Sunday, January 10, 2010

Week 3 Day 1

1.) Press 8x3

2.) Muscle ups 4x3-6

For time, 18-15-12 rep rounds of:
3A.) Ring Dips
3B.) Pull ups
3C.) Sandbag squat jumps (see attached video, it is not necessary to jump forward, only upwards. Keep the bag on the lighter side)

If you cannot perform muscle ups, you can practice your skill and progression after the last exercise of the day if you have the energy and time.


  1. Seriosly, this is one of the sickest program I've ever seen!
    I have been training westside for skinny bastard, with some mix of 5-3-1 for a long time now and can't wait to mix it up!

    Love your videos, love this program and I can't wait to begin.

    To be athletic, move efficiently, strong, explosive, master OL and to master PL. is my goals. This fits me perfect.

    Thanks Coach!

    / Antwon from Sweden

  2. Damn right, keep movin strong! Thanks,