Skills (10min)
Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups
METCON (18min)
3 rounds for reps:
1min cals row
1min handstand push ups
1min dumbell snatch 50/35
1min pistols (alternating)
1min ring muscle ups
1min rest between rounds
Maintenance/Mobility (5-10min)
Lite/Beginners
3 rounds for reps:
1min cals row
1min push ups
1min dumbell snatch 35/20
1min squats
1min pull ups/ring rows
1min rest between rounds
Weightlifting W5D1 (deload week)
“Never underestimate the power of a deload week”
Unknown
Enjoy a good session without over doing it. Keep it well below your maxes. Have fun, focus on form, technique, work on weaknesses, improve mobility
Clean and jerk
5×2+1
Clean pulls 90% of 1RM
3×3
Back squats
5×3
Accessory work
50 PVC pipe narrow grip overhead squats
*Bring your hands tighter than your regular overhead squat or snatch width
Pendlay rows
3×10
Dumbell shoulder press
3×10
Core
25 strict knees to elbows
Workout 1:
Tabata cals bike
Workout 2:
10 rounds for time:
12 cals bike
24 dumbell shoulder to overhead 50/35
*12 reps per side, one side at a time, no alternating
