We just spent the last 12 weeks, physician and a Cube session before that, doing a ton of barbell strength work. We’ll spend the next few weeks working on some gymnastic skills, getting better at gymnastic pulling and pressing.
Last year, we used a system I called “Milo.” It was a simple barbell complex done on the minute. This time, Milo will be a little more CrossFit-y with the barbell. It will be 3 Hang Squat Clean into 2 Push Press. On Monday, get comfortable with this. Work this complex to a heavy set. Next week, you should pick a smart weight, as we will perform this complex OTM for 10. The next week, I recommend a 5 pound jump.
Later in the week we will do a Strict Pull Up/Dip OTM that we have done before and a Handstand OTM that we have done before.
Finally, we will add a Pressing session after some workouts. This will alternate weeks – one week will be shoulder press, the next will be bench.
Workout of the Day
3 Hang Squat Clean into 2 Push Press
Take 20 minutes to build to a heavy set of this complex. If you want to “thruster” out of the bottom of the 3rd HSC into your first PP, go for it.
10 Shoulder to Overhead
8 Shoulder to Overhead
6 Shoulder to Overhead
4 Shoulder to Overhead
2 Shoulder to Overhead