Monday, November 12th - Saturday, November 17th

Week 4

 

Monday

 

(A) Overhead opener – 1 x 60s

(B) Standing hollow pull downs – 2 x 20, rest 30s

 

(C1) Bar MU rolling drill – 3 x 30

(C2) Bar MU support drill – 3 x 15

(C3) Bar MU PVC hollow – 3 x 15

 

(D) Hang clean – heavy single

 

(E) Front squat – 5RM

 

(F) Row 500m

 

Tuesday

 

(A) Overhead opener – 1 x 60s

(B) Standing hollow pull downs – 2 x 20, rest 30s

 

(C!) Hollow bench sliders – 20, 15 & 10 reps

(C2) Bar MU negatives – 3 x 20s

 

(C) Bar MU scoop to hollow drill – 1 x 40

 

(D) Banded Bar MU – accumulate 15 reps

 

(E1) DB Bench Press – 5 x 6 – 8

(E2) DB Row – 5 x 6 - 8

 

(E) 20 minutes

·      3 – 5 banded front levers

·      6 – 8 bar dips

·      35 double - unders

 

Wednesday

 

(A) Hollow hold – 1 x 60s

(B) Prone PVC raise – 2 x 10

 

(C1) Overgrip strict C2B pull – ups – 5, 4, 3, 2 & 1 reps

(C2) Get out of the pool (with box) – 5, 4, 3, 2 & 1 reps

 

(D) Hang snatch  – heavy single

 

(E) 20, 15, 10 & 5 reps

·      DB snatch – 50/35lbs

·      KB swing – 25/16kg

·      cals ski erg

 

Thursday

 

(A) Hollow hold – 1 x 60s

(B) Prone PVC raise – 2 x 10, rest 30s

 

(B) Face pull and press – 2 minutes max reps

 

(C) 3 position swing drill – 1 x 15

 

(D) Bar MU – 5 minutes max reps

 

(E) Behind the neck push press – 3RM

 

 

Friday

 

20 minutes light cardio and stretching

 

Saturday

 

(A) Back squat – 3RM

 

(B) 2017 Regionals Event 3

-100-ft. dumbbell overhead walking lunge, 80/55lbs
-100 double-unders
-50 wall-ball, 30/20bs
- 10 rope climbs
-50 wall-ball, 30/20lbs
-100 double-unders
-100-ft. dumbbell overhead walking lunge, 80/55lbs

Monday, November 5th - Saturday, November 10th

Week 3

 

Monday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B1) Hollow pulldowns – 20, 15, 10, 5

 

(B2) 3 position swing drill – 5, 4, 3, 2

 

(C) 2 position clean (hang, floor) – 5 sets (1 + 1) @ 75 – 85%

 

(D) Clean Pull – 95% x 5 x 3

 

(E) Front squat – 70% x 8 x 3

 

(F) 5 rounds, rest as needed

·      6 burpees over rower

·      Row 30s

 

Tuesday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B) Hollow I – Y – T – 2 x 10

 

(C) Bar MU scoop to hollow drill – 1 x 40

 

(D) Banded Bar MU – accumulate 15 reps

 

(E1) DB Bench Press – 5 x 6 – 8

(E2) DB Row – 5 x 6 - 8

 

(E) 20 minutes

·      3 – 5 banded front levers

·      6 – 8 bar dips

·      35 double - unders

 

Wednesday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B1) Front lever pulls – 3 x 5

(B2) Get out of the pool (with box) 3 x 5

 

(C) 2 position snatch clean (hang, floor) – 5 sets (1 + 1) @ 75 – 85%

 

(D) Snatch Pull – 95% x 5 x 3

 

(E) 5 rounds

·      20 kb snatch, 20/12kg

·      15 wall ball

·      10/7 cals ski erg

·      Rest 60s

 

Thursday

 

(A1) Hollow hold – 2 x 30s

(A2) Prone PVC raise – 2 x 10

 

(B) Hollow I – Y – T – 3 x 40s, rest 20s

 

(C) 3 position swing drill – 5 minutes max reps

 

(D) Posterior shoulder trio – 2 minutes max reps

 

(E) Behind the neck push press – 3 x 6 - 8

 

(F)  5 rounds, building heavier with the KBs each round

·      5 kb push press + 5 kb push jerk + 5 kb split jerk/side

·      15 kb swings

·      Row 200m

 

Friday

 

(A) 2 times, easy pace. Try to be as consistent as possible with splits.

