The Plyometric Superset Program starts today. On lifting days we will be performing a strict bilateral movement followed immediately by an explosive unilateral exercise for the work sets. I will be explaining more in the coming days. Monday is Overhead Press, Wednesday is Sumo Deadlift, Friday is Back Squat. We are also going to be working on hand balancing–handstands and cartwheels are the skills we will be developing. Expect a lot of lateral crawling drills, wrist mobility, and shoulder prep in the warmups. I’m also excited to start sharing with you guys some of the WeckMethod techniques I have been using in my own training throughout this year, now that I have completed the Qualification seminar this past week.

Warmup
0:00 – 15:00
Animal Mobility (emphasis on lateral low-gait movements)

15:00 – 30:00
Overhead Pressing prep:
3 x 5
Plyo Push-ups (can be done on knees if necessary)
Ring Face-pulls

Alternate upper body drills with hip extension prep:
3 x 5
Depth Jumps
L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump

Strength

Levels 2-4

20:00 – 40:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Strict Press
5/5 Single Arm Kettlebell Push-Press

Notes:
– During your warmup sets, do NOT superset with push press, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– The kettlebell weight should be heavier than 50% of the weight on the bar, e.g. if you have 135# on the barbell, you should use the 32k/70# (or heavier) kettlebell for your push pressess

Level 1

20:00 – 40:00

5 sets (roughly E4MOM)
5 Double Kettlebell Strict Press
5/5 Single Kettlebell Push Press (use the next heavier kettlebell weight)

Resilience

40:00 – 45:00
Movement review

45:00 – 60:00

Levels 2-4

Alternating Turkish Getup/Windmills (get up to standing, perform the windmill, then get back down and switch sides)
5 Chest to Bar Chin-ups (super slow negatives)

Work up to the following weights (only if possible without any sloppiness):
L4 – 32/24, chest to bar chins
L3 – 28/22, chest to bar chins
L2 – 24/16, chest to bar chins–use a box if necessary

Level 1

Alternating Turkish Getups
10 Ring Rows (supinated grip)