New Weightlifting Cycle
New Weightlifting Cycle
Day 1
Movement Primer (Purpose is to get ready for the lifting, another form of warmup)
Instructions
No contact muscle snatch (empty bar or really light weight focusing on speed and
quality. This is just a warm-up section so no need to add a lot of weight)
7x2
● Drive the bar upwards with the legs rather than utilizing bar to body contact.
● These should be a smooth transition and turnover rather than a wide grip
clean and press.
Strength 1
Instructions
High Hang Power Snatch
5x3 @ 55-60%, Rest 2 minutes
● The chest is still high and upright and the barbell only drops about an inch as
you dip.
Strength 2
Instructions
High Hang Power Clean + Push Press
5x3+2 @ 55-60%, Rest 2 minutes
● The chest is still high and upright and the barbell only drops about an inch as
you dip.
Accessory Work
Instructions
3 times through
30 seconds walking plank
30 seconds hands down hollow rocks
30 seconds side plank (left)
30 seconds side plank (right)
Rest 2 minutes between
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 2
Movement Primer
Instructions
Double kettlebell Front squat
3x12
● Keep the torso upright, do not let your chest drop as you descend into the
squat
Strength 1
Instructions
Tempo Front Squat
3x6 @ Rated Perceived Exertion=6
Rest 60 seconds
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 3 seconds hold, 4 seconds up, 1 second rest.
● This should feel like you have 4-5 reps left in the tank.
Strength 2
Instructions
3 times through
4 Halting snatch deadlift @ RPE=8
10 Dumbbell bench press Tempo=3131, Rest 90 seconds
● Pause at below the knee, above the knee, and mid thigh.
Strength 3
Instructions
Back Squat
5x10 @ Rated Perceived Exertion = 7, Rest 2 minutes
● All reps should be good quality movement.
● This should feel like you have 3-4 reps left in the tank.
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
Day 3
Warm-Up
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Single arm dumbbell split jerk
4x3 per side
● The arm that is pressing the DB is the same leg that is moving backwards in
the split jerk
Strength 1
Instructions
Snatch Pull + Snatch
7x1+2 @ 60-63%, Rest 3 minutes
● The pull should look identical to how you would normally snatch. These are
quality reps
Strength 2
Instructions
Clean Pull + Clean + Jerk
7x1+2+1 @ 60-63%, Rest 3 minutes
● The pull should look identical to how you would normally clean.
● These are quality reps
Accessory Work
Instructions
3 times through
3-4 Dragon flags
20 Russian twist
Rest 90 seconds
● The outside hand must touch the ground on the Russian twist
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 4
Warm-Up
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Front foot elevated split squat
4x5 per side
● Hold two DBs in the suitcase position
Strength 1
Instructions
Tempo Back squat
3x6 @ RPE=6, Rest 60 seconds
Tempo=4341
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 3 seconds hold, 4 seconds up, 1 second rest.
● This should feel like you have 4-5 reps left in the tank.
Strength 2
Instructions
3 times through
10 Strict Press @ RPE=6
8 Supinated bent over row Tempo=3131, Rest 90 seconds
● Double under hand grip for the barbell row.
Strength 3
Instructions
Front Squat
5x5 @ Rated Perceived Exertion=7, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 3-4 reps left in the tank.
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
Day 5
Warm-Up
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Seated box jump 5x3
● Build height over each set
Strength 1
Instructions
Snatch Pull + No Hook Snatch + Snatch + Overhead Squat
Strength 2
Instructions
Clean Pull + No Hook Clean + Clean + Front Squat
Stamina
Instructions
14 Minutes of sustained work
200m jog
10 Bearhug sandbag squats
50ft Bear crawl
10 Sandbag step ups @ 20in (per side)
50ft Bear crawl
10 Sandbag floor press
● This should be done at a pace where you do not stop moving.
● Do not go full send on this workout
Day 6
REST Day
Day 7
Rest Day
Day 8
Warm-Up
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Hip muscle squat snatch
5x3
● Drive the bar upwards with the legs and the chest remains upright during the
dip and drive.
● There should be a smooth transition and turnover.
Strength 1
Instructions
Hang Power Snatch @ Mid Thigh + Power Snatch
5x2+1 @ 60-63%
Rest 2 minutes between
● The shoulders start over the bar and the hamstrings should feel loaded.
● The feet should land where you normally squat down.
Strength 2
Instructions
Hang Power Clean @ mid thigh + Power clean
5x2+1 @ 60-63%
Rest 2 minutes between sets
● The shoulders start over the bar and the hamstrings should feel loaded.
● The feet should land where you normally squat down.
Accessory Work
Instructions
3 times through
8 Hip Extension + Rotation (per side)
8-10 Modified Glute Hamstring Raise
Rest 2 minutes
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 9
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Suitcase Dumbbell Reverse Lunge
4x8 per side
● As you step backwards the front shin sould be vertical at the bottom of the
lunge.
● Drive through the front heel as you stand.
Strength 1
Instructions
Tempo Front Squat
4x5 @ Rated Perceived Exertion=7
Rest 60 seconds
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 2 seconds hold, 4 seconds up, 1 second rest.
● This should feel like you have 3-4 reps left in the tank.
