M2 – Weightlifting – 8 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. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2
4. Snatch 3/50% 2×2/60% 2×2/65% 3×2/70%
Clean & Jerk 3/50% 2×2/60% 2×2/65% 3×2/70%
5. Squat jump 3×5
6. Back Squat 3/70% 3/75% 3×2/80%

M3 – Powerlifting – 2 of 4

Strength (30-45mins.)
Bench Press
Week 2 3/70% 3/80% 3+/90%

Bent Over Row
Week 2 3/70% 3/80% 3+/90%

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