Day 47

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

C. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Kettlebell Swings (53/35)
Minute 2 – 12 Push Press (95/65)
Minute 3 – 50 Double-Unders 

D. Strength (Accessory)

DB Bulgarian Split Squat 4 x 8

Day 29

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

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

Front Squat with Belt (10-10-5-5-5-5-5)

C. Accessory Work

Bulgarian Split Squat (3 x 10)

D. Accessory Work

Three sets of,

Cable Pull Through x 20

Face Pull x 20 

Day 24

Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

A. Snatch

EMOM x 10: Power Snatch + Squat Snatch, climbing

B. Strength 

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS 

C. Strength Accessory 

3 x 6 Bulgarian Split Squat, across 

D. Accessory Work 

3 Giants sets of, 

20 Weighted ABmat Sit-ups with feet anchored
20 Weighted Hip Extensions 

20 Face Pulls

Day 15

A. Strength

EMOM x 10 Minutes,

Even: 3 Weighted Mixed Grip Pull-Ups, climbing
Odd: 15 Hollow Rocks

B. Strength

Snatch Grip Deadlift - 3RM

C. Single Leg Accessory Work

Three sets of,

8 Goblet Hold Bulgarian Split Squat (each leg) 

D. Core

Three sets of,

Banded Good Morning x 15
Rollouts x 15

Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 126

A. Strength

Trap Bar Deadlift – Heavy Triple

B. Unilateral Movement (4 second Eccentric)

Bulgarian split squat (Goblet Hold) 3 x 6-12

C. Hip extension exercise

Cable Pull-throughs 3 x 10

D. Ground Based Abdominal Circuit

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Perform 10-20 reps of each exercise and go through the circuit 2-3 times.

Rest 1-2 minutes between circuits.

Day 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 58

A. Max Effort Movement

Front Squat (5-5-3-3-1-1)

B. Single Leg Accessory Movement

Bulgarian Split Squat 3 x 6-12

C. Posterior Chain Movement 

Hip Extension/ Leg Curl 3 x 12

D. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (70/53)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

Day 82

A. Pulls

Work up to a Heavy Single Deadlift

B. Squat

Work up to today's Heavy Pause Front Squat + Front Squat

C. Unilateral Work

Bulgarian Split Squat (4 x 6) each leg

D. Condtioning

Tabata Airdyne Intervals

Day 79

A. Deadlift

Work up to today's "Heavy" Single

B. Unilateral Work

Bulgarian Split Squat (3 x 8)

C. MetCon (Time)

10-1 Bench Press (205/115)
10 Pull-ups between sets

D. Row

5 x 300m/30s rest.

Goal is under 1:00 every round, if you don't make it, the round doesn't count.

Day 63

A. Bench

Fat Bar Bench Press -  (5RM) 

B. Accessory Work

DB Floor Press (2 x max) 

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets). 

C. Horizontal pulling/Rear Delt superset: 

Bent Over Barbell Row (Underhand) 3 x 10 

Rest 30s 

TRX Scarecrow 3 x 12 

Rest 60s 

D. Superset

Dumbbell Shrugs (3 x 12-15) – Shrug up and back, not up and forward. 

Rest 30s

Bulgarian Split Squat (Goblet hold) - 3 x 8

Rest 60s

E. Vanity Work

Barbell Curls (3 x 8-15) 

Day 36

A. Snatch

Work up to today's heavy single

B. Squat

Back Squat - Work up to today's heavy single

C. Accessory work

Bulgarian Split Squat 10 x 5 (per leg)

- Hold DB in Goblet Position

D. Row

10 x 300m row/ 30s rest between sets.

Day 178

A.) Front Squat (3-2-1-3-2-1-6) 

Rest 2 minutes between sets

80% x 3 

85% x 2

90% x 1

85% x 3

90% x 2

95% x 1

80% x 6

B.) Bulgarian Split Squat (3 x 8), across (each leg)

C.) Cable Pull Through (3 x 12), across

- Sub Banded Good Mornings (3 x 15-20) if you do not have a cable machine.

D.) Cable (or Banded) kneeling crunches (3 x 15)

E.) MetCon:

10 Rounds

200m row
30 Sec. rest

Day 152

A.) Every 2 minutes, for 20 minutes (10 sets) of: 

Power Clean + Hang Clean + High Hang Clean

*Sets 1-3 – 55-60%

*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.) Four sets of: Front Squat x 5-6 reps @ 41X1 

(Rest 3 minutes)

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Start around 70% and use today to build to figure out what you are capable of for this rep scheme. 

C.) Bulgarian split squats, front leg elevated (3 x 10)

D.) With a partner complete 2 rounds of:

20 Deadlifts (185/135)
20 Sumo Deadlifts (185/135)
20 Banded Good Mornings
20 Russian KB Swings (70/53)

One partner completes all 20 reps of a movement while the other rests then switch.