Strength 2
Instructions
3 times through
4 Halting clean deadlift @ RPE=8
8 Dumbbell bench press Tempo=3131, Rest 90 seconds
● Pause at below the knee, above the knee, and mid thigh.
● Use heavier DBs over last week
Strength 3
Instructions
Back Squat
4x8 @ Rated Perceived Exertion= 7-8
Rest 2 minutes between sets
● All reps should be good quality movement.
● This should feel like you have 3 reps left in the tank.
● Rest 2 seconds between reps
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 10
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Tall Clean
4x3
● Pull yourself under the barbell and meet it low in the squat.
Strength 1
Instructions
Snatch pull + Snatch
7x1+2 @ 63-66%
Rest 3 minutes between rounds
● The pull should look identical to how you would normally snatch. These are
quality reps.
Strength 2
Instructions
Clean Pull + Clean + Jerk
7x1+2+1 @ 63-66%, Rest 3 minutes
● The pull should look identical to how you would normally clean.
● These are quality reps
Accessory Work
Instructions
3 Times Through
60 seconds Plank on forearms
10 Medicine ball sit ups
Rest 90 seconds
● Medicine ball touches the ground at both ends of the range of motion
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 11
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Kang squat
3x8 @ light weight
Strength 1
Instructions
Tempo Back squat
4x5 @ Rated Perceived Exertion=7, Rest 60 seconds
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 2 seconds hold, 4 seconds up, 1 second rest.
● This should feel like you have 3-4 reps left in the tank.
Strength 2
Instructions
3 times through
5 Strict Press @ RPE=8
8 Bent over row Tempo=3131, Rest 90 seconds
● Do not let your body bend backwards during the strict press.
● This is not a standing bench press
Strength 3
Instructions
Front Squat
4x5 @ Rated Perceived Exertion=7-8
Rest 3 minutes between sets
● All reps should be good quality movement.
● This should feel like you have 3 reps left in the tank.
● Rest 2 seconds between reps
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 12
REST
DAY 13
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Barbell Jump Squats
4x6-8
● Move smoothly and dynamically
Strength 1
Instructions
Snatch + Behind the Neck Snatch Push Press + Overhead squat
6x2+2+1
● Build over 6 sets without misses
Strength 2
Instructions
Clean + Front Squat + Power Jerk
6x2+1+2
● Build over 6 sets without misses
Stamina
Instructions
12 Minutes of sustained work
10 Push ups
15 Russian kettlebell swings
20 Air squats
15 Mountain climbers
10 Pull ups
● This should be done at a pace where you do not stop moving.
● Do not go full send on this workout
Day 14
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Single Arm Dumbbell Overhead Squat
4x4 (per side)
● The support arm should stay in line with the ear as you squat down.
● If it starts to track forward make adjustments, if your mobility hinders you from
fixing the problem squat as low as form allows.
Strength 1
Instructions
Hang Power Snatch @ above the knee + Power Snatch
5x1+2 @ 63-66%
Rest 2 minutes between sets
● The shoulders start over the bar and the hamstrings should feel loaded.
● The bar starts about 1 inch above the knee.
● The feet should land where you normally squat down.
Strength 2
Instructions
Hang Power Clean @ mid thigh + Power Clean
5x1+2 @ 63-66%
Rest 2 minutes between sets
● The shoulders start over the bar and the hamstrings should feel loaded.
● The bar starts about 1 inch above the knee.
● The feet should land where you normally squat down.
Accessory Work
Instructions
4 Times Through
12 Supine knee tucks
8 Around the world ball slam (per side),
Rest 2 minutes
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 15
Warm-Up
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Goblet squat
4x8
● Keep the chest upright and use a 53 or 35lbs kettlebell
Strength 1
Instructions
Tempo Front Squat
4x3 @ Rated Perceived Exertion=8
Rest 3 minutes between sets
● Keep the torso upright and ribcage tucked.
● Tempo is 3 seconds down, 3 seconds hold, 3 seconds up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
Strength 2
Instructions
3 Times Through
4 Snatch deadlift with 5 seconds descent @ Rated Perceived Exertion=8
10 Incline dumbbell bench press Tempo=4242,
Rest 90 seconds between sets
● As you descend the barbell, it should follow the same bar path as it would be
on it's way up.
● Feel the weight in the mid-foot throughout the movement.
Strength 3
Instructions
Back Squat
5x5 @ Rated Perceived Exertion= 8
Rest 2 minutes between sets
● All reps should be good quality movement.
● This should feel like you have 2-3 reps left in the tank.
● Rest 2 seconds between reps
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
Day 16
Warm-Up
Instructions
2 times through
8 90/90 Breathing with Band Pull Through
8 Banded Pull Down
8 Banded 90/90
6 Cossack Squat (per side)
5 Landmine Thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Tall snatch
4x3
● Pull yourself under the barbell and meet it low in the squat.
Strength 1
Instructions
Snatch Pull + Snatch
7x2+1 @ 70%
Rest 3 minutes between sets
● The pull should look identical to how you would normally snatch.
● These are quality reps
Strength 2
Instructions
Clean Pull + Clean + Jerk
7x2+1+1 @ 70%
Rest 3 minutes between sets
● The pull should look identical to how you would normally clean.
● These are quality reps
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 17
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Kettlebell Front Rack Split Squat
3x5 (per side)
● Hold two KBs in the front rack position and complete split squats, the feet
should be about hip width apart with the hips square.
