Contrast Training Week 1

Monday:

Pre-hab/Warm up

3 rounds 

8 Upside down KB press

8 SN Sots Press

8 Glute Bridge w/95lbs

Snatch Pull + Snatch - off risers 

Work up to a HS - then 2 x 2 @ 80%

Contrast Training: 

3 x w/ 3min rest between sets

5 Back Squat @ 80% of 5RM

5 Box Jump 30in

5 Assisted Jump w/ bands

4 x rest 3min between sets 

8 Strict Pull up

8 Ball Slam w/ 10lb ball

8 Sled sprint w/50lbs 

Tuesday:

Pre-hab/Warm up

8 Upright row w/ BB

8 Box step ups w/ KB in front rack 15lb

8 Y-rasie 

Bar MU:

Drill -

5 x 3 Banded Straight arm swing drill

Bar MU

5 x 3 

Ring MU

5 x 3 

Stamina:

3mile run

Wednesday:

3 rounds 

8 Single arm Russian KB swing 

8 Clean Sots press

8 BB Squat jump on 2 plates 

Clean pull + Clean off risers

Work up to a HS - then 2 x 2 @ 80%

Contrast: 3 x rest 3min between sets

5 Deadlift @ 80% of 5RM

1/2 lap Prowler push 100lbs

5 Bounding Broad jump 

Contrast: 3 x rest 3min between rounds 

8 Bench Press 110

8 Kipping HSPU 

8 Band accelerated push up 

Thursday:

Rest

Friday

Pre-hab/Warm up

3 rounds 

2 Wall climbs

2 Rope Climb

10 Back extensions 

1 Jerk + 1 Jerk BTN

Work up to a HS - then 2 x 2 @ 80%

Contrast: 3 x 3min rest between sets

5 Chin up weighted 

5 Ring Row - fast

5 Supinating Band pull apart

5 x 5 - super set

BB row w/ 5sec iso hold against pins w/ 5sec eccentric 

Rear delt flye w/ 5sec iso hold at top w/ 5sec eccentric 

Saturday:

3 rounds 

8 Lateral raises 

8 Banded Good morning 

8 BTN SN push press w/ 55lbs

Contrast: 3 x 3min rest between sets

5 Close grip Bench press @80%

5 Kipping Ring Dips 

5 Accelerated Band Close grip push up

Front Squat 

1 Pause + 3 Front Squat 

Work up to a HS

Sunday:

Rest