Monday
Supplemental Strength 6 x 1 Back Squat @ 85 – 95 % 6 x 1 Overhead Squat @ 85 – 90 % 5 x 1 Push Jerk @ 80 – 85 %
Supplemental Gymnastics 5 x 1 Pull Over + 1 Bar Muscle Up 1 x Max Rep Pull Ups
Strength
Superset
- Front Squat
- 5 x 5
- Handstand Push Ups
- 5 x 7
- Every 4 Minutes
Superset
- GHD Sit Ups
- 3 x 20 (15)
- Chin Ups
- 3 x 10
- Every 2:30 Minutes
Workout of The Day
10-8-6-4-2
- Strict Pull Ups
- Front Squats 205/135 165/105
- Wall Balls
Supplemental Endurance 4 x 1000 Meters with 3 Minute Rest Intervals