All Levels

A) 5rounds of: A1) 5 ea barbell side lunges A2) 6-8 heavy bend over barbell rows (sup) 

B) EMOM for 3 rounds of: 1) ME Handstand hold 2) TTB 3) Burpees 4) Rest

17.30 Gymnastics

A. Find your 1RM Weighted pull up and weighted Ring dips

B. 3 Sets of:

B1. 3-6 Weighted Pull up @ 85-95% of A., rest as needed

B2. 3-6 Weighted Ring dip @ 85-95% of A., rest as needed

C. Kipping Pull up progressions + Kipping Ring dip proressions

D. 3 Sets of:

D1. ME Kipping Pull ups, rest as needed

D2. ME Kipping Ring Dips, rest as needed

18.30 Weightlifting

1.Overhead squat setup + overhead squat.

Squat clean the weight, move it from shoulders to traps, re-grip, split jerk it and do one overhead squat. That is the “overhead squat setup” that I would like you to utilize when you:

1.1 Establish a daily max in overhead squat setup + overhead squat.

1.2 Drop down to 80% and do ten additional reps. The full setup and an overhead squat count as one rep.

1.3 Drop down to 70% and do ten additional reps. The full setup and an overhead squat count as one rep.

1.4 Drop down to 60% and do ten additional reps. The full setup and an overhead squat count as one rep.

Rule 1. In 1.2 you must perform the overhead squat setup with a 1,5 clean rather than a normal clean. In a 1,5 clean you stand halfway up, go down again and then stand all the way up. No pauses in the bottom position, however.

Rule 2. In 1.3 you do a regular squat clean again but instead of split jerking the weight overhead you must power jerk it. When power jerking you can either keep the feet bolted to the ground or you can move them. Bot options are permissible. You must, however, catch the bar with your legs bent.

Rule 3. In 1.4 you do a power clean but instead of power jerking the weight overhead you must now push-press it. When you do the push-press you need to secure the lockout overhead with legs completely straight. Do not go under the bar.

In both 1.2, 1.3 and 1.4 you still have to move the bar from shoulders to traps and re-grip.

Rule 4. If you do not get the bounce in a 1,5 clean or a regular one, if you lose balance in the split jerk and put your feet together in the wrong order, or if you step forward or back as you stand up the overhead squat then that lift is a no-rep.

Rule 5. If you flat out fail a lift you have to do ten burpees over the bar as punishment before being able to continue with the set.

– All of this is done as a workout. Get fucked on pre-workout, put techno on, stop talking and get the work done as fast as you can without letting the technique break down.

We love you Erik - thanks for the awesome programming! Weightlifting 101.