Cycle 3, Week 8

Cycle 3, Week 8

STRENGTH Monday 3×12 Supine Ring Rows 5×5 Weighted Dips   Wednesday 5x 0:30 Handstand Hold 3×12 GHD Sit Ups   Friday 2-1-2-1-2-1 Depth Jumps 3x Max Plank Hold   SKILL Monday Tabata Toes to Rings 5 x 0:30 Lying Arch Hold   Wednesday...
Cycle 3, Week 7

Cycle 3, Week 7

STRENGTH Monday Depth Jumps 2-1-2-1-2-1 3×15 KB Swings   Wednesday 4×8 Strict HSPU 3×15 GHD Sit Ups   Friday 4×10 Supine Ring Rows 4×8 Barbell Step Ups   SKILL Monday Depth Jumps 2-1-2-1-2-1 8min of weighted pistol Practice...
Cycle 3, Week 6

Cycle 3, Week 6

STRENGTH Monday Vertical Jumps 2-1-2-1-2-1 5×5 Weighted Dips   Wednesday 3×8 GHR 4×8 Dbl KB Shoulder to Overhead   Friday 4×8 Weighted Lunges (Barbell) 3×15 GHD Sit Up   SKILL Monday Vertical Jumps 2-1-2-1-2-1 5x Max Handstand...
Cycle 3, Week 5

Cycle 3, Week 5

STRENGTH Monday Kneeling Jumps 2-1-2-1-2-1 3×12 Supine Ring Rows   Wednesday 5×3 Bench Press 3×20 Weighted Sit Ups   Friday 4×8 Weighted Step Ups (Barbell) 6×2 Single Arm Shot Throw   SKILL Monday Kneeling Jumps 2-1-2-1-2-1 5...
Cycle 3, Week 4

Cycle 3, Week 4

STRENGTH Monday Depth Jumps 2-1-2-1-2-1 4×8 Dbl KB Lunges   Wednesday 5×3 Weighted Pull Ups 3×15 GHD Sit Ups   Friday 5×5 Dbl KB Push Press 5×3 Weighted Dips   SKILL Monday Depth Jumps 2-1-2-1-2-1 3×1 min Weighted Plank...
Cycle 3, Week 3

Cycle 3, Week 3

STRENGTH Monday Broad Jumps 2-1-2-1-2-1 5×5 Weighted Ring Dips   Wednesday 3×15 KB Swings 3×15 GHD Sit Ups   Friday 4×8 Barbell Step Ups 3×20 Push Ups   SKILL Monday 2-1-2-1-2-1 Broad Jumps 5 x 0:30 Hollow Rocks   Wednesday...