40 day program

My routine for the next 40 days.


One arm KB press 2x5
Pistol 2x5
Pullups 2x5
Hollow rocks 15 seconds on, 15 seconds off.
Swings or snatches


This is based on Dan John's program and further inspired by this blog.


My plan is to progress slowly and work on form. I'll snatch when I feel fresh and swing when I'm either tired or just want to go all out. 


I chose hollow rocks as a alternative to ab wheel rollouts for a few reason. First and foremost was variety, I've been doing the rollouts for a few months now. Secondly the higher volume of rollouts seemed to be a minor SI joint irritant. Finally I could do with some static ab work but not planks.