Marc
Level 6 Valued Member
Hey guys,
so I put together a plan for my brother.
He is 1.93m, 100kg, strong guy (240kg deadlift, 40kg overhead press, 100 snatches with 24 in 5mins). I convinced him to get more into bw, but he still wants to increase his kb overhead press.
He can do pistols (solid, multiple sets of 3), but needs some refinemend.
As for OAPU he can do solid sets of ones but no more than one rep.
So I put together a plan for him, but still struggle with the programming.
Thought of heavy-light-medium approach:
Upper Body (mon-wed-fri)
1 oapu
2a kb one arm press
2b pull ups
3 oapu: closing with oapu to increase exposure to the movement pattern
(As for oapu, I thought of Alex Salkin's approach: holding the top position, then slowly descending and then holding the bottom position. After that shaking out the tension and doing oapu onto an elevation)
Lower body (tue-thu-sat)
Pistol squats
One arm swings
Hanging leg raise
Thought about programming heavy/medium/light each 1x per week. But do not know the details yet. Maybe you guys could help me put? What do you think about that?
so I put together a plan for my brother.
He is 1.93m, 100kg, strong guy (240kg deadlift, 40kg overhead press, 100 snatches with 24 in 5mins). I convinced him to get more into bw, but he still wants to increase his kb overhead press.
He can do pistols (solid, multiple sets of 3), but needs some refinemend.
As for OAPU he can do solid sets of ones but no more than one rep.
So I put together a plan for him, but still struggle with the programming.
Thought of heavy-light-medium approach:
Upper Body (mon-wed-fri)
1 oapu
2a kb one arm press
2b pull ups
3 oapu: closing with oapu to increase exposure to the movement pattern
(As for oapu, I thought of Alex Salkin's approach: holding the top position, then slowly descending and then holding the bottom position. After that shaking out the tension and doing oapu onto an elevation)
Lower body (tue-thu-sat)
Pistol squats
One arm swings
Hanging leg raise
Thought about programming heavy/medium/light each 1x per week. But do not know the details yet. Maybe you guys could help me put? What do you think about that?