Strength 1
Instructions
Tempo Back Squat
4x3 @ Rated Perceived Exertion=8, Rest 60 seconds
Tempo=3331
● Keep the torso upright and ribcage tucked.
● Tempo is 3 seconds down, 3 seconds hold, 3 seconds up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
Strength 2
Instructions
4 times through
3 Strict Press @ RPE=9
6 Bent Over Row, Rest 90 seconds
● Do not let your body bend backwards during the strict press.
● This is not a standing bench press.
● It should feel like you have maybe 1 rep left in the tank
Strength 3
Instructions
Front Squat
4x5 @ Rated Perceived Exertion=8, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 2-3 reps left in the tank.
● Rest 2 seconds between reps.
● This is heavier than last week.
Recovery Protocol
Instructions
● 10 min cool down on the Assault Bike or rower
Day 18
REST
Day 19
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with Band Pull Through
8 Quadruped T-Spine Rotation (per side)
8 Banded Pull Down
5 Banded ATYT
6 Supine Knee Hug (per side)
30 seconds Lat Smash (per side)
Then...
3 times through with an empty barbell
3 Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Snatch Above the Knee
3 Snatch from Mid-Shin
Movement Primer
Instructions
Tall Jerk
6x3 @ light work
● Work on consistent foot work and speed under the barbell
Strength 1
Instructions
Snatch Deadlift + Floating Snatch + Snatch
6x2+1+2
● Build over 6 sets without misses
● The plates will hover just over the ground as you bring the barbell down for the
floating snatch
Strength 2
Instructions
Clean Deadlift + Floating Clean + Clean + Jerk
6x2+1+1+2
● Build over 6 sets without misses
● The plates will hover just over the ground as you bring the barbell down for the
floating clean
Stamina
Instructions
5 Rounds
10 Sand bag behind the neck squat
100m Sand bag behind run
1 minute rest
● Get out in the sun if you can!
Day 20
REST
Day 21
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Bounding Jumps
5-6x4
● Set up 4 hurdles and jump over each obstacle, these should be separated at a
distance that you can jump into the next one.
Strength 1
Instructions
Power snatch
4x3 @ 50-55%
Rest 2 minutes between sets
● Focus on good movement and speed.
● This is a deload week so feel good and move well.
Strength 2
Instructions
Power clean
4x3 @ 50-55%
Rest 2 minutes between sets
● Focus on good movement and speed.
● This is a deload week so feel good and move well.
Accessory Work
Instructions
3 times through
30 seconds Flutter kick
30 seconds 6 Inch Hold
30 seconds Starfish Side Plank (left)
30 seconds Starfish Side Plank (right)
Rest 2 minutes
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 21
Warm-Up / Movement Prep
Instructions
2 Sets
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then
3 Sets
8 Tempo goblet squat @ 43X1 tempo
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Banded Glute Bridge - 4x15
● Use a resistance band or slingshot above the knee joint.
● Drive through the heels as you bridge up, keep the toes off the ground.
Strength 1
Instructions
Tempo Front squat- 6x3 @ Rated Perceived Exertion=5-6
Rest 3 minutes between sets
● Tempo is 3 seconds down, 1 seconds hold, 3 seconds up, 1 second rest.
● This should feel fast and easy.
Strength 2
Instructions
4 Sets
3 Snatch high pull @ RPE=7
10 Bench press @ fast pace
Rest 90 seconds
● The speed for the snatch pull should be fast from above the knee, extend
through the knees and ankles and aggressively pull up and back on the
barbell.
● The bench press should move in a straight line and at a fast smooth pace.
Strength 3
Instructions
Back Squat - 5x5 @ Rated Perceived Exertion= 8
Rest 2 minutes between sets
● All reps should be good quality movement.
● This should feel like you have 2-3 reps left in the tank.
● Rest 2 seconds between reps
Recovery Protocol
Instructions
● 10 min cool down on the Assault Bike or rower
Day 22
Movement Primer
Instructions
Snatch press in the hole (Sots press) - 4x5
● Use a light weight. Find a progression or variant that you can complete all 5
reps at.
Strength 1
Instructions
Snatch pull + Snatch - 7x2+1 @ 55%
Rest 3 minutes between sets
● The pull should look identical to how you would normally snatch. These are
quality reps
Strength 2
Instructions
Clean Pull + Clean - 7x2+1 @ 55%
Rest 3 minutes between sets
● The pull should look identical to how you would normally clean. These are
quality reps
Accessory Work
Instructions
3 Sets
8 Landmine Russian twist (per side)
20 seconds Skater jumps
Rest 90 seconds
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 23
Warm-Up / Movement Prep
Instructions
2 Sets
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then
3 Sets
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Barbell Overhead Walking Lunge - 3x5 (per side)
● The torso and chest stays upright as you lunge through.
Strength 1
Instructions
Tempo Back Squat - 4x3 @ Rated Perceived Exertion=5-6
Rest 60 seconds
● Tempo is 3 seconds down, 1 seconds hold, 3 seconds up, 1 second rest.
● This should feel fast and easy.
Strength 2
Instructions
3 Sets
6 Strict Press @ Rated Perceived Exertion=6
6 Ring row
Rest 90 seconds between sets
● Keep the midline tight and ribcage tucked during the strict press.
