Day 5

A. Warm-Up

1000m Row

100 walking lunges

15 Banded Hip Extensions

B. Strength

Front Squat (10-8-6-4-2)

C. Accessory Work

Pause OHS (3 x 30s) - Work on feeling comfortable in this position

D. MetCon (Time) 

15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)

Day 28

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

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. MetCon (AMRAP)

EMOM x 10 minutes,

200m/175m row

–REST 1 MIN–

Metcon (AMRAP)

EMOM x 10 minutes,

10/8 Lateral burpee over rower

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 23

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

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. Skill (EMOM) x 10 minutes 

ODD: 30 Double Unders

EVEN: 5 HSPU

D. MetCon (Time)

2 Rounds of,

20 Hand to Hand KB Swing (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35) 

-then- 

50 Cal Row

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 16

A. Strength

3 x 10 Front Squats, climbing

B. MetCon (Time)

5 Rounds of,

20 Calorie Row
20 Overhead Squats (95/65)

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 88

A. Strength

Front Squat (2RM)

Drop 20% off and complete (2 x 5)

B. Skill

3 x 10 Overhead Squat  

*Just the bar, working on positioning*

C. Snatch Work

7 x 3 Hang Snatch, climbing
5 x 1 Snatch, climbing

D. MetCon (Time)

50-40-30-20-10

Calorie Row
Double Unders

Day 84

A. Strength 

Front Squat - Heavy single

B. Accessory Work

Overhead Squat - 4 x 10

C. MetCon (Time)

Three rounds for time of,

500m row
12 Burpees
21 Box Jumps (24/20)

D. Core

Three rounds of, (no rest between movements)

20 Abmat Sit- Ups
1 minute plank

Day 93

A. Strength/Skill

EMOM x 16 Minutes

Odd: 3 rep OHS (technique work or work up)

Even: 5 Strict Pull-ups

B. MetCon (AMRAP) x 9 Minutes

15 Barbell Thrusters (45/35)

10 T2B

5 HSPU (4 Wall Climbs)

Day 67

A. Squat

High Hang Power Snatch + OHS (7 × 1+1) 

B. Squat

Front Squat + Back Squat (7 x 1+1)

C. Swim

- Spend 20-30 minutes in the pool for active recovery.

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 130

A.) Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 90 seconds
Weighted Chin-Ups x 4-6 reps @ 21X0
Rest 90 seconds

B.) Bench Press (5-3-1-3-3-2-8-8)

(Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%

C.) Two sets for max reps of:

4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups

Rest 4 minutes

Day 126

Session 1:

A.) Track Session

1.) Hurdle Hops (6 x 6)
2.) 300 yard Shuttle, 6×25 yards out and back
3.) 12 x 100m sprint, on the minute

Session 2:

B.) Overhead Squat 

- Work up to 2RM

C.) Alternating Front Rack Reverse Lunge (4 x 10) (5 each leg) 

- Bar must be taken from the ground

D.) Partners: 4 Rounds of,

Partner 1: Max Double Unders

Partner 2: 25 Abmat Sit-Ups (Pace)

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

Day 82

Strength

A.) Snatch Complex

Hip Snatch + 2 Hang Snatches + 2 Overhead Squats

- Work up to today's heavy set

B.) Squat

Front Squat 7 x 5, across

Conditioning

C.) For Time,

100-80-60-40-20 Double Unders

10-8-6-4-2 Alternating 1-arm Dumbbell Snatch (70/55)

D.) Row

6 sets of :40 on, :20 off for meters

Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*