General Conditioning

I. Prowler Sprints 180 pounds, 6 x 40 yards , 60-90 seconds rest , maybe more on the last sets

2 plates in the front, 2 plates in the back

These are SUPER POTENT. My legs got a massive pump, and I was exhausted. Almost nauseas.

II. 15kg Plate Pich Grip Carry 6 x 50 yards

III. Power Wheel Challange 100 yards not timed

Strength

Snatch 1 x 9

(135-145-150)x 3

Deadlifts 5 x 3

185-215-240

Front Lever Holds

20rep Squats

I. Press 5 x 3 sets

105 - 120 - 130



II. 20 rep Squats

190 x 20



III. 3 Rounds max effort:

pull-ups

dips

hollow rocks

Rest Day

Playing with some L-hangs, bridges, wall slide holds, headstands, planks. Fun stuff : )

Strength Day

I. Pull-ups 5 x 3 sets

bodyweight - 30 pounds - 60 pounds (5)

II. Power Clean and Split Jerk 1 x 7 sets

70kg - 80kg - 80kg - 85kg x 4 sets

III. Tuck Planche Holds on the floor. 5-10 second holds x 6 sets

20 rep Squats

Ia. 185pound, Back Squats, 19 reps (miscounted),
increase load next time by 5 pounds.

Ib. #25, Pull overs, 20 reps

II. 3 rounds
max pull-ups: 13-9-10
max dips; 17-16-16
max time hollow rocks: 47s-39s-44s

clean & Jerk 2.wmv