kratos dominoose: high frequency, alpha destiny inspired

Schedule

Sunday: Calisthenics, conditioning, quick and the dead

Monday: Rest

Tuesday: Heavy

Wednesday: Calisthenics, conditioning, quick and the dead

Thursday: Rest

Friday: Light

Saturday: Calisthenics, conditioning, quick and the dead

Heavy/Light Days

- 3 movements, 15min block per exercise

- Movement 1 is dynamic: power clean, snatch HP, DB snatch, push press, BTNPP

- Movement 2 is a squat: BSS jump, FS, ZS

- Movement 3 is a pull: RDL, seated row

- Heavy days: Sets of 1-3

- Light days: Sets of 6-12

Calisthenics, conditioning, quick and the dead

- If doing quick and the dead swings, do them first for power.

- Calisthenics can be ladders or countdowns. Get in a fuckton of volume on basic movements. 

- Randomize calisthenics movements and conditioning. Figuring it out on the actual lift day is great.

Example calisthenics

Ladder ring pullups 1,2,...,10 super set bar dips 2,4,...,20. Try to eliminate all rest.

Countdown bar dips 20,19,...,1. 60s rest between sets.

Example conditioning

Sled drag, run back to start, keg carry. Rest 30-60 seconds.

Sandbag highpull x4, sandbag zercher carry. Rest 30-60 seconds.

Any of Chandler Marchman's kettlebell conditioning. Post with growing list.