● The shoulders, hips, and heels should be in line during the ring rows.
Strength 3
Instructions
Front Squat - 4x5 @ Rated Perceived Exertion=8
Rest 3 minutes
● All reps should be good quality movement. This should feel like you have 2-3
reps left in the tank.
● Rest 2 seconds between reps.
● This is heavier than last week.
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 24
REST
Day 25
Warm-Up / Movement Prep
Instructions
2 Sets
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Banded Power Jumps - 6x3
● Drive upward with the arms, land with bent knees
Strength 1
Instructions
Power snatch
Build to a heavy single over 6 sets
● Build over 6 sets without misses
Strength 2
Instructions
Power Clean + Jerk
Build to a heavy single over 6 sets
● Build over 6 sets without misses
Stamina
Instructions
4 Rounds
20-30 seconds Nose to wall handstand hold
3 Sandbag Turkish get up (per side)
200m jog
1 minute rest
● Get out in the sun if you can!
Day 26
REST
Day 27
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Muscle snatch
7x2
● Drive the bar upwards with the legs, do not let the barbell loop out after
contact.
● These should be a smooth transition and turnover rather than a wide grip
clean and press.
Strength 1
Instructions
High hang power snatch
5x3 @ 60-65% of 1 rep max snatch, Rest 2 minutes
● The chest is still high and upright and the barbell only drops about an inch as
you dip.
Accessory Work
Instructions
4 times through
30 seconds Hollow rock
30 seconds Walking plank
30 seconds Med ball Russian twist
30 seconds Leg pass through
● Rest 30 seconds between movements
Mobility
Instructions
Pick a weakness from the mobility team and work on it!
Day 28
Warm Up/Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Goblet squat
4x10
● Keep the torso upright, do not let your chest drop as you descend into the
squat
Strength 1
Instructions
Tempo Front squat
3x6 @ Rated Perceived Exertion=7, Rest 60 seconds
Tempo=43X1
● Keep the torso upright and ribcage tucked.
● This should feel like you have 3-4 reps left in the tank.
Tempo is:
● 4 seconds down
● 3 seconds hold
● Explode up
● 1 second rest
Strength 2
Instructions
4 times through
3 Halting snatch deadlift @ Rated Perceived Exertion= 8
8 Incline dumbbell bench press Tempo=4141, Rest 90 seconds
● Pause at below the knee, above the knee, and mid thigh.
Strength 3
Instructions
Back Squat
4x8 @ Rated Perceived Exertion= 7-8, Rest 2 minutes
● All reps should be good quality movement. This should feel like you have 3
reps left in the tank.
Day 29
Warmup/Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Snatch push press
4x5 @ Tempo=X211
● Complete with a moderate-light weight.
● Tempo = Explosive press, 2 seconds support overhead, one second down,
one second rest.
Strength 1
Instructions
Snatch pull + Snatch
7x1+2 @ 65-70%, Rest 3 minutes
● The pull should look identical to how you would normally snatch. These are
quality reps
Accessory Work
Instructions
3 times through
10 Plate overhead supported sit ups
45 second Side to side kettlebell rotation
Rest 90 seconds
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 30
warmup/movement prep
1. 90/90 Breathing w/Curl Up
1 sets — 8 Reps
2. Quadruped Rockback to Squat
2 sets — 8 Reps
Movement Primer
Instructions
Single arm dumbbell overhead split squat
4x5 per side
● One dumbell is held overhead in the opposite hand than foot forward.
strength 1
Instructions
Tempo Back squat
3x6 @ RPE=7, Rest 60 seconds
Tempo=43X1
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 3-4 reps left in the tank.
Strength 2
Instructions
3 times through
10 Push Press @ RPE=6
8 Dumbbell row Tempo=3131 per side, Rest 90 seconds
● Keep the torso as upright and ribcage tucked as you press overhead.
Strength 3
Instructions
Front Squat
5x5 @ Rated Perceived Exertion=7-8, Rest 3 minutes
● All reps should be good quality movement. This should feel like you have 3
reps left in the tank.
Day 31
REST
Day 32
Warm-Up / Movement prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Prone to box jump
5x3
● Build height over each set
Strength 1
Instructions
2 Snatch + 3 Overhead squat
Build to a heavy 2+3 over 7 sets without misses
Strength 2
Instructions
2 Clean + 3 Jerk
Build to a heavy 2+3 over 7 sets without misses
Stamina
Instructions
2 Rounds FOR QUALITY
10 Sandbag over the shoulder
10 Russian kettlebell swings @ 70/53lbs
50 Single unders
100m Sandbag bearhug carry
10 Kettlebell Snatches @ 53/35lbs (per arm)
50 Single unders
● This should be done at a pace where you do not stop moving.
● Do not go full send on this workout
Day 33
REST
Movement Primer
Instructions
Hip muscle squat snatch
5x3
● Drive the bar upwards with the legs and the chest remains upright during the
dip and drive. There should be a smooth transition and turnover.
Strength 1
Instructions
Hang power snatch @ mid thigh + Power snatch
5x2+1 @ 65-70% of 1 rep max snatch, Rest 2 minutes
● The shoulders start over the bar and the hamstrings should feel loaded.
● The feet should land where you normally squat down.
