General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – Build to heavy set of eight (should have 2-3 reps left in the tank and heavier than a 10RM); then perform 3×8 @90% of today’s weight

C. pHSPU – 5×3 @51X1 (slow eccentric working on efficient kipping)

D1. Strict HSPU – 3xMax; Rest 60-sec

D2. Strict Ring Dip; Rest 60-sec

D3. Strict C2B Pull-Ups; Rest 3 minutes


Deficit HSPU
Power Snatch @135/95-lbs

Rest 5 minutes

C2B Pull-Ups
Squat Cleans @115/85-lbs

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