Day 3

Warm-Up:

Fish Game on Rower x 2 sets

A. Strength (Every 90 seconds until today's MAX)

1 Snatch

B. Test (Time)

20 Squat Snatch @ 77% of "A"

C. Superset

Four sets of,

Romanian Deadlift x 5; 2020, rest 30 sec

Dumbbell Strict Press x 8; 21x1, rest 60 sec

D. EMOM x 20 Minutes

Odd: 12/10 Burpees

Even: Row 150m

Day 48

A. Bench

Bench Press - 6RM

B. Horizontal Pulls

10-1 (each arm)

DB Single Arm Row

C. Accessory Work

3 Giant Sets of:

25 Hand Release Push ups

20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight

Move with purpose from movement to movement. Rest 2-3 mins between sets.

Day 40

A. Squat

Front Squat (2-2-1-1-1-1-1)

60% 

70% 

80% 

90% 

95% 

100+% 

B. Superset

Strict Weighted Chin-Up (4 × 5) 

rest 90 sec

Seated DB Strict Press (4 × 8) AHAP

rest 90 sec

C.) Row

10 x 300m - 30s rest between efforts

Day 142

A.) Bench Press (10-8-6-4)

Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%

Rest 2-3 minutes between sets

B.) Weighted Chin-up

• Warm-up set of 8 reps

• perform 4 sets of 6, across

C.) Weighted Dips

• Warm-up set of 10 reps

• perform 4 sets of 8, across

D.) Seated DB Overhead Press

• Perform 4 sets of 10, across

E.) Barbell Curls

• Perform 4 sets of 10 , across

F.) Three rounds, for quality

25 AbMat Sit-Ups

20 MB Slams

40 Cross Body Mountain Climbers

Day 115

A.) Overhead Squat (3RM)

B.) Superset: 4 Sets, 

Seated DB Strict Press x 5 reps @ medium fast weight
No rest
60 sec ME Barbell Bent Over Row (empty barbell)
Rest 30 sec 

C.) 20 Rounds for time:

250m Row
1 min Rest

D.) Tabata (8 Rounds)

Hollow Rocks