Day 10

If you have been following the squat protocol, at this point you should not have much soreness or fatigue in your legs. This is due to the fact that although we have been squatting every day, we do not do a ton of volume to cause fatigue and soreness. Trust the process. Your numbers will only climb from here on out.

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength 

Back Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Bench Press

5 x 5 @ 65%

5 x 5 @ 75%

5 x 5 @ 85%

D. Conditioning

Three rounds of,

Sled Push Shuttie Run x 4

Plyometric step-ups x 15 (each leg) 

Day 35

A. Snatch 

6 x 2, OTM at 60%

B. Clean and Jerk

6 x 2, OTM at 60%

C. Bounding 

Lateral Bounds (6 x 4) – Over and back = 2 reps. 

No pause on landing should. These should resemble a “Touch and Go” rep. 

Rest as needed between sets. Watch the demo video here. 

D. Single Leg Movement

Barbell Reverse Lunge (2 x 10) – 5/side, alternating.

E. MetCon 

5 Rounds for time

50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.

15 GHD Sit -ups

Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Day 32

A. Mobility

Lats/Shoulders/ Ant. Hips

B. Warm-Up/ Skill

Three Sets not for Time:

2 25m Sled Push Shuttle
200m Run
20 GHD Situps
20 Box Jump Overs

C. MetCon 

(EMOM) x 15 Minutes 

Min. 1: 10 KBS (2/1.5)
Min. 2: 1 Round of Cindy
Min. 3: 20 Butterfly AbMat Sit-ups

D. Flexibility 

Lower Back/ Hamstrings/Lats

Day 16

A. EMOM x 20 Minutes

Push Press x 1

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. EMOM x 20 Minutes

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-To-Bar Pull-Ups

Pick reps you can maintain on the Pull-ups.

C. Benchmark Test (For Time)

100 Abmat Sit-Ups 

Keep track of total time and attempts/sets to complete.

D. Conditioning

Sled Drag or Push: 6 x 50m

Heavy. Rest 60 seconds between sets.