We’ve been doing some form of the program for just over a year now, and have learned a lot, and have narrowed things down to what we think will be the most valuable for you guys. Basically, we’ve figured out what works and what doesn’t through a lot of trial and error. While we believe that programming is a large part of the development of an athlete, we believe that actual eyes on coaching is just as important – especially if the athlete has major movement flaws.
That being said, send your videos to us at firstname.lastname@example.org for video analysis, and feedback. I believe that we can help far more than ever before.
7X1 Mid-Hang Clean + Jerk @ 80%
(Do not go above 80%)
1a) 4X5 Strict Ring Dips –
1b) Back Squat: 4X5@75% quick up and down with no pause every set
20 min AMRAP of:
20 KBS (53/35)
10 KB Push Press (left) (53/35)
10 KB Push Press (right) (53/35)
12 MIN EMOM:
Even: 5 Squat Snatch (145/95)
Odd: 15/12 Calories on the Assault Bike