LS-W2D1

1.) Squat 6x4

Rest 105 seconds after each set, 5 minutes after last set. Begin first working set with the heaviest set of 5 from last week and work from there. Don't go up more than 10% from last week.

5 rounds, Rest 1 minute between rounds

Row 250 meters

Push ups x 20

Run 400 meters

Pull ups x 20

I know, same as last week, but a few more pull ups and a programmed rest. Get it done, faster. Hoped you timed it last week. Time it here and now and work hard, but make every rep count. If you have a lap timer, use it to time your laps and your rest period. You can be as precise as possible, or just get through it. If you're a competitor, then you should time it.

Week 2 Day 1

1.) Press 6x4

2.) Muscle ups 3x3-6

3A.) Ring Dips 3x Submax
3B.) DB Row 3x Submax

4A.) Double DB Hang Power Snatch 5x7
4B.) Jumping Deck Squats 5x10

5.) Mobility, Flexibility and foam rolling!!!


Notes: Build up to a max effort on the last 3 sets of the press, performing as many reps as possible on the last set. Try hard not to miss any attempts (obviously). Sub pullups for muscle ups if necessary, pulling as high as possible on every rep, with submax reps. Try to get 1-2 more ring dips than last week. Try to use 5 more pounds than last week on the rows. If you are not good at snatches, just use one DB instead of two, and if you are still ugly (be honest), just do and aggressive high pull. (High pull = Dip at the hip reaching the DB between the knees, then aggressively extend the hip and pull your elbow high and outside toward the sky). If you cannot perform jumping deck squats illustrated in the video attached, then do regular jump squats, deep squats, or double unders, only double up on the reps for all substitutions.

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