·      50 double unders

·      Row 350m

·      50 double unders

·      1 mile AB

·      50 double unders

·      Run 350m

 

(B1) Toes to bar – 3 x 10 - 12

(B2) Ab wheel – 3 x 10 - 12

(B3) Hollow slider on rower – 3 x 15

 

(C1) Reverse V up on Rower – 3 x 15

(C2) Russian twist – 3 x 30

(C3) Back extension – 3 x 12

 

Saturday

 

(A) Pause Back squat – Heavy set of 3

 

(B) 4 rounds

·      Run 200m

·      20 SA DB OH walking lunge, 60/40lbs

·      12 SA DB thruster, 50/35lbs

·      3 rope climbs

·      Rest 1 minute

 

Monday, October 29th - Saturday, November 2nd

Week 2

 

Monday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B) Bar MU pull down hollow drill 3 x 5

 

(C) Bar MU scoop to hollow drill – 3 x 15

 

(D) 3 position clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 63 – 73% (try to add from last week)

 

(E) Clean Pull – 93% x 5 x 3

 

(F) Front squat – 65% x 10 x 3

 

(G) Row – 30s sprint x 6, rest as needed

 

Tuesday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B1) Arch Hollow tension drill – 3 x 15

 

(B2) Banded 3 position MU drill 3 x 5

 

(B3) Overgrip strict CTB pull – ups 3 x 4

 

(C1) Jerk – 68% x 5 x 5

(C2) Strict pull ups – 5 x 6 – 8

 

(D1) DB Bench Press – 5 x 8 – 10

(D2) DB Row – 5 x 8 -10

 

(E) 20 minutes

·      3 – 5 banded front levers

·      12 push ups

·      8/6 cals ski

 

Wednesday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B) Straight arm slider bar pulls – 8 x 15s

 

(C) Straight arm block drill – 6 x 15s

 

(D) 3 position swing drill – 8

 

(E) 3 position snatch clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 63 – 73%

 

(F) Snatch Pull – 93% x 5 x 3

 

(F) Against a 3 minute clock x 5, rest 3

·      Run 200m

·      20 DB snatch – 50/35lbs

·      AMRAP wall ball, 30/20lbs

 

Thursday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B) Bar MU pull down hollow drill – 5 x max

 

(C) Banded 3 position MU drill – 5 max

 

(D) Posterior shoulder trio – 2 max

 

(E) Behind the neck push press – 3 x 8 – 10, add from last week

 

(F)

·      Row 500, then

 

5 rounds

·      (3 SA DB push press + 3 SA DB push jerk + 3 SA split jerk) x each side

·      3 rope climbs

Then

·      Row 500m

 

Friday

 

(A) 2 times, easy pace. Try to be as consistent as possible with splits.

·      Row 500m

·      2 mile AB

·      Run 800m

 

(B1) Toes to bar – 3 x 8 – 10

(B2) Ab wheel – 3 x 8 – 10

(B3) Hollow rock – 3 x 20s

 

(C1) Reverse V up on Rower – 3 x 12

(C2) Low to High cable twist – 3 x 20

(C3) Back extension – 3 x 12

 

Saturday

 

(A) Back squat – Heavy set of 5

 

(B) 3 rounds

·      75 double unders

·      20 DB box step overs, 50/35lbs, 24/20”

·      15 wall ball, 25/18lbs

·      10 C2B pull ups

·      Rest 1 minute

Monday, October 22nd - Saturday, October 27th

This is a 4 week program leading up to Thanksgiving. It will have a big focus on perfecting the Bar Muscle up.

 

Week 1

 

Monday

 

(A1) Hollow Hold – 3 x 15 – 20s

 

(A2) Overhead opener – 3 x 45 – 60s

 

(B1) Hollow sliders on Rower – 3 x 6

 

(B2) Hollow Jump to support – 3 x 6 – 8

 

(C) 3 position clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 60 – 70%

 

(D) Clean Pull – 90% x 5 x 3

 

(E) Front squat – 60% x 10 x 3

 

(F) OT2M x 5 – 10s AB sprint

 

Tuesday

 

(A1) Hollow Hold

 

(A2) Overhead opener

 

(B1) Banded Hollow body pull downs – 3 x 20

 

(B2)Banded Front lever pulls – 3 x 8

 

(C1) Jerk – 65% x 5 x 5

(C2) Strict pull ups – 5 x 6 – 8

 

(D1) DB Bench Press – 5 x 8 – 10

(D2) DB Row – 5 x 8 -10

 

(E) 5 rounds

·      8 pull ups

·      50ft shuttle run

·      10 burpees

·      50ft shuttle run

 

Wednesday

 

(A1) Hollow Hold – 3 x 15 – 20s

 

(A2) Overhead opener – 3 x 45 – 60s

 

(B)

·      30 standing hollow pull downs

·      30 bar muscle up rolling pull downs

 

(C) Beat swing – 4 x 10

 

(D) 3 position snatch clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 60 – 70%

 

(E) Snatch Pull – 90% x 5 x 3

 

(F) OT3M x 5

·      10 power snatch, 75/55lbs

·      10 burpees over bar

·      30 double unders

 

Thursday

 

(A1) Hollow Hold – 3 x 15 – 20s

 

(A2) Overhead opener – 3 x 45 – 60s

 

(B) Get out of the pool – 5 x 5

 

(C) Beat swing – 3 x max reps

 

(D) Face pull and press – max reps in 2 minutes

 

(E) Behind the neck push press – 3 x 8 – 10

 

(F)

·      Ski 500m, then

 

3 rounds

·      20 SA DB split jerk, (heavy)

·      Run 350m

Then

·      Ski 500m

 

Friday

 

(A)

·      5 minutes light AB

·      Jog 800m

·      5 minutes

 

(B1) Toes to bar – 3 x 8 – 10

(B2) Ab wheel – 3 x 8 – 10

(B3) Hollow rock – 3 x 20s

 

(C1) Reverse V up on Rower – 3 x 10

(C2) High to low cable twist – 3 x 20

(C3) Back extension – 3 x 10

 

Saturday

 

(A) Pause back squat – Heavy set of 5

 

(B) 5 rounds

·      50 double unders

·      10 wall ball, 30/20lbs

·      20 SA DB OH walking lunges, 50/35lbs

·      2 rope climbs

·      Rest 1 minute

 

Monday, October 15th - Saturday, October 20th

Week 6

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Snatch Balance – max

 

(B) Back squat – max

 

 

(C) Row 1k

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – max

(A2) T bar– 3 x 6

 

(B) AMRAP in 12 minutes

 

10, 20, 30, 40 etc reps of

·      push ups

·      double unders

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Hang snatch– max

 

(B) Deadlift – max

 

 

 

(C) Assault bike – 1 mile

 

Thursday

 

 

light row 25 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Single arm DB Push Press – max

 

(B) strict pull up – max load

 

(C) light cardio and stretching

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – max

 

(B) Front squat - max

 

(C) “Fran”

 

21, 15 & 9 reps

·      95/65lbs thruster

·      Pull ups

 

 

Monday, October 1st - Saturday, October 6th

Week 4

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Snatch Balance – 10 x 1 OTM

 

(B1) Back squat – 3RM, 90% (of 3RM) x 3 x 2

(B2) Toes to bar – 3 x max unbroken set

 

(C1) Reverse barbell lunge – 3 x 6/side

(C2) Good morning – 3 x 6

 

(C) Row 400m @ 90% RPE x 3, rest  2.5 minutes in between

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 3RM, 90% (of 3RM) x 3 x 2

(A2) T bar– 3 x 6

 

(B1) DB bench – 3 x 6

(B2) DB row – 3 x 6

 

(C) 10 rounds

·      9 weighted push ups

·      12 DB snatch (heavier than last week)

·      rest ~45s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Hang snatch– 10 x 2 OT1.5M

 

(B) Deadlift – 3RM, 90% (of 3RM) x 3 x 2

 

 

 

(C) AMRAP in 9 minutes

·      6 power clean, 135/95lbs

·      10 wall ball, 25/18lbs

·      30 double unders

 

Thursday

 

(A1) Resverse V – ups on Rower– 3 x 18

(A2) Hollow hold – 3 x 40s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12 (add weigh, if possible)

(B2) Weighted back extension – 3 x 12 (add weight)

(B3) Weighted plank – 3 x 45s

 

(C) light row 25 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 6/side (add weight)

(B2) strict pull up – 3 x 6

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      7 burpee box jump, 24/20”

·      7 push press, 115/75lbs

 

(D1) Hammer DB curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat - 3RM, 90% (of 3RM) x 3 x 2

(B2) SLDL – 3 x 6

 

(C) 4 rounds

 

·       75/55lb thruster – 18, 15, 12 & 9 reps

·       10/7 ski erg cals

 

(C1) V – ups – 3 x 18

(C2) ab wheel – 3 x 15

 

 

 

 

Monday, September 24th - Saturday, September 29th

Week 3

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 4RM, 90% (of 4RM) x 4 x 2

(A2) Toes to bar – 3 x max unbroken set

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) Good morning – 3 x 6

 

(C) Row 500m @ 90% RPE x 3, rest  3 minutes in between

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 4RM, 90% (of 4RM) x 4 x 2

(A2) T bar– 3 x 6 – 8

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 8 rounds

·      10 weighted push ups

·      16 DB snatch (heavier than last week)

·      rest 60s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Tall Snatch + hang snatch– 10 x (1+ 1) OTM

 

(B) Deadlift – 4RM, 90% (of 4RM) x 4 x 2

 

 

 

(C)  AMRAP in 5 minutes

·      6 power clean

·      10 wall ball, 25lbs

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 15

(A2) Hollow hold – 3 x 35s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12 (add weight from last week)

(B2) Weighted back extension – 3 x 12 (add weight)

(B3) Weighted plank – 3 x 40s

 

(C) light Assault Bike 20 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side (add weight)

(B2) strict pull up – 3 x 8

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      7 box jumps, 24”

·      7 push press, 115bs

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 4RM, 90% (of 4RM) x 4 x 2

 

(B2) SLDL – 3 x 6

 

(C) 3 rounds

 

·       rope climbs, 5, 4 & 3 reps

·      115lb power clean & jerk, 9, 7 & 5 reps

 

(C1) V – ups – 3 x 15

(C2) ab wheel – 3 x 12

Monday, September 17th - Saturday, September 22nd

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 5RM, 90% (of 5RM) x 5 x 2

(A2) Toes to bar – 3 x max unbroken set

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) Good morning – 3 x 6

 

(C) 1:3 work/rest ratio

·      3 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 5RM, 90% x 5 x 2

(A2) T bar– 3 x 6 – 8, moderate weight

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 5 rounds

·      15 weighted push ups (plate on upper back)

·      20 DB snatch

·      rest 60s

 

(D1) EZ bar curls – 3 x 8 (sub DBs)

(D2) EZ bar skull crusher – 3 x 8 (sub DBs)

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Tall Snatch – 10 x 2 OTM

 

(B) Deadlift – 5RM, 90% x 5 x 2

 

 

(C) 3 rounds

·      10 deadlifts, 225lbs

·      10 burpees

 

Thursday

 

(A1) Resverse V – ups on Rower– 3 x 12

(A2) Hollow hold – 3 x 30s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12

(B2) Weighted back extension – 3 x 12

(B3) Weighted plank – 3 x 35s

 

(C) light AB 18 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side

(B2) strict pull up – 3 x 8

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      8 push press, 105bs

·      10 cals AB

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 5RM, 90% x 5 x 2

(B2) SLDL – 3 x 6

 

(C) 3 rounds

 

·      20 wall ball, 25lbs

·      3 rope climbs

 

(C1) V – ups – 3 x 12

(C2) ab wheel – 3 x 10 - 12

Monday, September 10th - Saturday, September 15th

This will be a lighter week to recover from the heavy squat cycle. Err on the side of going lighter when in doubt.

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 70%  x 3 x 3

(A2) Toes to bar – 3 x 8

 

(B1) Reverse barbell lunge – 3 x 6/side, light weight

(B2) Good morning – 3 x 6, light weight

 

(C) 1:2 work/rest ratio

·      4 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Incline Bench Press – (60% of flat bench) x 5 x 3

(A2) T bar– 3 x 6 – 8, moderate weight

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 5 rounds

·      15 push ups

·      run 200m

·      rest 60s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Tall Snatch – 10 x 2 OTM

 

(B) Deadlift – 70% x 3 x 3

 

 

(C) 8 rounds

·      Row 100m

·      Rest 60s

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 10

(A2) Hollow hold – 3 x 20s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 10

(B2) Weighted back extension – 3 x 10

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side, moderate weight

(B2) strict pull up – 3 x 8

 

(C) 5 rounds

·      6 chest to bar pull ups

·      8 push press, 95lbs

·      10 cals AB

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 3 x 3, moderate weight

(B2) SLDL – 3 x 6, light weight

 

(C) 3 rounds, with a 2 minute clock

 

·      Run 200m

·      Max reps wall ball

·      Rest 2 minutes

 

(C1) V – ups – 3 x 10

(C2) ab wheel – 3 x 10 - 12

Monday, August 27th - Saturday, September 1st

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) single leg DB SLDL – 3 x 6/side

 

(C) AMRAP in 4 x 3, rest 2 minutes

·      8 toes to bar

·      10 wall ball, 30lbs

·      8 burpees

 

Tuesday

·      Serratus push ups – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

 

(A1) Bench Press – 85% x 4 x 4

(A2) barbell row – 4 x 6 – 8

 

(B1) (Weighted) bar dip – 5 x 6– 8

(B2) DB row – 5 x 6 - 8

 

(C) AMRAP in 15 minutes

·      6 chest to bar pull ups

·      8 deficit push ups

·      10 KBS

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 95% x 3 x 3

 

(B1) KB front rack RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 6 x 200m sprint, rest until you are almost recovered, but not 100%. Write rest times and splits down.

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 20

(A2) Low to high cable twist – 3 x 12/each

(A3) Hollow hold – 3 x 45s

 

(B1) GHD sit up – 3 x 20

(B2) High to low cable twist – 3 x 12/each

(B3) Weighted plank – 3 x 45s

 

(C) light Row 20 minutes

 

Friday

 

·      Crossover symmetry – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) inverted shoulder taps – 4 x AMRAP 20s (quality, not fast)

 

(B1) Push press – 85% x 4 x 4

(B2) ring pull up – 5 x 5 @ 20X2

 

(C1) Try to increase weight from last week

·      7 alternating DB push press

·      20m mixed rack overhead carry

·      7 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

(C2) chest to bar pull ups – 5 x 8

(C3) double – unders – 5 x 40

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) AMRAP in 6 minutes

·      5 power clean, 115lbs

·      8 bar facing burpees

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12

Monday, August 20th - Saturday, August 25th

 

Week 4

 

Monday

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 – 12

 

(A) Back squat – 85% x 5 x 5

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) single leg DB SLDL – 3 x 6/side

 

(C) AMRAP in 10

  • ï8 toes to bar
  • ï10 wall ball, 25lbs

 

Tuesday

  • ïSerratus push ups – 3 x 8 - 12
  • ïhalf kneeling bottoms up KB press – 3 x 8each

 

(A1) Bench Press – 83% x 4 x 5

(A2) barbell row – 5 x 7 – 9

 

(B1) (Weighted) bar dip – 5 x 7 – 9

(B2) DB row – 5 x 7 - 9

 

(C) 100 deficit push ups, 30 double unders every break

 

Wednesday

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) KB front rack RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 5 x 200m sprint, rest as needed

 

Thursday

 

(A1) GHD sit up – 3 x 20

(A2) KB side bend – 3 x 24

(A3) Hollow hold – 3 x 40s

 

(B1) Reverse V – ups on Rower– 3 x 20

(B2) High to low cable twist – 3 x 12/each

(B3) Weighted plank – 3 x 45s

 

(C) light Row 20 minutes

 

Friday

 

  • ïCrossover symmetry – 3 x 8 - 12
  • ïserratus push ups – 3 x 8 - 10

 

 

(A) inverted shoulder taps – 4 x AMRAP 20s (quality, not fast)

 

(B1) Push press – 83% x 4 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

  • ï8 alternating DB push press
  • ï20m mixed rack overhead carry 
  • ï8 alternating DB push press
  • ï20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 2 more sets at a lighter weight

 

 

(D) 5 rounds

  • ï10 DB push push press
  • ï40m DB Farmers carry, same weight as push press
  • ï50 double unders

 

Saturday

 

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 – 12

 

(A) Back squat – 90% x 4 x 4

 

(B) 3 rounds

  • ï20 thrusters 75lbs
  • ïrest as needed to try to be able to do sets 2 and 3 unbroken

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12

Monday, August 13th - Saturday, August 18th

Week 3

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLDL – 3 x 8/side

 

(C) 10 rounds

·      Row 20s

·      Rest 40s

 

Tuesday

·      Serratus push ups – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 80% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 7 – 9

(B2) DB row – 5 x 7 - 9

 

(C) 10 rounds

·      8 deficit push ups

·      8 calories AB

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 6 x 6

 

(B1) DB RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) AMRAP in 8 minutes

·      10 DB snatch, 55lbs

·      35 double - unders

 

Thursday

 

(A1) GHD sit up – 3 x 18

(A2) KB side bend – 3 x 24

(A3) Hollow hold – 3 x 35s

 

(B1) Reverse V – ups on Rower– 3 x 18

(B2) ABMAT sit – up – 3 x 20

(B3) Weighted plank – 3 x 40s

 

(C) light AB 20 minutes

 

Friday

 

·      Banded face pull – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 40s (quality, not fast)

 

(B1) Push press – 80% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

·      10 alternating DB push press

·      20m mixed rack overhead carry

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

 

(D) 5 rounds

·      10 ring dips

·      40m Farmers carry, heavy KB

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) “The Chief”

 

5  x 3 minute rounds, rest 1 minute

·      3 power cleans, 135lbs

·      6 push ups

·      9 air squats

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12

Monday, August 6th - Sunday, August 12th

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 4 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLDL – 3 x 8/side

 

(C) 1:2 work/rest ratio

·      5x .35 mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 78% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 8 – 10 (add resistance from last week)

(B2) DB row – 5 x 8 – 10 (add weight from last week)

 

(C) 6 rounds

·      deficit push ups – AMRAP in 30s

·      row 150m

·      rest 90s

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) DB step ups – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      15 thrusters, 75 or 65lbs (aim to go unbroken)

·      12 cals AB

 

Thursday

 

(A1) GHD sit up – 3 x 15

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 30s

 

(B1) Reverse V – ups on Rower– 3 x 15

(B2) ABMAT sit – up – 3 x 18

(B3) Weighted plank – 3 x 35s

 

(C) light rowing 20 minutes

 

Friday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 5 x 6

 

(B) 4 rounds

 

·      12 wall ball, 25lbs

·      25 KBS

·      50 double unders

 

(C1) weighted back extension – 3 x 6 – 10

(C2) ab wheel – 3 x 10 - 12

 

 

Saturday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 35s (quality, not fast)

 

(B1) Push press – 78% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

·      10 alternating DB push press

·      20m mixed rack overhead carry

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

 

(D) 5 rounds

·      6 chest to bar pull ups

·      6 power clean & jerk, 115lbs

Monday, July 30th - Saturday, August 4th

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLD L – 3 x 8/side

 

(C) 1:2 work/rest ratio

·      4 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 75% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 8 – 10

(B2) DB row – 5 x 8 – 10

 

(C) 3 rounds

·      push ups – AMRAP in 60s

·      100 double –unders

·      rest 2 minites

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 3 x 6

 

(B1) DB step ups – 3 x 8each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      20 wall ball, 20lbs

·      20 cals row

·      20 power cleans,  95lbs

 

Thursday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 30s (quality, not fast)

 

(B1) Push press – 75% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C)

·      10 alternating DB push press

·      20m mixed rack overhead carry (one on shoulder, one overhead)

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm)

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

Friday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) 4 rounds

 

·      20 single arm overhead walking lunge

·      20 KBS

 

 

 

(D) 5 rounds

·      5 chest to bar pull ups

·      10 burpees

 

Saturday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

Monday, July 23rd - Saturday, July 28th

Deload Week

 

Monday

(A) Back squat – 65% x 2 x 3

(B) 3 rounds

·      run 200m

·      20 wall ball

·      rest 2 minutes

 

(C1) back extension – 3 x 8

(C2) GHD sit – ups – 3 x 10

 

Tuesday

 

(A1) Bench Press – 65% x 5 x 3

(A2) barbell row – 5 x 8 – 10

 

(B1) bar dip – 3 x 8 – 10

(B2) DB row – 3 x 8 – 10

 

(C) 3 rounds

·      20 push ups

·      50 double –unders

·      rest 2 minites

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 65% x 2 x 3

 

(B1) DB step ups – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      10 wall ball, 20lbs

·      10 cals row

·      10 power cleans,  115/75lbs

 

Thursday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Back squat – 65% x 2 x 3

 

(B1) Push press – 65% x 5 x 3

(B2) ring pull up – 5 x 5 @ 20X2

 

 

 

(C) 5 rounds

·      5 chest to bar pull ups

·      10 burpees

 

Saturday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 30 minutes

 

 

 

 

Monday, July 16th - Saturday, July 21st

Monday

(A) Power clean– Heavy single

 

(B) Back squat – max

 

(C) “Grace”

 

30 power clean & jerks, 135.95lbs

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

 (A) Bench Press – max

 

(B) 150 push ups, every break stop and do

·      5 pull ups

·      20 double unders

 (C) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – max 

(C)

1k row, time trial 

Thursday

 

(A1) Toes to bar – 3 x 20

(A2) High to low cable twist – 3 x 15/each

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 45s

(B3) Side plank – 3 x 45s each

 

(C)

·      15 minute assault bike, recovery pace

 

 

Friday

 

(A) Push Press - max

(B) strict pull – up – max set of unbroken reps

 

(C) 800m run, time trial

 

(D1) FLR on Rings – 3 x 45s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) clean– max

 

(B) Front squat – max

 

(C) 1 mile AB, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

 

 

 

Monday, July 2nd - Sunday, July 8th

(A)Power clean + jerk – Heavy single

 

(B) Pause Back squat – max

 

(C) AMRAP in 3 x 4, rest 1 minute

·      15 wall ball, 30/20lbs

·      45 double unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

(B1) Bench Press – 3 x 3

(B2) T bar – 3 x 5

 

(C) AMRAP in 10 minutes

·      5 chest to bar pull ups

·      5 bar dips

·      10 pistols

 (D) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – 3 RM

 (C)

·      30/20 calories assault bike

·      20 burpee box jump overs, 30/24”

·      10 sandbag clean over the shoulder

 

Thursday

 

(A1) Toes to bar – 3 x 20

(A2) High to low cable twist – 3 x 12/each

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 40s

(B3) Side plank – 3 x 40s each

 

(C)

·      15 minute assault bike, recovery pace

·      10 minutes row, recovery pace

 

 

Friday

 

(A) HSPU – 3 sets of max unbroken reps

 

(B1) Alternating DB push press – 5 x  12 - 14 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) AMRAP in  12 minutes

·      3 power clean + power jerk

·      3 Toes to Bar

·      3 Burpees

·      6 PC+PJ

·      6 toes to bar

·      6 burpees

·      9…..

 

(D1) FLR on Rings – 3 x 45s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) clean– 2 RM

 

(B) Front squat – 3 RM

 

(C) 1 mile run, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, June 25th - Sunday, July 1st

Week 4

 

Monday

 

(A) Hang clean + power clean + jerk – 83% x (1+1+1) x 5

 

(B) Back squat – 5 x 2 @ 30X0

 

(C) AMRAP in 10 minutes, unbroken ascending reps (1, 2, 3…10)

·      thruster

·      KBS

·      Pull up

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

 

(B1) Bench Press – 5 x 2 @ 30X0

(B2) Ring row – 5 x 3 @ 30X3

 

(C) 100 deficit push – ups, 30 double unders at every break

 

rest 5 minutes

 

·      Row 500m

 

Wednesday

 

(A) Snatch + OHS – heavy set of (1+1), then 90% for 2 more sets

 

(B) snatch pull – 98% x 3 x 3

 

(C) deadlift – 83% x 4 x 5

 

