I always look for simplicity in programming. The moment I start setting standards for leveling up, cycles, etc, things start to fall apart. This is why basic ass programs tickle me.
Main movements (except snatch rack pulls) all have added weight. When shit is too easy, add weight. That's it. That can be weeks, or months. It doesn't matter.
Each sub-category can use as many or as few movements as desired.
Pushups = ring pike pushups, ring pusbups, HSPU, RTO pushups
Pullups = offset ring pullups, ring pullups (close and normal grip, add band tension when needed), ring jacknife pullups
etc
Day 1:
Main: Pushups, pullups, and bulgarian split squats
Acc: Triceps, rope work
Day 2:
OFF or condition
Day 3:
Main: Dips, rows, and snatch rack pulls
Acc: Triceps, rope work
Day 4:
OFF or condition
Constant OFF days give me a chance to run a full day fast. Lean out while still making progress.
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