WEEK 1
Monday
EMOMx10 – 2 PP + 2 PJ – Increase weight as possible
Wednesday
A) 4 sets: 10 second HSPU Negative on 45lbs plates or higher – lower as slowly as possible, kick off the wall, rest, then go into second set
then
B) Work up to 1RM max height deficit strict HSPU
then
C) 3 sets max kipping HSPU at the height of B
then
D) 4 sets: Max handstand hold against wall rest 60s between sets
Friday
Work up to a 3RM Pause jerk – Pause in Dip, Pause in split, don’t use the blocks, -5% with no pauses, -10%
then
5×3 Jerk Dip – this should be at or above your max jerk, can go very heavy if position is good
then,
1RM 10s jerk rack support – be sure shoulders are driving up and into the bar, passing out sucks
WEEK 2
Monday
EMOMx10 – 2 PP + 2 PJ – Increase weight as possible
Wednesday
A) 4 sets: 10 second HSPU Negative on 45lbs plates or higher – lower as slowly as possible, kick off the wall, rest, then go into second set
then
B) Work up to 1RM max height deficit strict HSPU
then
C) 3 sets max kipping HSPU at the height of B
then
D) 4 sets: Max handstand hold against wall rest 60s between sets
Friday
Work up to a 3RM Pause jerk – Pause in Dip, Pause in split, don’t use the blocks, -5% with no pauses, -10%
then
5×3 Jerk Dip – this should be at or above your max jerk, can go very heavy if position is good
then,
1RM 10s jerk rack support – be sure shoulders are driving up and into the bar, passing out sucks
WEEK 3
Monday
EMOMx10 – 2 PP + 2 PJ – Increase weight as possible
Wednesday
A) 4 sets: 10 second HSPU Negative on 45lbs plates or higher – lower as slowly as possible, kick off the wall, rest, then go into second set
then
B) Work up to 1RM max height deficit strict HSPU
then
C) 3 sets max kipping HSPU at the height of B
then
D) 4 sets: Max handstand hold against wall rest 60s between sets
Friday
Work up to a 2RM Split Jerk
then
5×3 Jerk Dip – this should be at or above your max jerk, can go very heavy if position is good
then,
1RM 10s jerk rack support – be sure shoulders are driving up and into the bar, passing out sucks
WEEK 4
Monday
Max Push Press
Wednesday
Max Kipping handstand pushups
Friday
Max Split Jerk