Strength 2
Instructions
Hang Power Clean @ Mid Thigh + Power Clean
5x2+1 @ 65-70% of 1 rep max clean, Rest 2 minutes
● The shoulders start over the bar and the hamstrings should feel loaded.
● The feet should land where you normally squat down.
Accessory Work
Instructions
4 times through
30 seconds Mountain climbers
30 seconds Half kneeling banded chop (one side)
30 seconds Weighted plank
30 seconds Half kneeling banded chop (other side),
Rest 30 seconds between each exercise
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 34
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
Tempo is:
● 4 seconds down
● 3 seconds hold at the bottom
● Explode up
● 1 second rest between reps
Movement Primer
Instructions
Good morning
4x8 @ lightweight
● Keep the midline tight and initiate the movement with the hips rather than
bowing forward with the shoulders.
Strength 1
Instructions
Tempo Front squat
4x3 @ Rated Perceived Exertion=8, Rest 60 seconds
Tempo=42X1
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 2 seconds hold, explode up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
Strength 2
Instructions
3 times through
4 Halting clean deadlift @ RPE=8
8 Dumbbell bench press Tempo=2121, Rest 90 seconds
● Pause at below the knee, above the knee, and mid thigh.
● Use heavier DBs over last week
Strength 3
Instructions
Back Squat
4x5 @ Rated Perceived Exertion= 8, Rest 2 minutes
● All reps should be good quality movement.
● This should feel like you have 2-3 reps left in the tank.
● Rest 2 seconds between reps
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 35
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Slow Snatch
4x3
● Focus on keeping the bar close as you float it to eye level, turn over and drop
under the bar.
Strength 1
Instructions
Snatch Pull + Snatch
7x1+2 @ 73-77% of 1 rep max snatch, Rest 3 minutes
● The pull should look identical to how you would normally snatch.
● These are quality reps
Strength 2
Instructions
Clean Pull + Clean + Jerk
7x1+2+1 @ 73-77% of 1 rep max clean, Rest 3 minutes
● The pull should look identical to how you would normally clean. These are
quality reps
Accessory Work
Instructions
3 times through
30 seconds Handstand hold on the wall
30 seconds Knee tucks or V-ups
Rest 90 seconds
● Keep the midline tight on the handstand holds, make the body in as straight of
a line as possible.
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 36
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Single Arm Kettlebell Sots Press
3x5 per side
● Complete at a depth that you can stay upright.
● Rise the squat until you are able to complete this, even if it is at or above
parallel.
Strength 1
Instructions
Tempo Back squat- 4x3
Rated Perceived Exertion=8, Rest 60 seconds
Tempo=42X1
● Keep the torso upright and ribcage tucked.
● Tempo is 4 seconds down, 2 seconds hold, Explode up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
Strength 2
Instructions
3 times through
5 Push press @ RPE=8
8 Prone Barbell Sweep in snatch grip Tempo=3131
Rest 90 seconds between sets
● Keep the torso as upright and ribcage tucked as you press overhead.
Strength 3
Instructions
Front Squat- 4x5
Rated Perceived Exertion=8, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 2-3 reps left in the tank.
● Rest 2 seconds between reps
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
Day 37
REST
Day 38
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
Movement Primer
Instructions
Straight leg box jumps
4x3
● Move smoothly and dynamically. Land light and like a ninja. Focus on jumping
higher rather than squatting to make the height.
Strength 1
Instructions
Snatch + Snatch balance
6x2+2
● Build over 6 sets without misses
Strength 2
Instructions
Clean + Front squat
6x2+3
● Build over 6 sets without misses
Stamina
Instructions
3 Rounds of sustained work
10 Sandbag Lateral Toss (per side)
10 Sandbag Thruster
10 Sandbag Deadlifts
10 Sandbag Walking Lunge
● Use a 30-50lbs sandbag for the workout.
● This should be done at a pace where you do not stop moving.
● Do not go full send on this workout
Day 38
REST
Day 39
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Barbell overhead lunge
4x5 (per side)
● The supporting arms should stay in line with the ears as you lunge.
Strength 1
Instructions
Hang Power Snatch @ above the knee + Power snatch
5x1+2 @ 70-75% of 1 rep max snatch, Rest 2 minutes
● The shoulders start over the bar and the hamstrings should feel loaded.
● The bar starts about 1 inch above the knee.
● The feet should land where you normally squat down.
Strength 2
Instructions
Hang Power Clean @ mid thigh + Power clean
5x1+2 @ 70-75% of 1 rep max clean, Rest 2 minutes
● The shoulders start over the bar and the hamstrings should feel loaded.
● The bar starts about 1 inch above the knee.
● The feet should land where you normally squat down.
Accessory Work
Instructions
4 times through
10 Kettlebell halo (per side)
20 Weighted hollowrock
Rest 2 minutes
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 40
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down
● 3 seconds hold at the bottom
● Explode up
● 1 second rest between reps
Movement Primer
Instructions
Double Dumbbell Front Squat
4x8
● Keep the chest upright and use a 35-50lbs dumbbells
Strength 1
Instructions
Tempo Front squat
4x2 @ Rated Perceived Exertion=9, Rest 3 minutes
Tempo=1311
● Keep the torso upright and ribcage tucked.
● Tempo is Control down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 1-2 reps left in the tank.
