Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
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3 Rounds for Quality
1 min Jog
L 45 secs/R 45 secs Samson Stretch
10 Air Squats
10 Barbell Muscle Snatches, 45/35 lbs
Weightlifting
Week 7
I. Every 3 mins x 5 sets: Snatch Balance + Overhead Squats
2 x 2 + 3 @ 65%
1 x 1 + 2 @ 75%
1 x 1 + 2 @ 80%
1 x 1 + 2 @ 85%
II.A Every 2 mins x 6 sets: Power Snatch
2 x 3 reps @ 80%
2 x 2 reps @ 85%
1 x 1 rep @ 90%
1 x 1 rep @ 95%
Rest 5 - 10 mins
II.B Every 2 mins x 6 sets: Power Cleans
2 x 3 reps @ 80%
2 x 2 reps @ 85%
1 x 1 rep @ 90%
1 x 1 rep @ 95%
III. Every 1:30 mins x 3 sets: Pulls
3 x 2 reps @ 100 - 105% Snatch Pull
Rest 5 mins
3 x 2 reps @ 100 - 105% Clean Pull
Conditioning
4 Rounds for Time
21 Pull Ups
15 Box Jump Overs, 24" / 20"
9 Single Arm Overhead Squats
Rest 2 mins bet. each set
Alternate arms on the dumbbell overhead squats each round.
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Gymnastics
I. Practice Free Standing Handstand Hold (5 mins)
II. 6 Rounds
60% of max Kipping Handstand Push-ups
If you dont know your max unbroken, obtain 1RM on first set then complete suceeding rounds at 60%
Sets can be broken up.
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