MONDAY 31st
Squat Day!
Back Rack Standing Lunges
Holy smokes...Went on a rant last time... Be respectful, or may the Gods have mercy on your soul. This is really hard to bail out of so be smart with the weight!!
0:00-10xEasy
2:00-10xEasy
4:00-10xEasy
6:30-8xModerate
9:00-8xModerate
12:00-8xModerate
15:00-6xKinda Hard
18:00-6xPretty Hard
21:00-6xReally Hard
PART 2
AMRAP 8
-16 Alt. Overhead Standing Lunges
-16 2ct. Russian Twists
All barbells controlled to the ground.
95/65, 30/20
75/55, 20/14
55/35, 14/10 Scale to font rack if needed
TUESDAY 1st
Gymnastics Day!
6 min
-12 Deadlifts 40%
-12 Easy Pull-Ups
-12 Easy Push-Ups
2 min off
6 min
-9 Deadlifts 60%
-9 Moderate Pull-Ups
-9 Moderate Push-Ups
2 min off
6 min
-6 Deadlifts 80%
-6 Hard Pull-Ups
-6 Hard Push-Ups
The stages of these progressions have tons of variance... So, don't worry about scoring levels today, because there are infinite possibilities for this workout... Instead, just work through these pieces with the intended difficulty of each element.
WEDNESDAY 2nd
Snatch Day!
Build to 6-Rep Snatch Complex Max:
-1 Power Snatch
-1 Snatch Balance
-1 Hang Squat Snatch
-1 Snatch Balance
-1 Squat Snatch (touch and go)
-1 Snatch Balance
This complex is a traditional 3-rep lift I program regularly (Power/Hang Squat/Squat) but, today, we'll add a Snatch Balance after each! :)
Level 1: as written
Level 2: all Powers, and Snatch Grip Back Rack Push Jerks for Snatch Balance (if ROM issues)
Approach loosely based off 1RM Power Snatch (which should, in theory, be the weakest lift)
0:00-30%
2:30-40%
5:00-50%
8:00-60%
11:00-65-70%
14:00-70-80% (perfect through here)
17:00-75-90% (target weight here)
21:00-Get Massive
PART 2
AMRAP 9
-3 min Alt. DB Snatch (one DB)
-3 min Alt. DB Box Step Ups (one DB)
-3 min Devil Press (2 DB)
Score is total reps.
50/35, 24/20
35/25, 24/20
As able
THURSDAY 3rd
Calisthenics Day!
Today is about Calisthenic Power! For this reason, we'll rest much more than we can possibly work.
This workout will flow EMOM, like many workouts we do, but the work to rest ratio today will be much different than what we are used to seeing.
The ratio will be 20 on, 40 off. WIthin that, you have a possible 20 seconds to work, but may not work all 20 seconds. Either way, you'll have at least 40 seconds off, meaning the most you could work to rest is 1 to 2.
This will give you your best chance at EXPLOSIVE movements.
There are Strict Pull-Ups.... and then are are fast, explosive Pull-Ups.....
There are Jumping Lunges when you're tired and sluggish.... and then there are fast, high, sharp Jumping Lunges when you're recovered...
EMOM 30; 6 Rounds
-20 on, 40 off
Min 1: Strict Pull-Ups
Min 2: High Box Jumps
Min 3: Plyo Push-Ups
Min 4: Jumping Lunges
Min 5: V-Ups
No score. Just look sharp, fast, and explosive on ALL of your reps today!
Strict Pull-Ups can be banded, unassisted, weighted, or Ring Rows... Just NO KIPPING
Box Jump is two-foot take-off from static; no stepping into the jump.
Ply Push-Ups can be Clap, Chest Clap, Thigh Clap, Over KB, Over DB, Over Plate, or ANY VARIATION OF THESE FROM THE KNEE!
Jumping Lunges can be from a deficit, but jump as high as you possibly can! We are NOT after 20 reps with a low vertical, we are a few reps with as much power as possible.
For V-Ups, take a deep breath and explode together on each rep.
FRIDAY 4th
Squat Day!
Front Squat 3x3
0:00-5x30%
2:00-5x40%
4:00-5x50%
6:00-4x60%
8:00-4x70%
10:30-4x80%
13:00-3x85-90% (set 1)
16:00-3x85-90% (set 2)
19:00-3x85-90% (set 3)
Last Front Squat session was a 3x5 Raw. This should be heavier, considering there are two less reps per set and you can use your belt for the working sets!
PART 2
AMRAP 15
-15 Thrusters
-15 Toes to Bar
-50' Handstand Walk
135/95, 5 Wall Walk or 5x10’ segments handstand walk
115/85, Toes to Bar, 5 Wall walks 5x10' segments
105/75, Toes Close to Bar, 4 Wall walks or 50’ forward progress
95/65, Knees to elbow, 3 Wall walks or 30 feet of forward progress HSW
75/45, Knee raises, round the world - knees on box
Ideal flow, including rest and transitions:
-Thrusters: 60-90 sec
-Toes to Bar: 60-90 sec
-Stability: 60-90 sec
->3:00-4:30 rounds
->score of 4-5 total rounds