Strength 2
Instructions
4 times through
3 Snatch Deadlift with 5 second descent @ Rated Perceived Exertion=8
10 Incline Dumbbell Bench Press, Rest 90 seconds
● As you descend the barbell, it should follow the same bar path as it would be
on it's way up.
● Feel the weight in the mid-foot throughout the movement.
● The snatch deadlift should be heavier than week 3.
Strength 3
Instructions
Back Squat
4x3 @ Rated Perceived Exertion= 8, Rest 2 minutes
● All reps should be good quality movement.
● This should feel like you have 1-2 reps left in the tank. Rest 2 seconds
between reps
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
Day 41
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Snatch push press
4x3
● Support the barbell overhead for 2 seconds each rep
Strength 1
Instructions
Snatch Pull + Snatch
7x2+1 @ 80-85% of 1 rep max snatch
Rest 3 minutes between sets
● The pull should look identical to how you would normally snatch.
● These are quality reps
Strength 2
Instructions
Clean Pull + Clean + Jerk
7x2+1+1 @ 80-85% of 1 rep max clean
Rest 3 minutes
● The pull should look identical to how you would normally clean.
● These are quality reps
Accessory Work
Instructions
4 times through
30 seconds Crunchy frog
30 seconds Side plank (left)
30 seconds Kettlebell rotation
30 seconds Side plank (right)
Rest 30 seconds between each exercise
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 42
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Single Arm Landmine Thruster
3x5 (per side)
● Loaded if desired.
Strength 1
Instructions
Tempo Back squat
4x2 @ Rated Perceived Exertion=9
Rest 60 seconds
● Keep the torso upright and ribcage tucked.
● Tempo is Control down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 1-2 reps left in the tank.
Strength 2
Instructions
4 times through
2 Push press @ RPE=9
6 Wide grip pull up, Rest 90 seconds
● Keep the torso as upright and ribcage tucked as you press overhead.
Strength 3
Instructions
Front Squat
4x3 @ Rated Perceived Exertion=8, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 1-2 reps left in the tank.
● Rest 2 seconds between reps. This is heavier than last week.
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
Day 43
REST
Day 44
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Tall Jerk
6x3 @ light work
● Work on consistent foot work and speed under the barbell
Strength 1
Instructions
Snatch Deadlift + Floating Snatch
6x1+2
● Build over 6 sets without misses
● The plates will hover just over the ground as you bring the barbell down for the
floating snatch
Strength 2
Instructions
Clean Deadlift + Floating Clean + Jerk
6x1+1+2
● Build over 6 sets without misses
● The plates will hover just over the ground as you bring the barbell down for the
floating clean
Stamina
Instructions
Assault Bike or rower
100 calories @ hard pace
● Get out in the sun if you can! Record the time!
Day 45
REST
Day 46
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Bounding Jumps
5-6x4
● Set up 4 hurddles and jump over each obstacle, these should be serperated at
a distance that you can jump into the next one.
Strength 1
Power snatch
4 sets of 3 at 55%
Strength 2
Instructions
Power Clean
4x3 @ 50-55% of 1 rep max clean, Rest 2 minutes
● Focus on good movement and speed. This is a deload week so feel good and
move well.
Accessory Work
Instructions
3 times through
30 seconds Flutter kick
30 seconds Hands down hollow body hold
30 seconds Plate Russian twist
30 seconds Hello Dolly
Rest 30 seconds between each exercise
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 47
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Foot elevated glute bridge
4x15
● Elevate the feet on a bench, drive through the heels as you bridge up, keep
the toes up..
Strength 1
Instructions
Front squat
6x3 @ Rated Perceived Exertion=5, Rest 3 minutes
Strength 2
Instructions
4 times through
3 Snatch high pull @ RPE=7
12 Bench press @ fast pace, Rest 90 seconds
● The speed for the snatch pull should be fast from above the knee, extend
through the knees and ankles and aggressively pull up and back on the
barbell.
● The bench press should move in a straight line and at a fast smooth pace.
Strength 3
Instructions
Back Squat
5x5 @ Rated Perceived Exertion= 6, Rest 2 minutes
● Rest 2 seconds between reps
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 48
Warm-Up / Movement Primer
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Press in the Clean (Sots press)
4x5
● Use a light weight. Find a progression or variant that you can complete all 5
reps at.
Strength 1
Instructions
Snatch Pull + Snatch
7x2+1 @ 55%, Rest 3 minutes
● The pull should look identical to how you would normally snatch. These are
quality reps
Strength 2
Instructions
Clean Pull + Clean
7x2+1 @ 55%, Rest 3 minutes
● The pull should look identical to how you would normally clean. These are
quality reps
Strength 3
Instructions
3 times through
10 Slam ball
20 seconds Skater jumps
Rest 90 seconds
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
Day 49
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Single Arm Dumbbell Thruster
3x5 (per side)
● The torso and chest stays upright as you squat down, do not let the chest
collapse.
Strength 2
Instructions
3 times through
6 Strict Press @ Rated Perceived Exertion=6
10 Ring row, Rest 90 seconds
● Keep the midline tight and ribcage tucked during the strict press.
● The shoulders, hips, and heels should be in line during the ring rows.
Strength 3
Instructions
Front Squat
4x5 @ Rated Perceived Exertion=6, Rest 3 minutes
● Rest 2 seconds between reps.
