What does it take to become Batman? Phase 2


This is next step in Batmans training and will build off the previous phase. At start you may not be able to manage the training, but you can scale things down as needed.
Phae 2
Monday:
Morning
30 Minute Jog
Evening
2 Sets 20 ft / 6 m Rope Climb
10 Minutes Gymnastic Rings
(Pick One: Pull-ups, Iron Cross, Muscle-ups)
36" / 1 m Box Jumps- 4 x 12 Reps
5 x 50 Crunches
Tuesday:
Morning
30 Minute Jog
Evening
"Heavy" Deadlift- 3 x 5 Reps (242 lbs / 110 kg)
"Light" Deadlift- 30 Reps (95 lbs / 45 kg)
Wednesday (Off Day):
Flexibility
Thursday:
Morning
30 Minute Jog
Evening
Squats- 5 x 5 Reps (220 lbs / 100 kg)
5 x 50 Crunches
Friday:
Morning
30 Minute Jog
Evening
Clean and Jerk- 8x2 Reps (95 lbs / 45 kg)
2 rounds
Run (1/4 Mile / 400 m)
21 Kettlebell Swings (1/2 Pood / 8 kg)
12 Pull-ups
Saturday:
Morning
30 Minute Jog
Evening
5 x 50 Crunches
Squats- 5 x 5 Reps (220 lbs / 100 kg)
Push-ups- 3 x 50 Reps
Sunday:
Morning
30 Minute Jog
Evening
Clean and Jerk- 8x2 Reps (95 lbs / 45 kg)
2 rounds
Run (1/4 Mile / 400 m)
21 Kettlebell Swings (1/2 Pood / 8 kg)
12 Pull-ups

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