Day 38

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

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

B. Strength

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 

Split Jerk - Heavy Single

D. Skill

50 Strict Pull-Ups*

Every time you drop off the bar, *3 Strict HSPU before you return.

Day 18

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

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

Push Press + Split Jerk (1-1-1-1-1-1)

D. Accessory Work

Three sets of,

15 DB Floor Press

15 Toes 2 Bar

Day 20

A. Strength

EMOM x 15 Minutes

Minute 0-5: 3 Strict Press

Minute 6-10: 2 Push Press

Minute 11-15: 1 Split Jerk

B. MetCon (Time)

Complete 7 rounds for time (courtesy CF main site):

7 Power Clean (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

Day 14

A. Strength

EMOM 15 minutes,

1 Rep Split Jerk

B. MetCon (Time)

For time,

50 Cal Row

-into-

3 Rounds of,

25 Shoulder to Overhead (95/65)

25 Pull Ups

*20 Min Cap*

Day 12

Strength 

(Week 2)

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

MetCon (Time)

Compete 15-12-9 reps for time of:

Clean and Jerk (135/95)
Pull-ups

Core

3 rounds

15 Banded Good Mornings

20m Sled Push (AHAP)
Rest as needed

Day 10

Strength

A. Back Squat: 3-5 sets x 3 reps within 90% of 3RM on Monday

B. Split Jerk: 3-5 sets x 3 reps within 90% of 3RM on Monday

C. Bench Press: 3-5 sets x 3 reps within 90% of 3RM on Monday

Work Capacity

D. MetCon (AMRAP) x 10 minutes

10 Squat Cleans (95/65)
30 Double-Unders

Extra Work:

E. 25 Box Jumps @ 30-48″

These are not for time. Take your time working through them and resetting between reps. Change height of box as deemed fit/comfortable.

Day 8

Strength: 

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

D. MetCon (Time)

Complete 3 rounds for time of,

30 Snatch (75/55)

20 GHD Sit-up (sub 40 Ambat)

10 Strict HSPU (Sub 20 HRPU)

Day 122

A. Strength

EMOM x 15 minutes,

1 Split Jerk

B. MetCon (Time)

15 rounds of,

5 Hang Cleans (95/65)

3 Front Squats (95/65)

1 Strict Shoulder Press (95/65)

Day 103

A. Hang Power Clean + Split Jerk

- Work up to a "Heavy" single

B. Clean Complex (4 x 1)

Clean Pull + Power Clean + Front Squat + Push Press + Split Jerk

C. Front Squat

- Work up to today's 'Heavy" single

D. Front Squat/Back Squat Complex (7+13)

- Take 70-75% of "C" and complete 7 Front Squats immediately into 13 Back Squats. 

Day 89

A. Strength

8 x 1 Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Accessory Work

3x10 Strict Overhead Press @ 65%

Rest 2 minutes between sets.

C. MetCon (Time)

EMOM x 12 minutes,

ODD: 10 Alternating DB Snatch (70/45)

EVEN: 12 Wall Balls (20/14)

D. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

15/12 Calorie Row
15/12 Ring Dips

Day 76

A. Strength 

Push Press + Split Jerk (8 x 1)

Build up in weight.

B. MetCon (AMRAP) x 20 Minutes 

“Jack” 

Complete as many rounds as possible in 20 minutes of: 

10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

Day 10

A. Split Jerk: 7 x 2

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

B. EMOM x 16 Min,

ODD: 2 Rep Deadlift
Even: 1-5 HSPU (Sub L-Seated DB Press)

C. MetCon (Time)

21-15-9

Deadlift (225/155)
Ring Dips

Day 100

A. Jerk Complex

8 Sets of,

Push Press + Push Jerk + Split Jerk 

B. EMOM x 10 Minutes

3 Front Squats @ BW**

** NO OLY SHOES **

C. MetCon (EMOM)

EMOM x 20 Minutes

Odd: 10 Push Press (95/65)
Even: 10 KB Swings (70/53)

Day 92

A. Track Session

Every (2) Minutes on the minute x 12 minutes:

200m Run

B. Strength

Split Jerk (5-5-3-3-3-1-1-1-1-1)

C. MetCon (Time)

5 Rounds for time of,

12 Burpees
12 DB Push Jerk (45/30)

Day 175

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

Split Jerk (3-3-2-2-2-2-1-1-1-1)

60% 

60% 

70% 

70% 

80% 

80% 

85% 

85% 

90% 

90% 

B.) Every 2 minutes, for 10 minutes (5 sets) of: 

Deadlift (8-6-4-2-2)

50% 

60% 

70% 

80% 

90% 

C.) For Time: 

Row 2000 Meters
Bench Press x 40 reps (males = bodyweight, ladies – 70% of BW)

Day 159

A.) Three sets of: 

Jerk Balance x 3 reps

Immediately followed by…

A2.) Every 2 minutes, for 10 minutes (5 sets) of: 

Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.) Every 2 minutes, for 8 minutes (4 sets) of: 

Deadlift (8-6-4-2)

50% x 8 

60% x 6

70% x 4

80% x 2

C.) Every minute on the minute x 14 minutes:

Odd: 5 Deadlifts @ 65% + 15 Air Squats + AMRAP Double Unders
Even: Rest

D.) MetCon (Time): 

100 Calorie Row

75 Pull-Ups

50 Burpees over the Erg

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 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 123

A.) Push Press + Split Jerk  (8 x 1+1)

- Build over the course of the 8 sets.

B.) Stationary Dips 2 x MAX reps

- Rest 3 Minutes between efforts

C.) Superset: 5 Sets of, 

DB One Arm Row x 6-8

- Rest 30s

BPA x 12

- Rest 30s

D.) Gymnastics

Butterfly Pull-Ups (5 x 20)

- If you don't have these consistently, work on technique

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)