ALL TIERS
1RM BACK SQUAT - This will be for Mad COW we will be doing 5x3 in the weeks to come for six weeks!
Tier 1 -
3x5 Band Pistols Slow Eccentric
next 2 parts same as tier 2
Tier 2 - (this is for people with no pistols squats but have leg strength, and have strict pull ups but can't link toes to bar consecutively)
3x5 Box pistol Each Leg
3 sets of
10 v_ups
10 side plank Crunches
30s Hollow
30s arch hold
for quality
50 Hollow Super Mans
50 Planche Flies
50 Renagade Rows
Tier 3 -
A) 3x5 Weighted pistols Each Leg (building each week) (goblet Position with kettlebell)
B) 3 sets of
10 Strict Toes to Bar
10 side plank Crunches
30s Arch up Hold
For Quality
50 Jump Throughs
50 Back Extensions GHD
50 Toes to Bar