Monday
Supplemental Power and Strength
3 x 14 Pistols
7 x 1 Split Jerk from The Blocks
7 x 2 Front Squats
Rest as Needed
Power
7 x 2 Position Power Snatch (Above Knee + Ground) Focus on Vertical Shins and The Scoop .
90 Seconds Rest Between Sets
Workout of The Day
Every 3:30 minutes for as long as possible complete:
From 0:00-3:30
2 rounds of:
10 overhead squats Level 1 95/65 Level 2 75/55 Level 3 45/35
10 chest-to-bar pull-ups
From 3:30-7:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 7:00-10:30
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Supplemental Endurance
4 Rounds
30 Kettlebell Swings
400 Meter Run
