Day 15

A. Warm-Up

3 min bike

100 walking lunges

15 Back 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. MetCon (AMRAP) x 10 minutes

Climb the Ladder for 10 Minutes:

3 Calorie Row, 3 Hand-Release Push-ups

6 Calorie Row, 6 Hand-Release Push-ups

9 Calorie Row, 9 Hand-Release Push-ups

Continue pattern until the 10 minute mark.

Day 77

A. Sprints 

a. 10 x 20 yard sprints (15 seconds rest)

b. 10 x 40 yard sprints (30 seconds rest)

c. 6 x 70 yard sprints (40 seconds rest)

Rest 5 minutes

B. MetCon (Time)

10 Rounds of, 

100 yard shuttle

10 Ring Dips (sub 12 Hand Release Push-ups)

Day 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 53

A. Warm-up

Row 6 x 500m, 1 minute rest between efforts

B. Strength

Strict Press - 5RM

C. MetCon (AMRAP) x 10 Minutes

10 Push Press (95/65)

10 Hand Release Push Ups

10 Wall Balls (20/14)

D. Core

Accumulate 100 Hollow Rocks

Day 48

A. Bench

Bench Press - 6RM

B. Horizontal Pulls

10-1 (each arm)

DB Single Arm Row

C. Accessory Work

3 Giant Sets of:

25 Hand Release Push ups

20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight

Move with purpose from movement to movement. Rest 2-3 mins between sets.

Day 26

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

Bench Press × 10 @ 60% 

B. EMOM x 20 Minutes:

Even: 5 Back Squats (225/135)
Odd: 10 Stationary Dips

C. MetCon (Time):

160-120-80 Double Unders

80-60-40 Air Squats

40-30-20 Hand Release Push-Ups

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)

Day 8

A.) Bench

Bench Press (4x2,4x3) @ 80%

B.) MetCon (AMRAP) x 12 minutes,

10 DB Bench Press (60/40)
30 Double Unders

C.) Accessory Work

10-1
Strict Ring Dips
Ring Rows (Feet on box)

D.) Tabata

Hand Release Push-Ups

Off Season: Day 16

A.) Three sets not for time of:

Handstand Push-Ups x 8-12 reps (sub 3-4 wall climbs)
Alternating Pistols x 6-8 reps each leg
Toes 2 Bar x 10-12 reps

B.) Jerk 

In 15-20 minutes, build to a heavy Jerk. 

– with 5 of the attempts within 75-90% of your 1-RM.

C.) “Fore”

Max Reps in:

4 minutes of Clean and Jerks (135/95)
4 minutes of Rowing for Calories
4 minutes of Burpees 

D.) For Time:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD

Mr. and Mrs. Smith

Strength: (For time)

A.) 4x15 unbroken Deadlifts, 225/155 - must be touch and go.
rest 2 minutes
B.) 3x5 unbroken Bench Press, 225/135 - Scale as needed, should be heavy.
rest 2 minutes
C.) 3x10 unbroken Front Squats, 185/115 - taken from a rack.
rest 2 minutes
D.) 2x5 unbroken Jerks, 185/115 - taken from a rack.
rest 2 minutes
E.) 1x5 unbroken OHS, 185/115 - taken from a rack.

This entire session is for time, but don't allow yourself to work with bad mechanics - be smart and take the time you need to get the reps and drill in good movement. You must break after the prescribed reps and if you can't get a set unbroken you must redo that set.

MetCon (For Time)

160-120-80 Double Unders
80-60-40 Air Squats
40-30-20 HR Push ups

Huge Congrats goes out to Charles and Jess, the new Mr. and Mrs. Smith!

Active Shoulders.

Warm-Up: 

Wil Fleming's 3 Phase Olympic Lifting Warm-Up

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Strength: Work to today's (1RM) Snatch. 

Then, drop 30 lbs (or so) off your last make, for 3 sets of 2.

Strength: Work to today's (1RM) Clean & Jerk.

Then, drop 30 lbs (or so) off last make for 3 sets of 2.

MetCon: EMOM 10 minutes:

Top of the minute: 7 hand-release push-ups (feet on 45 lbs plate)
Every :30 mark: 5 chin-ups, short iso-hold at the top position