Day 9 (Squat Every Day) Conditioning Day

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 

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 Superset 

Five sets of, 

Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5 

Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5 

D. MetCon (AMRAP) x 10 Minutes 

MetCon (AMRAP) 

7 Deadlifts (225/155)
14 Push ups

Day 133

A. Strength

Bench press - Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B. Accessory Work

Ring Dips - 2 x MAX reps (rest 3 minutes between efforts)

C. Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring Rows

14 Med Ball Sit ups (20/14)
21 Med Ball Cleans (20/14)

*Rings Rows are set to where the top of the Ring sits at Hip height. Feet are placed 20 inches off of the ground where body is Parallel to floor with arms locked out. *

Day 24

MetCon (With a running clock)

A. At 0:00

AMRAP 5:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 AbMat

10 Hand Release Push ups
10 Power Snatches (70/50)

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Notice: This is a PRESSING issue.

Mobility: (Click Here)

Wall Slides 3 x 10

Band Pull-Apart 3 x 10 

-Really focus on these, don't just go through the motions!

Strength: Shoulder Press 3 x 5 (Wendler Week 1)

(Rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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 shoulder press is 135#, your percentages will be based off of 90% of 135# (120#).

-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.

Strength: EMOM for 10 minutes,

Odd: 3 Push Press (65-70% of your 1RM)

Even: 8 Wall Balls (20/14) to target 2' higher than normal (12'/10')

Strength: EMOM for 16 Minutes,

Odd: 5 Strict Pull-ups

Even: 10 Ring Dips

Midline (Partner): AMRAP in 8 minutes of,

Partner 1: 10 GHD

Partner 2: Plank Hold