Day 26

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

Pause Front Squat *3 sec hold* (10-10-5-3-3-3-1)

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

C. MetCon (Time)

Five rounds for time of,

20 Wall Balls (20/14)

10 Deadlifts (225/155)

Day 20

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

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

Pause Front Squat (10-10-5-3-3-3-1)

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

C. Accessory Work

Overhead Squat (3-3-3-1-1-1)

D. Insurance

Three sets of,

10 Weighted Hip Extensions

10 Leg Curls

E. MetCon (Time)

10 Rounds for time of, 

5 KB Push Press/each arm (53/35)

10 KB Swings (53/35)

Day 13

A. Warm-Up 

3 min bike 

100 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

Pause Front 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

Strict Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

Barbell Shrug x 12

Around the world Lateral Raises x 15

BPA x 20

Day 116

A. Squat

Work up to a heavy double Pause Front Squat

– 3 seconds at the bottom of each rep

B. Squat

4 × 4 Front Squat

C. MetCon (AMRAP) x 7 Minutes,

20 Hand to Hand KBS (53/35)

12 Toes 2 Bar 

Day 108

A. Snatch Cycling

1. 3 x AMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds

rest 3-5 mins

2. 3 x AMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds

rest 3-5 mins

3. 3 x AMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds

rest 3-5 mins

4. 3 x AMRAP :20 of: OHS, same weight as “C”, rest :35 between rounds

B. Squat

7×3 Pausing Front Squats, climbing

Each set should consist of:

Rep 1 = 5 second hold

Rep 2 = 3 second hold
Rep 3 = 1 second hold.

C. MetCon (Time)

5 Rounds for time of,

15 Hang Power Snatch (75/55)
10 Burpee Box Jumps (24/20)

Day 66

Mobility: Shoulders/Ant. Hips

A. 2 Sets Not For Time:

40 OH Walking Lunge (45/25) plate
20 Sit Ups
20 Banded GM
45 sec Elbow Plank Hold

B. Strength

Pause Front Squats (6 x 4)

C. Conditioning

1. AMRAP x 8 minutes

5 DB Man Makers (45/25)
30 DUs 

2 mins. rest into

2. AMRAP x 5 minutes

10 DB Reverse Lunges (45/25)
20 Cross Mountain Climbers 

Flexibility: Lower Back/ Ant. Hips/Calves

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 75

A. Squat

1 Pause Front squat + 1 Regular Front Squat - Work up to a heavy set 

B. Bench

DB Bench Press (4 x 12-15)

C. Horizontal Pull/Rear Delt Superset

4 sets of,

Neutral Grip Lat Pull-Down x 8-12
TRX Scarecrow x 8-12

D. Medial Delts

4 sets of,

L-Seated DB Press x 8-12

E. Traps/Arms Tri-set

DB Shrugs x 25
Barbell Curls x 8-12
Straight Bar Push-Downs x 15-25

Day 72

A. Squat

Pause Front Squat - Heavy Triple

B. Barbell Complex x 5

10 Bent Over Rows
10 Hang Power Clean
10 Front Squat
10 Push Press
10 Romanian Deadlifts

C. Conditioning 

Row 10 x 300m / 1 minute rest between efforts.

Day 68

A. Squat

Pause Front Squat - Heavy single

- Hold bottom position for 5 seconds

B. Pulls

Weighted Chin Up (10-6-4-2-1)

In 5 sets, work up to today's 1RM.

C. Density

In 5 Minutes, accumulate 50 reps of Seated Rows

D. AMRAP x 15

15 Single Arm DB Row (each arm)
Max Strict Pull-Ups
15 Seated Row

E. Vanity

Accumulate 100 reps of Barbell Curls

Day 62

A. Squat

Pause Front Squat - Heavy Single

5 Second Hold in bottom position

B. Accessory Squat Work

Overhead Squat Speed work (4 x 10-15)

- Work on efficiency

C. Benchmark (For Time)

50 Strict Pull-Ups

Day 56

A. Squat

Pause Front Squat Heavy Single

B. Bench

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

C. Accessory Work

Three sets of,

Single Arm DB Row x 10

Rest 30s

Band Pull-Aparts x 25

Rest 30s

D. Vanity Work

Three sets of,

Tricep Push-Downs (20 full reps + 20 1/4 reps)

Rest 30s

Cable Curls x 12

Rest 30s

Day 51

A. Squats

Back Squats (3 x 5), across

B. Squat

Front Pause Squats (3 x 3)

Pause for 10 seconds at the bottom.

C. MetCon (Time):

30 Calorie Row

30 Barbell Facing Burpees
30 Hang Power Cleans (135/95) 

D. Core

For time,

25-20-15-10

Double Russian KBS (53/35) 

(KB in each hand, rep ends with arms above parallel to the ground).

AbMat Sit-Up
Hip Extension

Day 38

A. Squat

Pause Front Squats – Heavy Single

B. Deadlift

Work up to a heavy set of 3 with bands

C. EMOM x 12 

Odd: 7 Deadlifts – you choose the weight
Even: 50 Double unders

Day 27

A. Squat

Pause Front Squat (Heavy Single)

B. Overhead Series

3 Reps Every 90 Seconds X 15 Sets 

(Warm-up as needed, On each movement build as heavy as possible.)

Sets 1-5 are Strict Press. 

Sets 6-10 are Push Press. 

Sets 11-15 are Push Jerk.

C. Neutral Grip Chin-Up (3 x 6-8)

Rest 2 minutes between sets. Add weight if able.

D. Single Arm Dumbbell Row (3 x 12)

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

E. Hip Extension (3 x 15)

Rest 90-120 seconds between sets. Add load as able.

Day 2

A.) EMOM x 6 minutes

Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)

Even: 40 Double unders

B.) EMOM x 6 minutes

Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

C.) EMOM x 6 minutes

Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

D.) Squat

Front Squat (5×2, 3×3 @ 80%)

Day 149

A.) Every minute, on the minute for 5 minutes:

Push Jerk + 2 Split Jerk (starting @ 60% ascend in weight each set) 

B.) Pause Front Squats (5 x 2)

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds.

C.) Every Minute on the minute for 20 minutes: 

Odd: 15 Wall Balls (20/14)

Even: 10 Toes-To-Bar

D.) Single Arm Dumbbell Rows (4 x 10)

Rest 90 seconds between sets. Heavy as possible. 

E.) Face Pulls (5 x 20)

Rest 60 seconds between sets. Use a mini-band for these. Make sure your shoulder blades are pinned back and are pulling to the face, you should feel this in your upper back/traps.

F.) Weighted Hip Extension (4 x 8)

Rest 60 Seconds between sets.

Day 138

A.) Squats

3×5 Back Squats, across

B.) Pause Squats

3×3 Pause Front Squats, Pause for 10 seconds at the bottom.

C.) For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans (135/95)

D.) Ring Extensions – demo video

2×10 alternating arms – pause 1-2 seconds at extension

2×5 double arms – pause 1-2 seconds at extension

Day 133

A.) Squats

3×3 Pause Front Squats, hold the bottom position for 10 seconds

B.) “The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

C.) Five sets of:

DB Bench Press x 5

- rest 30s

DB One Arm Row x 10

- rest 60s

Off Season: Day 49

A.) Clean

Work up to a max complex of: Clean + Front Pause Squat + Split Jerk

- 3 second hold in the hole on the pause squat

B.) Squat 

5 x 3 Back Squat (ascending)

C.) Conditioning

"Jack" As many rounds as possible in 20 minutes of,

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)