Day 98

A.) Bounding

5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

B.) Strength

1.) 3-rep Heavy Deadlift

2.) 4 × 8 Bulgarian Split Squats (Holding DB at sides)

3.) 50 Hip Extensions

C.) Conditioning: For time, 

Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

** Compare to May 29, 2014 **

Off Season: Day 67

Strength

A.) Five sets of: 

Front Squat x 2 reps 

(Rest as needed)

Set 1: 60%

Set 2: 70%

Set 3: 80%

Set 4: 85%

Set 5: 90%

B.) Three sets of: 

Romanian Deadlift x 8 reps, across 

(Rest as needed)

Superset

C.) Four sets of:

Bulgarian Split Squat x 8 reps (use heavy DBs or KBs in each hand)

Rest 60 seconds
Seated Strict DB Overhead Press x 8 reps
Rest 60 seconds

Core

D.) Three sets of: 

Barbell Rollouts x 10 (Rest 60s between sets)

Off Season: Day 59

Technique: 

A.) Every minute, on the minute x 6 minutes: 

Snatch x 2 at 65% 

B.) Every minute, on the minute x 6 minutes: 

Clean and Jerk x 2 at 65% 

Bounding: 

C.) Eight sets of: 

Box Squat Jumps (demo) x 2

– You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 

Strength (Accessory): 

D.) Two sets of: 

Bulgarian Split Squats x 8 (each leg) 

Conditioning: 

E.) Three rounds for time of,

6 Deadlifts (275/185)

12 Box Jumps (24/20)
18 T2B

Burn Baby, Burn

Article: 5 Tips To Help You Prepare for The CrossFit Games Open

by: Kyle Ruth

Warm-Up: Three Rounds, not for time of:

250m Row

Back Extension x 12

A.) Deadlift (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Training Max	75%	85%	95%
Chad (390)	305 x 5	340 x 3	380 x 1+ ( 10 )
Mike (300)	235 x 5	265 x 3	295 x 1+ ( 4  )

B.) Goblet Bulgarian Split Squat 4 x 6 (each)

Chad	75
Mike	45

C.) Every minute on the minute for 10 minutes:

4 Deadlifts (275/185)
6 Lateral Burpees over bar

D.) Core: 21-15-9 (for quality)

Knees To Elbows

Abmat Sit-ups
Russian Kettlebell Swings (70/53)

Winter Storm Warning

Article: Bulgarian Split Squats

by: Ben Bruno

Warm-up/ Mobility: 

Couch Stretch x 2 min each leg

-then-

Bench Squat Jump 5 x 3

- Rest 30s between

- Jump as high as you can, bringing your knees to your chest as you jump over bench

- Be fast and explosive, this should be a bounding exercise

A.) Front Squat (3 x 5) Wendler Week 1, Cycle 2

65% +10lbs x 5
75% +10lbs x 5
85% +10lbs x 5+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 10# to your lower body lifts.

- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Single Leg Work:

DB Bulgarian Split Squat (Goblet Squat Hold) - 4 x 6 

Note: In the back squat, the limiting factor is typically the lower back. In the front squat, it's the upper back. In the BSS, you essentially eliminate those limiting factors and are able to hone in more directly on the legs. Moreover, because you're not loading the spine as heavily, it doesn't take as long to recover, so you're able to do them with greater frequency, potentially leading to greater strength and size gains.

C.) Posterior Chain:

Romanian Deadlift 3 x 10 

D.) Conditioning: Rowing 

10 x 250m, :30 rest

Triple Threat

Today's Article: Rationalizing the Swing: Why the American Swing Is Wrong

- Great article, but its up to you how you feel about the KB swing. If you have shoulder problems, why go overhead with it and put yourself in that position? If you plan on competing, obviously that is the movement standard that needs to be followed so keep that in mind. Either way, it's a good read.

Warm-Up: 

"Face Pull-Rotate-Y press" (aka, Triple Threat) - 3 x 8

-Video Demo at 4:45-

A.) EMOM for 5 minutes: 

DB Burpee Deadlift x 6 (70/50)

B.) Superset:

Alternating Single Arm DB Bench Press - 3 x 10 

- Rest 30s

Barbell FFE Reverse Lunge - 3 x 12 (each)

- Rest 60s

C.) Straight Set: 

Weighted Push-up (weight plate on back) - 4 x 10 

(Rest 75s between sets)

D.) Superset:

SB Leg Curl - 3 x 15 

- Rest 30s

DB Bulgarian Split Squat - 3 x 8 (each)

- Rest 60s

E.) EMOM for 5 minutes: 

10 KB Swings (70/53)