Off Season: Day 53

A.)  3 rounds of “Lynne”

A: Bodyweight Bench Press, Max Reps

B: Max Pull-ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.

Move directly from movement A to movement B.  Rest as needed after movement B.

B.)  Overhead Strength

A: 3×8 Strict Press, across
B: 3×5 Push Press, across

C.) Four sets of, 

Band Pull-aparts x 12 - demo vid.

D.) Four sets of,   

Dumbbell Shrugs x 8-10 (Shrug up and back, not up and forward.)

Off Season: Day 50

A.) Strength

1.) Bench Press (5RM)

2.) Bench Press 3 x 2 with (5RM)

B.) Gymnastics 

6 x Max Rep Strict Chin-Ups 

(rest 1 minute between sets)

C.) 3 Rounds of, (Giant set)

1-arm DB Bent Over Row ×10 each arm (across)

Banded Triceps Push-down x 20

Band Pull Aparts x 15

No rest between movements, rest as needed between sets.

D.) Core:

20 Strict T2B

20 MB Slams

Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*

Off Season: Day 42

A.) B/N Split Press – 5 x 5 across (Rest 90 Sec)

* Notes: B/N Stands for behind the neck. For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead.

B.) Front Squat (3-3-2-1-1-3-5)

Rest as needed between sets

70% x 3
80% x 3
85% x 2
90% x 1
95% x 1
85% x 3
80% x 5

C.) Bench Press (4-3-2-1-Max) 

Rest as needed between sets. 

80% x 4 

85% x 3 

90% x 2 

95% x 1 

85% x MAX 

D.) AMRAP in 12 min:

50 Double Unders

25 Air Squats
10 Alt. DB Snatch (70/55)

Off Season: Day 39

Westside for Skinny Bastards, Part III

Max-Effort Upper Body

"Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed – you’ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that’s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches. We don’t do this all the time, but it’s a new “twist” in our templates that wasn’t covered in previous articles." 

- Joe Defranco

A.) Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:

• Thick bar or regular barbell bench press
• Barbell floor press
• Rack lockouts / Suspended chain lockouts
• Incline barbell bench press (regular grip or close grip)
• Close-grip bench press (index finger on smooth part of bar)
• Weighted chin-ups
• Board presses or foam presses
• Chain bench press (*recommended for not-so-skinny bastards)
• Band bench press (*recommended for not-so-skinny bastards)
• Reverse band bench press (*recommended for not-so-skinny bastards)

B.) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. 

(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

• Flat DB bench press (palms in or out)
• Incline DB bench press (palms in or out)
• DB floor press (palms in)
• Barbell push-ups (wearing weighted vest)
• Blast strap push-ups (wearing weighted vest)
• “Criss-cross” chain push-ups
• “Triceps death”
• Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)

C.) Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.

Group 1

• DB rows
• Barbell rows
• Seated cable rows (various bars)
• T-bar rows
• Chest supported rows

Group 2

• Rear delt flyes
• Scarecrows
• Face pulls
• Seated DB “power cleans”
• Band pull-aparts

D.) Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:

• DB shrugs
• Barbell shrugs
• Safety squat bar shrugs
• Behind the back barbell shrugs

E.) Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:

• Barbell curls (regular or thick bar)
• DB curls (standing)
• Seated Incline DB curls
• Hammer curls
• Zottmann curls
• Iso-hold DB curls

Here's what we did:

A.) Thick Bar Bench Press (Fat Gripz)

- Work up to 5RM

B.) Single Arm Alternating DB Bench Press (4 x 10)

C1.) DB One-Arm Row 4 x 10

C2.) TRX Scarecrow 4 x 12

D1.) Strict Stationary Dips 4 x 10

D2.) Barbell Curls 4 x 10

Off Season: Day 37

A.) EMOM for 10 Minutes:

1 Clean @ 90%

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

5 Hang Power Cleans (155/105)

C.) Bench Press @ 30X0

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

D.) Five Rounds for time of,

200m Run

40 Double Unders

10 KB Swings (70/53)

Off Season: Day 34

Strength:

A.) Three sets of:

Split Jerk x 2 @ 85% (rest 90 sec)

B.) EMOM until failure:

Complete 1 Jerk adding weight each set starting at 85%

C.) Six sets of:

Back Squat x 5 @ 85% (rest 2-3 min)

Skill:

A.) Five Sets of:

Bench Press x 1, RAMP in weight to heavy single (NOT 1RM)

- Rest 60 sec

One Arm DB Row×6 (each arm) 

- Rest 60 sec

Conditioning:

5 Rounds for time:

200m Run
40 Double unders
10 KBS (70/53)

Off Season: Day 31

A) Three sets of: 

3 Power Jerk + 3 Jerk Grip OHS @ 60% (1RM Power Jerk)

B) Four sets of:

