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 77

A. Squat

Heavy 10 rep Back Squat

B. Row 

20 Rounds of,

250m Row

Rest 30s between efforts. Stay consistent.

C. "Annie"

50-40-30-20-10

Double Unders
AbMats

Day 44

A. Squat

Back Squat - (1RM)

B. "Annie"

50-40-30-20-10

Double Unders
AbMat Sit-Ups

C.) Vanity Work

Superset: 5 Sets of,

EZ Bar Curls x 12
EZ Bar 3/4 Close Grip Press x 12

Day 7

A.) Warm-Up: 3 Rounds, not for time of:

Double Unders x 40-50

Russian KB Swing x 12

Plank x 30s

B.) Squat

Front Squat (4x2,4x3) @ 80%

C.) MetCon (Burner): 3 rounds of,

300m Row 

10 Burpees 

10 Thrusters (75/55) 

Rest 5 minutes

D.) MetCon (Time)

"Annie"

50-40-30-20-10 

Double Unders 

AbMat Sit-Ups

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 98

A.) Bounding

5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

B.) Strength

1.) 3-rep Heavy Deadlift

2.) 4 × 8 Bulgarian Split Squats (Holding DB at sides)

3.) 50 Hip Extensions

C.) Conditioning: For time, 

Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

** Compare to May 29, 2014 **

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