Author Archives: cfupheaval

Day 1 Pull-ups 6×3 Day 2 Dips 4×6 Day 3 Pull-ups 6×3 Day 4 Dips 4×6 Alternate days and be sure to do these very strict as to build strength accordingly. This can be done with a banded pull-up and dip but be sure that you do it to a level that is difficult andContinue reading “Strict dip and pull-up week 1”

Strength Push press 1×8@65% 1×6@70% 1×4@75% 1×3@80% 4×2@85% MetCon 7 strict pull-ups 14 KB snatches 53/35 21 power cleans 95/65 3 rounds Mobility Roll low back 4 minutes Roll thoracic and lats Squat therapy

Strength Snatch max in 20 min MetCon 20 DB snatches 50/30 250 m row 15 burpees 4 rounds

Strength Strict press 1×5@60% 1×4@65% 1×3@70% 3×2@75% Push press Repeat percentages from above MetCon 20 pistols 20 sit-ups 20 kb swings 53/35 20 Russian twists 20 push ups 4 rounds

Strength Back squat A. 1×10@60% 1×8@65% B. Emom 10 min 5 reps at 70% for first 5 min 5 reps at 75% for second 5 min MetCon 12 push jerk 135/95 6 strict pull-ups 24 double unders 3 squat cleans 135/95 4 rounds Mobility 1. Roll those low backs 2 min on each side 2.Continue reading “042214”

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 8×3@75% MetCon 7 T2b 3 front squats 155/115 (from the ground) 7 rounds Mobility Roll low back 4 min Stretch quads 2 min each side Squat therapy 5 min

Strength Push press 1×10@60% 1×8@65% 1×6@70% 6×3@75% MetCon A. 1 clean 115/85 5 front squats 10 pull-ups 15 wallballs 3 rounds B. 200 squats for time 10 burpees on odd minutes Mobility Roll posterior chain Stretch quads

Strength Front squat 1×10@55% 1×10@60% 1×8@65% Emom 10 min at 70% and 6 reps MetCon 5 HSPU 10 box jumps 15 wallballs 12 min AMRAP

Strength Strict press 1×10@55% 1×10@60% 1×8@65% 6×3@70% MetCon Nancy 400 m run 15 OH squats 95/65 5 rounds

Strength Snatch grip deadlift 1×10@50% 1×10@55% 1×8@60% 6×4@65% (Of regular DL max if possible) MetCon 25 OH squats (narrow grip) 25/15 25 kb swings 53/35 4 rounds Mobility Roll lowback Stretch hamstrings