Week 2: 2014

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @260 - let me know if you fail a set

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms - did u do this?

+

4 sets:

30s amrap hspu - strict

rest 2:00

Tuesday: MAP cyclical

20 minutes:

30s burpees @ 85%

30s rest

30s run @ 85%

30s rest

Wednesday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 10s / 2:00

B. EMOM 10 minutes - 2 hang snatch - moderate weight

C1. 8 strict TTB rest 15s

C2. FLR on rings 35s x 3 rest 1:30

Friday: MAP - intervals added gymnastics

5 sets:

3 unbroken musclee ups

8 unbroken ctb pull ups

250m run

rest 2:00

Saturday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 10s / 2:00 x 3 sets

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs