Holds–Nov. 2016

All workouts equal a volume of 1

Squats

1)Bottom of Overhead squat 4×30 seconds

Start @ 50% 1 RM and work up

2) Bottom of Back Squat 4×30 seconds

Start @ 60% of 1 RM and work up

3) ¼ Front Squat 3×45 seconds

Start @ 50% of 1 RM and work up

Overhead

1)Split Jerk 4×30 seconds

Start @ 60% 1 RM and work up

2) Power Snatch Catch 3×45 seconds

Start @ 50% 1 RM and work up

3) Standing Overhead 3×1:00

Start @ 50% 1 RM and work up

Pull

1)Deadlift grip 3 inches off ground 4×30 seconds

Start @ 50% 1 RM and work up

2) Clean grip triple extension hold 4×30 seconds

Start @ 50% 1 RM and work up

3) Snatch grip 1 inch below knee 4×30 seconds

Start @ 60% 1 RM and work up

Bar

1)Hollow Hang 3×1 min; 3×45 sec; 3×30 sec

2) Toes to bar hold 4×30 sec; 4×15 sec; Knee raise hold 4×30 sec; 4×15 sec

3) Arch hold 3×1 min; 3×45 sec; 3×30 sec

Rings

1)Support hold 3×1 min; 3×45 sec; 3×30 sec; 3×15 sec

2) Bottom of dip hold 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

3) Front lever 4×30 sec 

Fully extended; 1 leg extended (switch legs halfway); Tuck

Floor

1)L-Sit 4×30 sec (10”; 16”; 20”; 24”)

Height equals the height the hands will be placed off the ground

2) Bridge 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

3) Arch 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec