Strength Work
Start on the lower part of the volume scale and add a set every 2 weeks.
Week 1: Monday:
Max effort squat (back squat or front squat variation) for 1-3RM
2-3 Min rest
Snatch pull from blocks for 3-5 sets of 3 reps
90 sec rest
Dumbbell bench press for 3-5 sets of 10 reps
90 sec rest
Weighted Abs 3-5 sets of 10 reps
Tuesday:
Dynamic effort bench press with bands for 8 sets of 3 reps at 50-60% 1RM (75BW 25AR)
EMOM
Low Hang Power Clean for 3-5 sets of 3 reps
90 sec rest
High-bar back squat for 3-5 sets of 10 reps
90 sec rest
Standing calf raises for 3-5 sets of 20 reps
60 sec rest
Thursday:
Max effort deadlift (conventional or sumo stance variation) for 1-3RM
2-3 min rest
Box jump for 3-5 sets of 3 reps
Max Height 60-90 sec rest
Close-grip bench press for 3-5 sets of 10 reps
90 sec rest
Ab wheel rollouts for 3-5 sets of 10 reps
As needed
Friday:
Dynamic effort squat with bands for 8 sets of 2 reps at 50-60% 1RM (75BW 25AR)
EMOM
Snatch grip high pull for 3-5 sets of 3 reps
60 sec rest: keep feet on the ground
Romanian deadlift for 3-5 sets of 10 reps
90 sec rest
Weighted leg raises for 3-5 sets of 10 reps
Week 2: Monday:
Max effort bench press for 1-3RM
2-3 min rest
Snatch balance for 3-5 sets of 3 reps
90 sec rest
Incline bench press for 3-5 sets of 10 reps
90 sec rest
Weighted GHD hip extensions for 3-5 sets of 10 reps
as needed
Tuesday:
Dynamic effort squat with bands for 8 sets of 2 reps at 50-60% 1RM (75BW 25AR)
EMOM
Box jump for 3-5 sets of 3 reps
max height 60-90 sec rest
Romanian deadlift for 3-5 sets of 10 reps
90 sec rest
Weighted Hanging leg raises for 3-5 sets of 10 reps
Thursday:
Max effort push press for 1-3RM
2-3 min rest
Clean pull from blocks for 3-5 sets of 3 reps
Feet on the ground 90 sec rest
Front squat for 3-5 sets of 10 reps
90 sec rest
Standing calf raises for 3-5 sets of 20 reps
Friday:
Dynamic effort bench press with chains for 8 sets of 3 reps at 50-60% 1RM (75BW 25AR)
EMOM
Low Hang Power snatch for 3-5 sets of 3 reps
90 sec rest
Bulgarian split squats for 3-5 sets of 10 reps (each leg)
90 sec rest
Weighted Oblique for 3-5 sets of 10 reps (each side)
Wednesday 22223
AM Session
With a partner
3 Rounds (Start a new round every 9:00 OR rest 1:30 after each round)
100 Calorie Bike Erg (Alt. 10’s back and forth)
400m Run (Together, same time)
50 Pull Ups Alternating
Rest 5-10 minutes
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
PM Session
Every 0:30 seconds x 10 minutes
1 Power Clean + 1 Push Press @ 75%-ish
Big Back Wednesday
Do all the back things
Tuesday 22123
AM Session
Warm up - 25 reverse hypers, 90 second bike + 10 good mornings + 5 inchworms w/2 push ups
4 Rounds (1:1)
20/16 Calorie row
8 Overhead Squats 165#115#
12 Burpee Box Jumps 24/20”
Right into…
4 Rounds (1:1)
20/16 Calorie Bike
80’ Handstand Walk (20’ increments)
4 Rope Climbs 15’
PM Session
Warm up - 25 reverse hypers, 90 second bike + 10 good mornings + 5 inchworms w/2 push ups
For time:
5-10-15
Power Cleans 185#125#
25 DB Bench 70#50#
100 Double Unders
Monday 2/20/23
AM Sesh:
23.1 Redo
PM Sesh:
For Time
60-50-40
Row Calories
Wall Ball 20/14#
Run 3 min
Back Squats
2,2,2 (Build up in weight to top set around 80-83%)
6,6+ (same weight, around 70%)
Wednesday 21523
A) Reverse Hyper 4x15 #315#225
B) Belt Squat Good Morning 20-15-10-5
C) For time
1.5 m Bike
300’ Front Rack DB Walking Lunge 50/35#
1.5 m Bike
Rest 5 minutes
1000m Ski Erg
300’ Handstand Walk
1000m Ski Erg
Rest 5 minutes
500m Row
50 Back Extensions
500m Row
Tuesday 21423
Warm up - 25 reverse hypers, 3 minute bike, 3-5 min foam roll, worlds greatest stretch, ankle stair stretch, 2 rounds of: 15 squats + 10 good mornings + Samson stretch
4 Rounds
AMRAP 4 minutes
30 Wall Ball 20/14
30 TTB
Max Shuttle Runs w/time remaining
Rest 10 minutes then…
8 x 400m Run w/30 seconds rest
PM Session
Warm up - 25 reverse hypers, 90 second bike, 90 second row, worlds greatest stretch, pigeon stretch, Samson stretch, ankle stair stretch, banded bully shoulder stretch, 2 sets of: 5 muscle cleans + 5 power cleans + Front rack stretch + 10 jump squats
EMOM x 10 minutes
4 Power Cleans @ 72%
Clean Pulls
5 x 3 reps @ 95-100% of 1RM Clean and Jerk
2 Rounds for time
100 Double Unders
30 Bench 185/125#
100 Double Unders
30 Bar Muscle Ups