Workout #1:
Set 1: 5-5-5-5 (ME)
Deadlift @ (225#-275#-295#-295#)
10 GHD Back Extension
Set 2A: 9-7-5
Muscle Up
Squat Snatch @ 115#
Set 2B: 18-15-12
Pullup
AKB Swing @ 53#
Dip
Set 3: 5x
5 Clean High Pull @ 135#
10 GHD Situp
15 Toes-to-Bar
Workout #2:
Recovery Run
50 C2R Pullups
Notes:
2A or 2B, not both. 2B was designed for people who either 1 - don't have access to rings or 2 - don't have the technique for a muscle up or a squat snatch down. A Clean High Pull is an explosive clean without a catch. It requires bumper plates. Do not drop a normal bar with iron plates from full extension. Your gym will hate you.
For W2, if you don't have rings, do C2B pullups focusing on the kip.
Set 1: 5-5-5-5 (ME)
Deadlift @ (225#-275#-295#-295#)
10 GHD Back Extension
Set 2A: 9-7-5
Muscle Up
Squat Snatch @ 115#
Set 2B: 18-15-12
Pullup
AKB Swing @ 53#
Dip
Set 3: 5x
5 Clean High Pull @ 135#
10 GHD Situp
15 Toes-to-Bar
Workout #2:
Recovery Run
50 C2R Pullups
Notes:
2A or 2B, not both. 2B was designed for people who either 1 - don't have access to rings or 2 - don't have the technique for a muscle up or a squat snatch down. A Clean High Pull is an explosive clean without a catch. It requires bumper plates. Do not drop a normal bar with iron plates from full extension. Your gym will hate you.
For W2, if you don't have rings, do C2B pullups focusing on the kip.