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 50
REST
Day 51
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
8 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Banded Power Jumps
6x3
● Drive upward with the arms, land with bent knees
Strength 1
Instructions
Power snatch
Build to a heavy single over 6 sets
● Build over 6 sets without misses
● Aim for higher weight than Week 4
Strength 2
Power clean + Jerk
6 sets: 1 rep (build to heavy single)
Stamina
Instructions
3 Rounds
200m Sled push
200m Farmer carry
200m run
50 Jump rope single unders
● Get out in the sun if you can!
Day 52
REST
Day 53
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Muscle snatch
7x2
● Drive the bar upwards with the legs, do not let the barbell loop out after
contact.
● These should be a smooth transition and turnover rather than a wide grip
clean and press.
Strength 1
Instructions
Hang power snatch at below the knee + Power snatch
5x2+1 @ 75-80% of 1 rep max snatch
Strength 2
Instructions
Hang power clean at below the knee + Power clean + Push press/push jerk
5x2+1+1 @ 75-80% of 1 rep max clean
Rest 2 minutes
● Deadlift the bar to the hip position first. As the bar travels down below the
knee to the starting position you should start squatting down, it should not look
or feel like a Romanian deadlift.
● Use the stretch reflex to help propel the barbell up.
Accessory Work
Instructions
4 times through
12 weighted Hip Extension
45 seconds weighted Sorenson hold, Rest 2 minutes
● On the last rep of hip extension, hold at the top of the rep for the weighted
sorenson hold.
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 54
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Kang Squat- 4x10
● Complete with a barbell, take the time and get into a full good morning and a
deep squat.
Strength 1
Instructions
Tempo Front Squat
4x4 @ Rated Perceived Exertion=8
Rest 60 seconds
● Keep the torso upright and ribcage tucked.
● Tempo is controlled down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
● Be sure to stay in position as you descend down to the bottom.
Strength 2
Instructions
4 times through
3 Deficit clean pull to explode @ Rated Perceived Exertion= 8
8 Barbell floor press, Rest 90 seconds
● Use a 15kg or 25lbs plate as your riser, you can place two next to eachother if
your starting position has a wider stance.
● The power position is at mid thigh with shoulders still over the bar, pause
slightly at the top of the pull.
● During the barbell floor press, think about pushing yourself down and through
the ground rather than pressing the bar up.
● It should feel like you are using your back and lats more.
Strength 3
Instructions
Back Squat
4x5 @ Rated Perceived Exertion= 7-8
Rest 2 minutes
● All reps should be good quality movement.
● This should feel like you have 3 reps left in the tank.
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 55
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Dumbbell Thruster- 4x5
● Complete with a moderate-light weight. keep the torso upright and elbows
driving up as you come out of the squat.
Strength 1
Instructions
Snatch Pull + Snatch
7x1+2 @ 80-83%
Strength 2
Instructions
Clean Pull + Clean + Jerk
7x1+2+1 @ 80-83%
Accessory Work
Instructions
3 times through
8 Lateral sandbag toss (per side)
10 Rower pike ups
Rest 90 seconds
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 56
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Barbell Overhead Walking Lunge
4x5 per side
● If you can use an axel bar, even better.
● Keep the body stacked and stable and arms in line with the ears.
Strength 1
Instructions
Tempo Back Squat
4x4 @ RPE=8
Rest 60 seconds
● Keep the torso upright and ribcage tucked.
● Tempo is controlled down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
● Be sure to stay in position as you descend down to the bottom.
Strength 2
Instructions
5 times through
3 Power jerk @ RPE=7-8
5 Barbell upright row in snatch grip Tempo=3131 per side, Rest 90 seconds
● As you press the barbell overhead, push your body under and meet it low as
you lock the arms.
● Tempo= 3 seconds row upwards, Hold at chin 1 second, 3 seconds controlled
down, 1 second rest at hip.
Strength 3
Instructions
Front Squat
5x3 @ Rated Perceived Exertion=8, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 2-3 reps left in the tank.
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 57
REST
Day 58
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
8 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Drop snatch
5x3
● Find a moderate-light weight that you can effectively push yourself under the
barbell and meet it at parallel or below.
Strength 1
Instructions
No hook grip snatch
● Build to a heavy 3 over 7 sets without misses
Strength 2
Instructions
No hook grip clean + Jerk
● Build to a heavy 3+2 over 7 sets without misses
Stamina
Instructions
6 Minutes for quality
1 Sandbag shoulder slam
1 Sandbag front squat
2 Sandbag shoulder slam
2 Sandbag front squat
3 Sandbag shoulder slam
3 Sandbag front squat
4 Sandbag shoulder slam
4 Sandbag front squat
5/5, 6/6, etc.
● Slam the sandbag to the ground with some force, the video shows the athlete
gently dropping it to the ground. Use the hips to drive it down.
● This should be done at a pace where you do not stop moving. Do not go out of
the gates at neck breaking pace.
Day 59
REST
Day 60
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Sots press
Movement Primer
Instructions
Hip clean
5x3 @ light weight
● Work on timing and leg drive with this primer. The barbell stays connected and
should not "crash" onto your shoulders.
Strength 1
Instructions
Floating Power Snatch
5x2 @ 80-83% of 1 rep max snatch, Rest 2 minutes
● Deadlift the bar to the hip position first. As the bar travels down below the
knee to hovering just above the floor you should start squatting down, feel the
tension in the quads and hamstrings.
