M2 – Powerlifting – 1 of 4

Resistance Training (30-40mins.)
Bench Press & Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Gymnastics (10-15mins.)
5 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec
-Hand Stand Push Up 3-6-9-6-3
-Wide Grip Pull Up
-Ring Pull Up 4-8-12-8-4
-Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
-Ring Bubaca’s & Skin the cat 4×5+5

M2 – Weightlifting – 3 of 16

AM
1. Clean long pull + Front squat + Clean Sots press 4×2+2+2
2. Clean segment pull (shin, knee, hip, finish) + clean pull –light- 4×2(1+1)/
3. Clean & jerk 5x(3+1)/65%
4. Snatch balance –MTR- 3-3-3-3-3-*3-*3

Mid-Day
5. Power Snatch 3/65% 2×3/70% 3/75%
6. Power Clean 3/65% 2×3/70% 3/75%
7. Push Press 3/65% 2×3/70% 3/75%
8. Power Jerk 3/65% 2×3/70% 3/75%

PM
9. Hang power snatch (below knee) 3×3/60% of sn
10. Clean –MTR- 3-3-3-3-3-*3-*3
11. Push Jerk –MTR- 3-3-3-3-3-*3-*3
12. Snatch High-Pull 3×5/75% of sn
A) 5x(2-4-6 rep) ladders (60 total reps):
a1. Chin-up
a2. Dips