Day 14

A. Strength

5 x 5 Bench Press

Max strict pull-ups after each set

B. "Midline Cash-Out"

3 Rounds Not For Time,

40 Banded Good Mornings

30 Abmat Sit-Ups

20 Hip Extensions

C. Conditioning

6 x 500m row/1 minute rest between efforts

Day 49

A. Squat

Front Squat

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 10 Minutes

10 Alternating OH Lunges (95/65) 

15 Abmat Sit-Ups 

40 Double-Unders

C. Pulls

Underhand Grip Bent Over Barbell Row (4 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

D. Accessory Work

Hip Extension with rear-delt raise (3 x 12)

Rest 90-120 seconds between sets.

Day 43

A. Squat

Front Squat

3 Sets Of 5 @ 70%, 
3 Sets Of 3 @ 80%, 
3 Sets Of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

B. EMOM x 10 Minutes

Deadlift x 3 

(Build in Weight. Start light (60%), and increase gradually.)

C.) Mid-Line Madness 

3 rounds, Not For Time: 

10 Slow Stiff-Legged Deadlifts (135/95) 

15 GHD Sit-Ups 

20 Slow Hip Extensions 

25 Banded Good-Mornings 

30 Second Push-up Plank Hold

Day 165

A.) Every minute for 20 min, alternating movements

Odd: 5 Back Squats (225/135)

Even: 10 Dips (Ring or Stationary)

–Rest 5 minutes–

B.) MetCon (Time)*This should be a 100% sprint*

Row 300m

15 KB swing (53/35)
20 Burpees
15 KB swing (53/35)
Row 300m

C.) Three sets of:

Weighted Hip Extension x 8-10 reps @ 2013
Rest as needed
Seated Row (or Barbell Bent Over Row) x 10 reps
Rest as needed
Hollow Hold x 45 seconds
Rest as needed

Day 145

A.) Track Session

1.) 6 x 6 Hurdle Hops (demo)
2.) EMOM x 14 Minutes: 100m Sprint

B.) Front Squats

5×2 Front Squats, across

C.) Accessory Work

3 x 15 Banded Good Morning

3 x 15 Hip Extensions

Day 129

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

Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85

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

Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.) Every minute, on the minute, for 30 minutes:

Minute 1 – 20 Jumping Lunges with Barbell (75/55)

Minute 2 – 15 Unbroken Wall Ball Shots (20/14)
Minute 3 – 10 Toes to Bar

D.) Three sets of:

Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
SHELC x 12-15 reps (demo)
Rest as needed

Day 128

A.) Every minute, on the minute, for 10 minutes: 

Back Squat x 1 rep

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.) Split Jerk (10 x 1), ascending

C.) “Grannie”

5 Clean and Jerks (135/95) 

50 Double Unders 

50 AbMats 

5 Clean and Jerks (135/95) 

40 Double Unders 

40 AbMats

5 Clean and Jerks (135/95)

30 Double Unders

30 AbMats

5 Clean and Jerks (135/95)

20 Double Unders

20 AbMats

5 Clean and Jerks (135/95)

10 Double Unders

10 AbMats

5 Clean and Jerks (135/95)

D.) Three sets of:

SHELC x 8-10 reps @ 3011 (demo)

Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

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 **

Day 94

A.) Squat

Front Squat: 8×3 @ 80%

B.) Gymnastic Skills

50 Strict Pull ups, every time you come off the bar complete 3 Strict HSPU

C.) Strength

1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side) 4×10, across

D.) 4 Rounds for quality

25 Hip Extensions

1 Min Plank Hold

Former College Gymnast Kacy Catanzaro Is the First Woman To Qualify for the ‘American Ninja Warrior’ Final! (Watch)

Off Season: Day 64

A.) Every minute, on the minute, for 15 minutes: 

High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Burner

3 rounds for time of:

Row 15 calories
10 Burpees

D.) Three sets of:

Weighted Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Hip Extension/Leg Curl x 12-15 reps
Rest as needed

Off Season: Day 51

A.) Bounding

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

B.)  Pulls

A.  3-rep Heavy Deadlift

B.  4×8 Romanian Deadlifts (climbing)
C.  50 Hip Extensions

C.) 20 Rep Benchmark

20 RM Front Squat

D.) Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

Off Season: Day 45

Today's article:

Jerk Technique

by: Wil Fleming

A.) Four sets of: Power Jerk + Split Jerk @ 80% (Touch and Go) 

(Rest 90s between sets)

B.) Front squat: (5-5-5-5-5-5-5)

(Rest as needed)

50% x 5 

70% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

C.) Superset (As heavy as possible): Three sets of, 

Strict Press x 6 reps 

(rest 90 sec)

Strict Weighted Chin-up x 6 reps 

(rest 90 sec)

D.) 5 Rounds, for quality

15 Stationary Dips

15 Hip Extensions

Off Season: Day 36

A.) Take 15 minutes to work up to 3RM Chin-Up

B.) 8 Rounds,

In 1 Minute:

10 DB Snatches (70/50) *5 each arm* 

Max Double Unders in remaining time
Rest 1 Minute

Rest 5 Minutes

C.) 6 Rounds,

In 1 Minute:

6 Deadlifts (275/185)
Max Abmat Situps in remaining time
Rest 1 Minute

Rest 5 minutes

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes. 
- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.

Off Season: Day 27

Article: How to Brace and Breathe Properly for Weightlifting

Mobility: Hips

A.) Back Squat (5 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10
70% x 10
70% x 10
70% x 10 

B.) Power Clean + Push Press (4 x 5) (Rest as needed)

60% x 5 

70% x 5 

70% x 5 

70% x 5 

C.) Clean Pull (3 x 5) (Rest as needed)

80% x 5 

80% x 5 

80% x 5 

D.) Bench Press (4 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10 

70% x 10 

70% x 10 

E.) Giant Set:

A.) Pistol squats (modify height if necessary) 3 x 5 per leg

B.) GHD Hip Extension 3 x 15

C.) Barbell Rollouts 3 x 10

Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

Recover, Replenish, Rebuild

A.) Metcon (Intervals): 10 Rounds, for time of

250m row
50 Double unders

*Rest 1 minute between rounds*

B.) 2 rounds SLOWLY of: (demo video)

20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU

C.) Mobility:

Couch Stretch x 2 minutes (side)

Hip External Rotation with Flexion x 2 minutes (side)

Banded Overhead Distraction x 2 minutes (side)

- Just spend some time on what YOU know YOU need most.