(D)

·      ½ mile assault bike

·      60 DB snatch, 50/35lbs

·      ½ mile assault bike

 

Thursday

 

(A1) Toes to bar – 3 x 18

(A2) ABMAT sit up – 3 x 28

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 18

(B2) Hollow hold – 3 x 35s

(B3) Side plank – 3 x 35s each

 

(C)

·      10 minute assault bike, recovery pace

·      jog 400m

·      10 minute row, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x  14 - 16 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) 3 rounds

·      Power clean & jerk, 135/95lbs – 10, 6 & 4 reps

·      Rope climbs – 4, 3 & 2 reps

 

(D1) FLR on Rings – 3 x 40s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) snatch– 75%  x 10 OTM

 

(B) Front squat – 83% x 2 x 5

 

(C) 3 RFT

·      8 snatch, 135/95lbs

·      75 double - unders

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

Monday, June 18th - Saturday, June 23rd

Week 3

 

Monday

 

(A) Hang clean + power clean + jerk – 80% x (1+1+1) x 5

 

(B) Back squat – 5 x 3 @ 30X0

 

(C) 5 Rounds

·      15 thrusters, 75/55lbs

·      Run 200m

·      Rest 2 minutes

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Bar muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 3 @ 30X0

(B2) Ring row – 5 x 4 @ 30X2

 

(C) AMRAP in 12 minutes

·      10 Deficit push-ups, (45lb plate)

·      40 double - unders

 

rest 3 minutes

 

·      Row 250m

rest 3 minutes

·      Row 250m

 

Wednesday

 

(A) Hang snatch + Snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 95% x 3 x 3

 

(C) deadlift – 80% x 5 x 5

 

(D) 5 rounds

·      2 minutes for max reps burpee box jump overs

·      rest 1 minute

 

Thursday

 

(A1) Toes to bar – 3 x 15

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 15

(B2) Hollow hold – 3 x 30s

(B3) Side plank – 3 x 30s each

 

(C) 30 Row, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x  16 - 20 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) 4 rounds

·      12 HSPU

·      3 rope climbs

·      20 KBS

 

(D1) FLR on Rings – 3 x 35s

(D2) side plank off hand – 3 x 40s/each

 

Saturday

 

(A) Clean & Jerk– 73%  x 10 OTM

 

(B) Front squat – 80% x 3 x 5

 

(C)

14, 12 & 10 reps

·      sandbag clean, 150/100lbs

·      assault bike calories

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, June 11th - Sunday, June 16th

Week 2

 

Monday

 

(A) Hang clean + power clean + jerk – 78% x (1+1+1) x 5

 

(B) Back squat – 5 x 4 @ 30X0

 

(C) 4 RFT

·      20 toes to bar

·      25 wall ball, 30/20lbs

·      50 double-unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 4 @ 30X0

(B2) Ring row – 5 x 5 @ 30X1

 

(C) 10 rounds

·      10 elevated push-ups, (45lb plate)

·      row 100m

 

rest 3 minutes

 

·      .35 mile assault bike sprint

rest 3 minutes

·      .35 mile assault bike sprint

 

Wednesday

 

(A) Tall snatch + hang snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 93% x 3 x 3

 

(C) deadlift – 78% x 5 x 5

 

(D) 3 RFT

·      15 burpee box jump overs

·      20/16 assault bike calories

·      run 400m

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 18

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

(B1)  High to Low cable twist –3 x 15 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) 25 minutes assault bike, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x 20 reps

(B2) strict pull – up – 5 x 7 - 9 reps

 

(C) 5 RFT

·      10 HSPU

·      10 chest to bar pull-ups

·      20 pistols

 

(D1) Hollow hold – 3 x 35s

(D2) side plank off hand – 3 x 35s/each

 

Saturday

 

(A) Snatch + OHS– 70% x (1 + 1) x 10 OTM

 

(B) Front squat – 78% x 3 x 5

 

(C) 5 RFT

·      6 power snatch, 135/95lbs

·      8 chest to bar pull-ups

·      10 GHD sit-ups

 

rest 5 minutes

 

5 RFT

·      20 dumbell overhead walking lunges, 60/40lbs

·      10 burpees

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10