Power Phase: Week 1

Moving to a speadsheet format. Follow the link:
https://docs.google.com/spreadsheet/ccc?key=0AqaZHVTj1e3WdDhMWFhXTVFuN1B1OU0xOTFtQ1pienc&usp=sharing

Strength Phase: Week 7 (final week of phase)

Day 1: Max Effort Lower Body

1. Back Squat: Work Up to a 1RM (take as much time as you need and aim for a PR)

2. Clean Grip Deadlift 3x5

3. Front Rack Split Squat 3x8ea

4. 4 Rounds:

10 Strict Fat Grip Toes to Bar

45 second Band Resisted Plank (band pulls from side, switch sides each round)

5. Bodyweight Challenge: Tabata Bench Lateral Step Jumps

Day 2:

Hang Snatch Shrug + Hang Snatch High Pull + Hang Snatch 5 x 1+1+1

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Bench Press - Work up to a 1RM (take as much time as you need and aim for a PR)

2. 2 Standing Press + 3 Push Press 3x2+3

3. 3 Round Superset (1min rest between):

A. Weighted Pullup x 6

B. Weighted Dip x 8

4. High Bar Work: Skin the Cat, Ice Cream Makers, Pullovers

5. Bodyweight Challenge: 3min Work on Freestanding Handstand Pushups, 2min max rep Handstand Pushups with wall, 1min max pike pushups.

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 5. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 6. 1 min rest between sets

3. Dumbbell One Arm Row (no bench, use split stance) 3x10ea

4. Ring Work: Muscle Up, Forward Roll, Back Lever

5. Bodyweight Challenge: 1min Max Ring Dips, 1min Max Bar Dips, 1min Max Pushups

Day 6:

1 Power Clean and 3 Push Jerk 5x1+3

GPP

Strength Phase: Week 6

Day 1: Max Effort Lower Body

1. 1RM Deadlift (take as much time as needed and aim for a PR)

2. Narrow Stance Back Squat 3x5 (stance is slightly closer than normal stance)

3. Good Morning 3x5

4. 3 Rounds:
Fat Grip Dumbbell Suitcase Walk x 50ft each arm
Dragon Flag Progression x 10

5. Bodyweight Challenge: 20 full range of motion Russian Leans (use your arms as needed)

Day 2:

Hang Power Clean 3x5 (aim for max speed and catch as tall as possible)

GPP or Interval Training

Day 3: Max Effort Upper Body

1. 1RM Standing Press (take as much time as needed and aim for a PR)

2. Wide Grip Bench Press 3x5 (don’t go crazy, just a little wider than normal)

3. 3 Round Superset (1min rest between):

A. Barbell Corner Row x 10

B. JM Press x 8 (compare to week 1)

4. Ring Work: L Sit to Shoulder Stand, Muscle up to Forward Roll

5. Bodyweight Challenge: 30 Parallette Shoot Throughs (pushup in beginning, dip at end)

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Squat 7x2 @ 75% of max + bands adding 10-15# to week 4. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 5. 1 min rest between sets

3. 3x8 “2 to 1” Pullups (do a pullup with two arms, and descend as slowly as possible with one arm)

4. Floor Work: Handstand Walks, Pirouettes, L  and Straddle Sits

5. Bodyweight Challenge: 3 min ladder of 1 Pullup, 1 dip, 2 pullups, 2 dips, etc for 3min

Day 6:

1 Hang Power Snatch + 1 Power Snatch

GPP