This workout is explained in this video along with some information about [warming up, bracing your wrists, increasing grip strength, preventing back injuries, and improving mobility.]
Video 1: https://youtu.be/fQxmlrkd5lc
START HERE:
Hang from bar until RPE 8 (you are at a 8/10 effort level and almost can’t do any more)
A week (Power Focus):
Sprint total yardage of 300m split up however you want
Rotational box jumps 4x2 each side
Pistol squats 2x7
Groin plank 3 x 10 seconds each side
B week (Strength Focus):
Squats 4 sets of 3 @ 80% 1RM (1 rep max)
Weighted Russian jump lunges 2x7
Glute medius static hold to failure each side
Video 2: https://youtu.be/ZAUeqG7QAyc
START HERE
Superset:
Split jerk 3x5
AND
A week- pullup pause reps 3 sets to failure
B week- chinup pause reps 3 sets to failure
Pendlay rows 3x6
Neck flexion, extension, and side 2 side until failure
Dumbbell hammer curls 2x12 then drop set
Video 3: https://youtu.be/KjTEay6MuhY
START HERE
Deadlift:
A week- 3RM
THEN
hamstring power curls 4x9
B week- 4x3 @85% 3RM
Dips 3 sets to failure
Cable tricep extensions 2x15 then drop set