Day 42

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

1 1/14 Front Squat (10-10-5-3-3-1-1)

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

C. Skill

Pause Overhead Squat (Light), working on positioning

D. MetCon (EMOM) x 10 minutes

Even: 15/12 Calorie Row

Odd: 10 DB Snatch (70/50)

D. Accessory Work

Accumulate 30  RDL + Bent row w/ full stop at top (empty barbell)

Day 30

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 (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

1. Bench Press: Work up to 3RM in 8 min

2. Pendlay Row: 5x8 AHAP

3. Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)

Day 6

A. Strength 

Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%

B. Accessory Work

Clean Grip RDL – build to heavy 5 rep for the day

C. MetCon 

"Death by Rower”

Complete the following for as long as possible:

- Complete 3 calories on the first minute

- Complete 6 calories on the second minute

- Complete 9 calories on the third minute

- Complete 11 calories on the fourth minute

- Complete 13 calories on the fifth minute

- Complete 14 calories on the sixth minute

- Complete 15 calories on the seventh minute

Day 3

Warm-Up:

Fish Game on Rower x 2 sets

A. Strength (Every 90 seconds until today's MAX)

1 Snatch

B. Test (Time)

20 Squat Snatch @ 77% of "A"

C. Superset

Four sets of,

Romanian Deadlift x 5; 2020, rest 30 sec

Dumbbell Strict Press x 8; 21x1, rest 60 sec

D. EMOM x 20 Minutes

Odd: 12/10 Burpees

Even: Row 150m

Day 2

A. Run 

3 x 400m Run @ 85-90% (rest 3 min after each) 

B. EMOM x 10 Minutes 

Odd: Weighted Mixed Grip Pull-up x 5, climbing 

Even: Hollow Body Rock x 15 rocks; for quality 

C. Superset 

Five sets of,

Ring Dips x 5 reps, weighted, working up in weight 

Romanian Deadlift x 5 reps; 2020 tempo, working up in weight (use straps)

D. MetCon (AMRAP) x 12 Minutes 

200m Run 

15 C2B Pull Ups 

9 Power Clean (115/75) 

Rest 1 minute between efforts

Day 107

A. Pulls

Work up to a heavy 2 rep Deadlift

B. Accessory Work

4×8 Romanian Deadlift

C. 100 Rep Benchmark

100 1-arm DB Snatch, 70/50 

alternate arms every rep

Day 102

A. Strength

Work up to a heavy 2-rep Rack Pull 

– Set up a bar at knee height and deadlift it twice.

B. Accessory Work

4 × 8 Romanian Deadlifts

C. MetCon (Time)

1000m row Buy In: 

50 Burpees 

40 Sit-ups 

30 Box Jumps (24/20) 

20 Toes 2 Bar 

10 Pull-ups 

Day 64

A. Warm-Up (2 rounds) 

10 Banded Lateral Walks (each direction) 

10 Banded Hip Extensions
10 Banded Squat 

10 Banded Good Morning
10 Hawaiian Squats per sideHollow Body Hold/Rocks x 45-60 seconds 

B. Strength 

Deadlift – Heavy Single 

C. Accessory Work 

EMOM x 12 minutes (4 sets)

Min 1: 8 Romanian Deadlifts – you choose the weight
Min 2: 40s Plank Hold on elbows
Min 3: 40 Double Unders (or 30s of attempts) 

D. Accessory Work 

4 x 12 KB Front Rack Alt. Reverse Lunges (6/leg)

– you choose the weight

Day 55

A. Max Effort Movement

Work up to a heavy 2 rep Deadlift

B. Acccessory Movement

4×8 Romanian Deadlift

C. Single Leg Movement

3 x 8 Front Rack Reverse Lunges (Each leg)

D. Core

4 x 12 Barbell Rollouts

Day 31

A. Warm-up 

3 sets jumping jacks x 10 

3 sets pogo jumps x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

1 set of fire hydrants x 8

1 set of forward hip circles x 8

B. Squat

Back Squat - work up to a Heavy Single

C. Squat 

Front Squats (3 x 10), across.

D. Pulls 

Romanian Deadlifts (3 x 8-12), across.

E. MetCon (Not for Time) 

4 rounds of:

30s Side Plank (Each Side)

15 Weighted Abmat Sit ups 70/50 – anchored feet

12 Strict Toes to Bar – no swing, no kip, control the negative.

F. Recovery Row

7 min easy Row

Day 74

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8-10 

B. Squat

Back Squat (3-3-3-3-1-1) 

60%, 70%, 80%, 85%, 90%, 90%

C. Unilateral Work 

Front Rack Reverse Lunges (3 x 10) 5/each leg 

D. Posterior Chain

Romanian Deadlift (3 x 8-12) 

E. 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. 

Repeat 10 times. 

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

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 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 116

A.) Jerk Complex

Push Jerk + Split Jerk

B.) Strength

Front Rack Step Up (Based off FS Max) 4 x 4 @ 50% 

(box @ parallel leg height) demo

C.) Pull 

Romanian Deadlift (4 × 8-12)

D.) 5 Rounds for time:

16 ABmat Sit-ups
8 DB Thrusters (35/25)

16 DB Walking Lunges (35/25) 

Off Season: Day 80

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

10 Russian KB Swings (70/53)

B.) Five sets of: 

Full + Quarter Front Squat x 2 reps (Rest 2 minutes)

Build over the course of the five sets.

C.) Four sets of:

Romanian Deadlifts x 8 reps, across

Rest as needed.

D.) Every 3 minutes, for 9 minutes (3 sets):

20 Walking Lunges with DBs (70/55) in each hand
20 Abmat Sit-Ups

E.) Row

Row for 8 minutes at recovery pace

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 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 

Drip Sweat

A.) Warm-Up: 2 Rounds of,

250m Row

15 Russian Swings (70/53)

5 Bench Squat Jump

B.) Front Squat (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs x 3+

- 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 3+, 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.) EMOM for 12 Minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.) Four Sets of,

Romanian Deadlift x 8 @ Final Clean weight from Part (B)

D.) Metcon (Time): 3 Rounds for time,

5 Push Press (115/75) 

10 OH Lunges (115/75) 

15 Back Squats (115/75) 

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

I must break you

Warm-Up: 2 rounds, not for time of:

200m Row
15 AbMat
15 Hip Extensions
10 Strict Pull-ups
10 Push-Ups
10 Reverse Lunge with Reach
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Band Pull Aparts

A.) Front Squat (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-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 Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-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.

B.) Superset: Three sets of,

DB Step Up (Single Side Loaded) x 8 (each) *rest 30s*

Romanian Deadlift x 10 *rest 60s*

- I highly encourage using straps for the Romanian Deadlifts

C.) Superset: Three sets of,

Bulgarian Split Squat x 8 (each) *rest 30s*

Cable Wood Chopper x 10 (each) *rest 60s*

D.) Conditioning:

Treadmill Hill Sprints 8 x 30s 

- Rest 60 seconds between sprints

- Rest is to be performed at a walking pace, and start increasing speed 15s before your sprint starts