Week 5

Day 1

30-20-10 - hollow rocks, diamond push-ups, ring kips

back Squat - 3x3 - add 3-5 pounds to last weeks working sets
handstand negatives - 3x10 - as slow and controlled as possible - after each set - hold a max effort l-sit
deadlift - 1x3 - aim to add 2-5 pounds depending on feel

with a barbell -> 100 shoulder to overhead, 80 bent over rows, 40 hang power clean and jerk - everytime you have to rest - perform 10 push-ups

Day 2

accumulate 10 beautiful wall-walks ; rest a few minutes ; three sets of single arm (seated) dumbbell press
speed front squats - 10x2 - fast and snappy - start light - around 60-70% and work up - rest about 60-90s between sets
jumping back squat - 5x10 @25%
barbell good mornings - 3x10 - LIGHT - focus on PERFECT FORM

3 rounds -> one arm dumbbell row (heavy) + two Arm DB Curls (same time) - 10 each arm + 10
3 rounds - rest 3 minutes between sets -> barbell “28’s” - 7 slow, 7 fast, 7 low, 7 high

Day 3

3 rounds - 30 hip taps, 20 knee to shoulder , 10 updowns

back squat - 3RM - aim to add only 3-5# to last week
hex squat/reverse squat - 3x10 - slow and controlled
dumbbell RDL 3x12 - slow and controlled
hamstring curls - 3x12

For time: 50 heavy russian KB swings , 50 jumping lunges, 50 jumping squats

Day 4

With rower perform 15 rounds - 30s MAX MAX EFFORT , 90s recovery