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acu-man

Program Minimum with 32 Kg.

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by , 06-14-2009 at 06:21 AM (967 Views)
Monday:
  • TGU- 32kg 5-10 mins
  • Pullups Ladders- Light day (BW+15lbs) * Wide, neutral, or palm towards
  • Pistols- Naked Warrior
Tuesday:
  • Swings- 32kg for 12 mins
  • Abs- (Ab Wheel)- (3-5)x(3-5)
  • Gripwork
    • COC- #1.5 for singles
    • #1 to complete up to 15 reps
    • Extensor Bands- red band (3x6)
Wednesday:
  • TGU- 32Kg 5-10 mins.
  • Pullup Ladders- Medium Day (BW+15)
  • Pistols- NW
Thursday:
  • Swings- 32Kg for 12 mins
  • Obliques- (3-5)x(3-5)
  • Gripwork
    • Light COC- Trainer
    • Red Rafter Pinch Block 3x(3-5)
Saturday:
  • MP- Practice with 32kg for singles and doubles
  • Pullups- Hard Day (BW+15)
  • Snatch- 24kg 2-12 mins
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