M3 – Powerlifting – 1 of 4

Strength (30-45mins.)
Bench Press
Week 1 5/65% 5/75% 5+/85%

Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Resistance Training (10-15mins.)
Dumbbell Chest Press 5×15
Dumbbell Row 5×10

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

Cool Down (10-15mins.)
-Static Stretching

M2 – Weightlifting – 7 of 16

Mid-Day
1. Muscle Snatch + Overhead Squat + Sots Press –light- 3-4×2+2+2
2. 3 Position Snatches –light- 3-4×2+2+2
3. Snatch High-Pull 3-5×3/90% of 1RM Sn
4. Push Press –MTR- 3-3-3-3-3
PM
5. Power Snatch –MTR- 7-9×2/
6. Power Clean –MTR- 7-9×2/
7. Power Jerk –MTR- 7-9×2/
8. Clean pull 3-5×3/90% of 1RM Sn
9. A) 5x
a1. 8-10 Push Ups
a2. 8-10 Pull Up

M2 – OPEN-SEASON – 5 of 6

AM
For Time
30 Pull Ups
40 Burpees
50 Sit Ups
60 Air Squat

rest 3 min

For Time
20 Chest to Bar Pull Ups
30 Push Ups
40 Knees to Elbows
50 Wall-Ball 20#

rest 3 min

For Time
10 Bar Muscle Up
20 Dips
30 Toes to bar
40 Alt Leg Pistols

PM
For time:
100 Cal Row
15-foot rope climbs, 5 ascents
80 Cal Row
15-foot rope climbs, 4 ascents
60 Cal Row
15-foot rope climbs, 3 ascents
40 Cal Row
15-foot rope climbs, 2 ascents
20 Cal Row
15-foot rope climb, 1 ascent

**Get Cal row splits.***