4/11

Day 4
A. BS; build to a moderate double in 10 minutes or less
135, 155, 170

B. DB Bench Press @30×1; 3-5×5; Rest 90 seconds
C1. Pendlay row; 4-6×4; Rest 90 seconds
75, 80, 90, 95

C2. KB Rack Reverse lunges; 5-7/leg x4; Rest 90 seconds
.75, 1.0, 1.0, 1.5
+
For time:
1/2 mile run
40 wallballs 14# 9′
30 HR push ups
20 TTB
1k row

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4/11

4/10

Day 3
A. Segmented Clean DL + Halting Clean DL; 2.1 x5; Rest 2-3 minutes
135, 155, 170
B. Low HPC; 3,2,1,1,1,1; Rest 2-3 minutes – video final set
95, 105, 115, 120, 125

+
12 sets
30 second row
30 second walk
+
4 RFT
400 meter row
20 kb swings 1.5 pood russian only
10 ring dips

Time: 15:20

4/10

4/8

Day 2
A. Clean Thruster; 3,3,3,3; Rest 2-3 minutes – clean and thrust EVERY rep
85, 100, 110, 120 (1)

B. Bar MU practice 10 minutes

C. AMRAP 8 minutes; Rope climbs
16 rope climbs
+
3 sets – tough pace on each
500 meter row
5 box jump overs
10 DL 135#
5 HSPU
Rest 4:00

1. 3:28
2. 3:19
3. 3:13

4/8

4/6

Day 1
Practice 5 minutes of back squats w/ this drill -https://www.youtube.com/watch?v=ACWhJd7B6Dw
+
A. Paused FS @32×1; 5-7×5; Rest 2 minutes 95, 105, 110, 115

B. Halting Clean DL + Clean DL; 5.1 x4; Rest 2 minutes

C. HPC + PC; 1.1 x4; Rest 2 minutes 95, 105, 125, 135

D. TGU; 10 minute practice – 35# – perfect form
+
21-15-9
Wall ball 14# 9′
Burpees
Rest 5 minutes
x3
1. 5:55
2. 6:05
3. 5:59

4/6

3/16, 3/17, 3/19

3/16
Practice 5 minutes of back squats w/ this drill -https://www.youtube.com/watch?v=ACWhJd7B6Dw
+
A. Paused BS @33×1; 2-4×5; rest 2 min
95, 125, 145, 150, 160

B. Segmented Clean Dl + Halting Clean DL; 3.1 x4; rest 2 min
95, 115, 135, 140

C. Halting Clean DL + HPC + FS; 3.2.1 x4; Rest 2 minutes
75, 95, 115, 120

D. Deadbugs into reverse crunch; 10,10,10,10; Rest 90 seconds -https://www.youtube.com/watch?v=6cQgNwkoMiY
+
200 meter row 97% effort
Rest 3:00
X 8
Rest 4:00 after set 4

1. 0:50
2. 0:47
3. 0:46
4. 0:47
5. 0:48
6. 0:45
7. 0:48
8. 0:48

3/17
A. EMOM 8 minutes; Thruster x2 – you pick load, video final set
105

B. MU practice 10 minutes – practice drills such as transitions, and hip to rings
C. Rope climb practice; 8 minutes
+
4 sets – tough pace on each
300 meter run
5 burpee box jump overs 20″
12 kb swings 2 pood – russian
5 pull ups
2 wall walks
Rest 2 minutes between sets

Time:16:29

1. 2:36
2. 2:31
3. 2:53
4. 2:29

3/18
rest

3/19
A. Segmented Clean DL + Halting Clean DL; 5.2 x4; Rest 2 minutes

B. HPC; 3,3,3,3,3; Rest 2-3 minutes – moderate load, build per set, get heavy only on last set – video first and final set
+
10 sets
30 second jog
30 second walk
+
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings
12 Pull-ups

3/20
A. FS; build to a tough double in 5 sets or less, no fails
B. CGBP @30×1; 3-5×4; Rest 2 minutes
C1. DB torso row; 4-6/arm x4; Rest 60 seconds
C2. Barbell Overhead walking lunges; 20 steps x4; Rest 90 seconds
+
20 minute AMRAP
800 meter row
100 meter farmer walk 1.5 pood per hand
7 wall walks
30 DU

3/21
A. Review technique videos parts 1-3, maybe x2-4 to really take it the progression you will be getting over the next cycle
B. Snatch practice – position #1 – bar at the hips/pockets, slight knee bend, ‘jump and catch’ – can load btwn 35-55# – spend 12-15 minutes doing quality practice – FILM for feedback
C1. OHS @33×1 + Drop snatch; 2.1 x4; Rest 90 seconds – warm up with the robbing the forefoot drill I sent earlier
C2. Deadbut to reverse crunches; 12,12,12; rest 2 minutes
+
8 RFT
5 ring dips
10 push ups
30 DU

Notes
Watch
Pt 1 – https://www.youtube.com/watch?v=L6SjuAOjMEk
Pt 2 – https://www.youtube.com/watch?v=t4DlbzKziJM
Pt 3 – https://www.youtube.com/watch?v=gOEVmzKUhQ0

3/16, 3/17, 3/19

3/14

3/14
A. Review technique videos parts 1-3, maybe x2-4 to really take it the progression you will be getting over the next cycle
B. Snatch practice – position #1 – bar at the hips/pockets, slight knee bend, ‘jump and catch’ – can load btwn 35-55# – spend 12-15 minutes doing quality practice – FILM for feedback
C1. OHS @33×1 + Drop snatch; 3.1 x4; Rest 90 seconds
C2. Reverse crunches; 10-15×3; rest 2 minutes -https://www.youtube.com/watch?v=Lkafd6GkaPo
+
3 rounds for time
80 DU
10 kb rack step ups – heavy
5 HSPU

Notes
Watch
Pt 1 – https://www.youtube.com/watch?v=L6SjuAOjMEk
Pt 2 – https://www.youtube.com/watch?v=t4DlbzKziJM
Pt 3 – https://www.youtube.com/watch?v=gOEVmzKUhQ0

3/14

3/13

3/13
A. FS wave; 3,2,1,3,2,1; Rest 3:00
125, 140, 150, 140, 150, 160

B. Floor press with bridge @20×3; 6-8×5; Rest 90 seconds
20, 25, 30, 30, 35

C1. DB high elbow row; 5-7/arm x4; Rest 60 seconds
35, 35, 40

C2. Barbell Overhead walking lunges; 20 steps x4; Rest 90 seconds: 45, 45, 55, 55
+
20 minute time cap
1k row
30 air squats
800 meter run
6 pistols per leg

Time: 10:53

3/13