Monday, October 22nd - Saturday, October 27th

This is a 4 week program leading up to Thanksgiving. It will have a big focus on perfecting the Bar Muscle up.

 

Week 1

 

Monday

 

(A1) Hollow Hold – 3 x 15 – 20s

 

(A2) Overhead opener – 3 x 45 – 60s

 

(B1) Hollow sliders on Rower – 3 x 6

 

(B2) Hollow Jump to support – 3 x 6 – 8

 

(C) 3 position clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 60 – 70%

 

(D) Clean Pull – 90% x 5 x 3

 

(E) Front squat – 60% x 10 x 3

 

(F) OT2M x 5 – 10s AB sprint

 

Tuesday

 

(A1) Hollow Hold

 

(A2) Overhead opener

 

(B1) Banded Hollow body pull downs – 3 x 20

 

(B2)Banded Front lever pulls – 3 x 8

 

(C1) Jerk – 65% x 5 x 5

(C2) Strict pull ups – 5 x 6 – 8

 

(D1) DB Bench Press – 5 x 8 – 10

(D2) DB Row – 5 x 8 -10

 

(E) 5 rounds

·      8 pull ups

·      50ft shuttle run

·      10 burpees

·      50ft shuttle run

 

Wednesday

 

(A1) Hollow Hold – 3 x 15 – 20s

 

(A2) Overhead opener – 3 x 45 – 60s

 

(B)

·      30 standing hollow pull downs

·      30 bar muscle up rolling pull downs

 

(C) Beat swing – 4 x 10

 

(D) 3 position snatch clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 60 – 70%

 

(E) Snatch Pull – 90% x 5 x 3

 

(F) OT3M x 5

·      10 power snatch, 75/55lbs

·      10 burpees over bar

·      30 double unders

 

Thursday

 

(A1) Hollow Hold – 3 x 15 – 20s

 

(A2) Overhead opener – 3 x 45 – 60s

 

(B) Get out of the pool – 5 x 5

 

(C) Beat swing – 3 x max reps

 

(D) Face pull and press – max reps in 2 minutes

 

(E) Behind the neck push press – 3 x 8 – 10

 

(F)

·      Ski 500m, then

 

3 rounds

·      20 SA DB split jerk, (heavy)

·      Run 350m

Then

·      Ski 500m

 

Friday

 

(A)

·      5 minutes light AB

·      Jog 800m

·      5 minutes

 

(B1) Toes to bar – 3 x 8 – 10

(B2) Ab wheel – 3 x 8 – 10

(B3) Hollow rock – 3 x 20s

 

(C1) Reverse V up on Rower – 3 x 10

(C2) High to low cable twist – 3 x 20

(C3) Back extension – 3 x 10

 

Saturday

 

(A) Pause back squat – Heavy set of 5

 

(B) 5 rounds

·      50 double unders

·      10 wall ball, 30/20lbs

·      20 SA DB OH walking lunges, 50/35lbs

·      2 rope climbs

·      Rest 1 minute