Category: Blog

1 Series of 6 sets All-out efforts of Double-unders for 60 secs. Rest 3-5 minutes between sets.

A. Snatch, Jerk, Front Squat.  This is a recovery week.  Work on singles at 70% of 1RM with perfect form. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 5 reps on the minute for as long as you can pass the talk…

A. Gymnastics: ~10 a very easy practice, pick a couple of things to work on. B. Snatch, Jerk, Front Squat. Light Lifts Practice: Do 5-10 perfect singles with ~ 70% 1RM in the lifts you will be maxing next week. C. Max Power Endurance: This is a light day.  Do 75% of Monday’s sets., e.g.,…

Handstand Push-ups, Ring Muscle-ups, Ab-mat situps 30-45 min easy practice high-rep exercises. – Do not exceed 50% of your max reps – Do not exceed mild local fatigue in the end of a set – Must pass talk test before next set

2 Series of 4 sets All-out efforts of Russian KB Swing for 60 secs (pick a weight you can swing for the whole 60secs but not much more, I’m starting at 1.5 pood). Rest 3-5 minutes between sets with 15-20 minutes between series.

A. Strict weighted pull ups, strict weighted handstand pushups, strict weighted pistol.  Work up in singles to a heavy lift for each one.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2…

75% x 5/4 (reps/sets) Apply the cycle listed to the following exercises: -Front Squat -Bench Press – Hammer Row Rest for 5 minutes between sets.  Do not tri-set or superset.

A. Gymnastics: A very easy practice Pick a couple of movements and practice form for ~ 10 minutes. B. Light Lifts Practice: Do 5-10 perfect singles with ~ 70% 1RM in the lifts you will be maxing next week. Strict weighted pull-ups, Strict weighted handstand push-up, Strict weighted pistol C. Max Power Endurance (KB Swings…

30-45 min easy practice high-rep exercises. – Do not exceed 50% of your max reps – Do not exceed mild local fatigue in the end of a set – Must pass talk test before next set Butterfly Pull-ups Ring Dips Air Squats

2 Series of 3 sets All-out efforts of 200m Sprint, should be under one minute duration . Rest 3-5 minutes between sets with 15-20 minutes between series.