Session 1 A. E2M8M 3 Power Snatch + 3 OHS + 5 sec pause on last rep @65-70% E2M8M 2 Power Snatch + 2 OHS + 5 sec pause on last rep @70-75% B. E2M10M 4 Snatch pulls and take 3 seconds to lower the weight each time C. Front Squat 3 x 8 @65% tempo 31x1 D. 4 sets Romanian Deadlift x 8 @31x1 Weighted box step up x 8 ea @20" rest as needed Session 2 A. 6 Sets Row 500 - rest 2 min B. 50/10, 40/10, 30/10, 20/10, 10/10 Double under/burpee C. 1 mile run @80-85%
I often have people ask me about diet and meal plans. If you are looking for general health, it doesn’t take much. We like to follow these 5 tips: 1) Have a plan! It’s that simple. Proper planning prevents piss poor performance. The weeks we don’t plan well, we feel it at the end of the week. Missed meals equals low calorie intake, and ultimately results in crappy eating, poor recovery and an unhappy stomach. 2) Don’t go to the grocery store hungry! But really, going
Session 1 A. 3 sets 4 ring muscle ups + 30' hs walk B. 3 sets 4 bar muscle ups + 30' hs walk C. 3 sets 4 wall walks + 45 sec nose to wall hold D. 3 sets Strict single leg toe to bar x6 ea Weighted back extension x 8 @3011 Session 2 A. E2M10M Behind the neck jerk w/ 2 sec pause x 3 @70-75% B. E2M12M Power clean x 3 + Front squat x 3 + Push jerk x 3 @70-75% (c&J) C. E2M10M Clean pull x 4 @80-85% D. E2M8M Seated dumbbell press x 6 E. 4 Sets Pendlay Row x 6 @3011 Pull-over x 10
A. E2M12M 3 x Snatch grip push press + 1 OHS w/ 5 sec pause in bottom B. E2M12M 4 x hang snatch @70-75% C. E2M10M 5 x snatch pull @80-85% D. 3 Sets 8 x Back squat @70% E. 3 Sets 2k row @80-85% rest time it took you to row 2k
SESSION 1 A. 12-10-8-6-4-2 CTB - DL 245/175 - xGHDSU B. 3 sets Barbell good morning X 8 @30X1 rest 60-90 sec Weighted box step up X 8 ea rest 60-90 sec C. 3 sets RDL X 8 @31X1 rest 60-90 sec Goblet theraband squat X 15 rest 60-90 sec SESSION 2 A. Max Distance HS walk in 5 min B. 2 sets of 800m run rest the time it took you to run 800m 4 sets of 400m run rest the time it took you to run 400m
A. Gymnastics Density Test 3 min max rep ctb (max set on front end as 1 score then total reps) rest 1 min 3 min max hspu (max set on front end as 1 score then total reps) rest 1 min 3 min max muscle ups B. 20 min to work up to Box Squat 1rm C. Row 30:30x4 Max effort row for 30 sec rest 30 sec on rower. Set up the proper intervals on the monitor.
Testing Week Warm up with tall Snatch and Snatch Balance. Get comfortable in the bottom! A. Work up to a 1rm Be smart with your weight jumps ex: 50x3 60x3 70x2 75x2 80x1 85x1 90x1 93x1 97x1 100+ B. E2M12M Hang power clean + 2" below knee power clean + power clean @70% C. E2M10M Front Squat x3 @70% D. 20 Min Z1 (very easy aerobic work on rower and airbike)