Day 27

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 Back 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. MetCon (Time)

Five rounds for time of,

10 Front Squats (115/75)

10 S2OH (115/75)

Day 17

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 Back 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

Three sets of,

10 Weighted Hip Extensions

50 Walking Lunges

30 Weighted Sit-ups

D. Giant Set

Three sets of,

12 Seated Row

10 Strict Chin-ups

15 Single Arm DB Row

Day 11

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

Pause Back Squat (10-10-5-3-3-3-3)

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

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows

10 Strict Pull-ups

15 DB Single Arm Rows

Day 7 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

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 Back Squat (10-10-5-3-3-3-3)

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Row

10 Strict Pull-ups

15 DB Single Arm Rows

Day 3 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

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 Back Squat (10-10-5-3-3-3-3-3)

C. Strength 

Push Press (15-12-10-8-6)

D. Giant Set

Three sets of,

Banded Good Morning x 15

Leg Curl x 15

Walking lunges 100 feet each direction (forward and backward)

E. Tri-Set

Three sets of,

DB or Barbell Shrugs x 12

Rear delt flys x 20 

Lateral Raise x 20

Day 28

A. Warm-Up

3 min bike
100m walking lunges
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 Back Squat (10-10-5-3-3-3-1) 

C. Strength 

Push Press (15-12-10-8-6)

D. Superset 

Three sets of,

Weighted Back Extension x 15 

Walking Lunge x 30m

E. Giant Set

Three sets of, 

Barbell Shrug x 12 

Rear Delt Fly x 20 

Lateral Raise x 20

Day 36

A. Deadlift

Deficit Deadlifts (Work up to a 3RM) 

– Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls.

B. Squat

Olympic Pause Squats (3 x 6) 

– Use high bar rack position and pause for 2 seconds in the hole of each squat

C. Accessory Work

Banded Good Morning 3 x 15

D. MetCon (Time)

Double “Annie”

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-ups

E. Recovery Row

7 mins of easy rowing

Day 30

A. Squat

1 Front Squat & 1 Pause Back Squat 

B. On the Minute x 15

Minute 1 - 7 Back Squats (255/135)

Minute 2 - 14 Push-ups

Minute 3 - 21 Abmat Sit-ups

C. 3 rounds, not for time

10 Barbell Rollouts

20 Cross Body Mountain Climbers (each side, 40 total)

30 Second Hollow Hold

D. For Quality,

50 Band Pull-Aparts

100 Banded Good Mornings 

50 Band Pull-Aparts

Day 9

A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups

Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)

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 104

A.) Bounding

5 x 5 Tuck Jumps (demo)

B.) Squat

High Bar Pause Back Squats (5 x 3) - Hold the bottom for 3 seconds.

C.) Squat

Front Squats (2 x 10)

D.) "Triple 3's"

For Time:

3,000m Row
300 Double Unders
3 mile Run

Off Season: Day 71

A.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. These can be done as sumo or traditional pulls.(Demo)

B.) Olympic Pause Squats 3 x 6

– Use high bar rack position and pause for 2 seconds in the hole of each squat. (Demo)

C.) Cable Pull Throughs 3 x 12

Sub any of the following (using same rep range):

- Swiss ball back bridge + leg curl (Demo)

- Glute-ham raises
- Romanian Deadlifts

- Russian KB Swings (heavy)

D.) Double DU “Annie”

For time:

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups 

E.) Recovery Row

7 mins of easy rowing

F.) Couch Stretch

Spend 3 minutes/side

Off Season: Day 47

A.) Agility:

Pro-Agility Shuttle: 6 sets of 5-10-5 yards

B.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. 

C.) Olympic Pause Squats: 7 x 2 ascending

– Use high bar rack position and pause for 3 seconds in the hole of each squat.

D.) MetCon: AMRAP x 15 minutes:

30 Wall Balls (20/14)

60m Double KB Farmers Carry (70/53)