Split Jerk From Rack (3-3-3-2) 

60% x 3

70% x 3

80% x 3

85-90% x 2

C) Four sets of:

3 Jerk Drives @ 100% (1RM Split Jerk)

D) Five sets of:

Bench Press ×5 @ 80%

E) Three sets of:

Strict Chin-up: 3 x MAX reps

Off Season: Day 27

Article: How to Brace and Breathe Properly for Weightlifting

Mobility: Hips

A.) Back Squat (5 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10
70% x 10
70% x 10
70% x 10 

B.) Power Clean + Push Press (4 x 5) (Rest as needed)

60% x 5 

70% x 5 

70% x 5 

70% x 5 

C.) Clean Pull (3 x 5) (Rest as needed)

80% x 5 

80% x 5 

80% x 5 

D.) Bench Press (4 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10 

70% x 10 

70% x 10 

E.) Giant Set:

A.) Pistol squats (modify height if necessary) 3 x 5 per leg

B.) GHD Hip Extension 3 x 15

C.) Barbell Rollouts 3 x 10

Off Season: Day 19

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch Technique from the High Hang

Use no more than 75% of 1 RM while working this technique. Focus on hitting the hip and landing in a solid position. Stick that position for a second before standing up. No set # of reps, just get some good work in.

C.) Bench Press @ 30X0 (Rest exactly 2 minutes between sets.) 

Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

C.) Three sets of: 

Handstand Pushup x 8-10 reps

Rest 30 seconds

DB One Arm Row x 10-12 reps
Rest 60 seconds

D.) Five Rounds (Quality)

20 Ring Dips 

20 GHD Sit-Ups

Off Season: Day 9 (Testing Week Begins)

A.) For Max Reps:

3 Minutes of Double-Unders

B.) In eight sets or fewer, build to a 1-RM Bench Press

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

Rest 60-100 seconds between sets 1-4, 

Rest 3-4 minutes between attempts over 85%.

C.) Eight sets for max meters of:

30 seconds max effort row sprint

Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

This is a testing week. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor. Be patient and you will understand why we test and adjust fire appropriately.

Off Season: Day 8

A.) Clean Complex: 

work up to a heavy set of: Squat Clean + Front Squat + Jerk

B.)  4 Rounds for time:

Max Rep Bench Press, bodyweight
20 Calorie Airdyne (Sub row)

C.) Eight sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Push Press (95/65)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

D.) 5 Rounds (Quality)

15 GHD Sit-ups
Rest 1 minute between sets

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

Leap of Faith

A.) Three sets of:

Triple Threat x 8

Handstand Hold x 30s

Double Unders x 50

B.) Bench Press (3RM)

*Note work up sets*

C.) Drop 20% of (3RM) and do (1) set of MAX reps

D.) MetCon: (Time)

1000m row

30 Shoulder to Overhead (115/75)
900m
27 STOH
800m
24 STOH
700m
21 STOH
600m
18 STOH
500m
15 STOH
400m
12 STOH
300m
9 STOH
200m
6 STOH
100m
3 STOH

Be Relentless

 

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM for 10 Minutes: 3 Power Snatch @ 75%

- Practice efficiency

- Touch & Go

B.) Bench Press 8 x 2 (85%)

- Rest 90s between sets

C.) MetCon: 5 Rounds for time, 

20 Push Press (95/65)

20 Box Jumps (24/20)
20 GHD’s

Flexting

A.) Warm-Up:

Row 1 minute on/ 1 minute off for 10 minutes.

B.) Bench Press (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. All sets should feel explosive. No grinding.

C.) Deadlift (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. Practice touch & go technique. All sets should feel explosive. No grinding.

D.) Test (For time):

100 Push-ups

Chest to deck, full elbow extension. Don't sacrifice form for time, you're only cheating yourself.

E.) Vanity work:

Throw in come curls, triceps, whatever you want to do to get blood flow to the muscles and get a pump.

Be Committed.

Warm-Up: 3 Rounds of:

Explosive Push-up x 5

Elbow Plank T- Rotation x 5 (each)

Band Pull Apart x 10

A.) Bench Press (5-3-1) Wendler Week 3, Cycle 2

Training Max (TM)	75% + 5lbs	85% + 5lbs	95% + 5lbs
Chad (255)	195 x 5	225 x 3	250 x 1+ ( 5 )
Mike (165)	130 x 5	145 x 3	160 x 1+ ( 5 )

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs 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 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 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.) Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	16 Shoulder to OH	20 GHD

Rest exactly 3 minutes, and then . . .

C.) Complete as many rounds and reps as possible in 6 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	12 KB Swings	15 Shoulder to OH

Rest exactly 3 minutes, and then . . .

D.)Complete for time:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	10:51 Rx	13:40 KBS (53) S2OH(80)