your feet as you lower toward the skin the cat position. This will enable you to safely get a feel for the movement. From the skin the cat position, lift your hips and pull out back through a piked inverted hang and lower to hang. Once you have some experience, you can raise the rings and lower into the skin the cat clear of the floor and then pull back out. Try to relax your shoulders at the bottom of the skin the cat to get a good stretch and truly find the bottom of your skin the cat. This skill works as an excellent part of a warm-up, or can be used in a conditioning set when done for repetitions, even if you find one or two reps easy, they add up quickly as part of a workout.


2b. Gray Cook TGU
http://www.youtube.com/watch?v=l-MMnltV1h8

1. Muscle Snatch - 3x5

2. Deadlift - 3-5x5

3a. Body Row - 3x submax
3b. Deathmarch - 3x10/10

4a. Pullups - 3-5 x submax
4b. Abs - x3-5 sets 

1a. Power Push Ups - 6-8x6-8
1b. Sprint - 6-8x40-60 meters

2. 1 KB Clean & Jerk - x25/25/15/15/10/10

3a. Goblet Squat - x20-15-10
3b. Plank hold - 3x60 seconds

Notes:

1. push up as hard as possible
- you can clap, slap or tap all you want, but all that matters is that you drive off the ground as high as possible
- as soon as you finish your last power push up, get the hell up and sprint hard (after a proper warm up)

2. the video is with 2 kb's, but just use 1 and alternate hands for appropriate reps

3. goblet squats for mobility and planks for stability, open up, tighten down, pretty simple really