Day 1
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. 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
Day 2
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
- 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
Day 3
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
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
Day 4
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
2. 1 KB Jerk - 3x20/20
3. Planche Hold - 6-8x8 sec
4. Sprint - 8-10x60 meters