[Pistols w/24kg x 2 x 3
3 minutes rest]
32kg snatch x 6 (L&R)*
HIT:
Front Squat w/ 50kg x 6 (heels elevated)
Front Squat w/ 70kg x 5
Back Squat w/ 90kg x 3
Calf Raise w/ BW + 10kg x 12 (L&R)**
Floor Press w/ 2x24kg x 12
BW Muscle Up x 3
Floor Press w/ 2x24kg x 3
BW Muscle Up x 3
Romanian deadlift w/ 100kg x 15 (used straps)
NOTES:
*: The snatches were quite hard after those pistols, that explains the relatively low snatch max
**: Calf raises were too easy, will add twice the weight next time
- Used straps on the Romanian deadlifts because my grip was already pretty tired from the snatches.
- I'm planning on combining this workout with my an olympic lifting day (as my 2nd workout) and a higher volume, lower rest (3rd workout) day which will be based upon the above template of pistols followed by snatches. This way I get to fill in my 3 workouts a week with all kinds of different set/rep ranges and - a plus - I get to investigate the claims of Arthur Jones. (less is more)
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