● Use the stretch reflex to help propel the barbell up. Receive the bar at just
above parallel.
Strength 2
Instructions
Floating Power Clean
5x2 @ 80-83% of 1 rep max clean, Rest 2 minutes
● Deadlift the bar to the hip position first. As the bar travels down below the
knee to hovering just above the floor you should start squatting down, feel the
tension in the quads and hamstrings.
● Use the stretch reflex to help propel the barbell up. Receive the bar at just
above parallel.
Accessory Work
Instructions
4 times through
8 Tall kneeling Pallof press (per side)
8 Bird Dog (per side)
Rest 30 seconds between each exercise
Mobility
Instructions
● Pick a weakness and work on it from the Mobility team
DAY 61
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Kettlebell windmill + Kettlebell overhead squat
4x4+4 (per side)
● Complete four repetitions of the kettlebell windmill, then complete four
repeitions of kettlebell overhead squats on one side; then complete the same
complex on the other side
● Quality of movement is more important than speed or weight for this complex.
Strength 1
Instructions
Tempo Front squat
4x3 @ Rated Perceived Exertion=8, Rest 60 seconds
Tempo=13X1
● Keep the torso upright and ribcage tucked. Tempo is controlled down, 3
seconds hold, Explode up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
● Be sure to stay in position as you descend down to the bottom.
● This should be heavier than last week.
Strength 2
Instructions
4 times through
3 Deficit Snatch Pull to Power Position @ Rated perceived exertion=8
8 Dumbbell skull crushers, Rest 90 seconds
● Use a 15kg or 25lbs plate as your riser, you can place two next to eachother if
your starting position has a wider stance.
● The power position is at mid thigh with shoulders still over the bar, pause
slightly at the top of the pull.
● Your balance should still be on the mid-foot.
Strength 3
Instructions
Back Squat
4x3 @ Rated Perceived Exertion= 8, Rest 2 minutes
● All reps should be good quality movement. This should feel like you have 2
reps left in the tank. Rest 2 seconds between reps
Recovery Work
Instructions
● 10 min cool down on the Assault Bike or rower
DAY 62
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Banded pull down
8 Banded 90/90
6 Cossack squat (per side)
5 Landmine thruster (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Slow Snatch
4x3
● Focus on keeping the bar close as you float it to eye level, turn over and drop
under the bar.
Strength 1
Instructions
Snatch + Overhead squat
4x1+1 @ 85% of 1 rep max snatch, Rest 3 minutes
● Pause for two seconds at the bottom of the overhead squat.
● We are looking for stability and being comfortable at the bottom of the squat.
Strength 2
Instructions
Clean + Jerk Dip
4x1+1 @ 85% of 1 rep max clean, Rest 3 minutes
● The big focus is to have a strong dip position.
● At the bottom the knees should be driving in line with the feet, the weight
should be on the mid-foot, and torso upright with a tight mid-line.
Accessory Work
Instructions
3 times through
4 Wall walk
12 Knee tucks or V-ups
Rest 90 seconds
● Start at a plank position with feet touching the wall, walk all the way up until
your belly makes contact with the wall then walk all the way down until you are
at the plank position once again.
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
DAY 63
Movement Primer
Instructions
Banded Frog Bridge
3x10-12
● Place a resistance band/Slingshot/Theraband slightly above the knees, play
on your back with the bottoms of the feet facing eachother.
● The closer the feet are to the butt, the harder the exercise.
● Press through the floor and bridge the hips upwards. This movement is done
at a controlled pace.
Strength 1
Instructions
Tempo Back squat
4x3 @ Rated Perceived Exertion=8, Rest 60 seconds
Tempo=13X1
● Keep the torso upright and ribcage tucked. Tempo is controlled down, 3
seconds hold, Explode up, 1 second rest.
● This should feel like you have 2-3 reps left in the tank.
● Be sure to stay in position as you descend down to the bottom.
● This should be heavier than last week.
Strength 2
Instructions
3 times through
2 Split jerk @ rated perceived exertion=8
8 Dumbbell chest supported rows @ Tempo=3232, Rest 90 seconds
● Work on consistent footwork and strong lockout.
Strength 3
Instructions
Front Squat
4x2 @ Rated Perceived Exertion=8, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 2 reps left in the tank. Rest 2 seconds between
reps
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
DAY 64
REST
DAY 65
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Snatch Power Jerk
4x3
● This is much like a traditional power jerk but the bar starts on the back of the
neck and hands are in the snatch grip.
● Drive the barbell up with explosive power and push the body down while
locking arms out.
Strength 1
Instructions
Snatch
Build to a heavy single
● Aim for about 90% of your goal 1RM, this is not a max out session
Strength 2
Instructions
Clean + Jerk
Build to a heavy single
● Aim for about 90% of your goal 1RM, this is not a max out session
Stamina
Instructions
5 Rounds of sustained work
5 Sandbag over the shoulder (per side)
10 Burpee over the sand bag
● Use a 50-100lbs sandbag for the workout.
● This should be done at a pace where you do not stop moving.
DAY 66
REST
DAY 67
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Zotts press
Movement Primer
Instructions
Barbell overhead lunge
4x5 (per side)
● The supporting arms should stay in line with the ears as you lunge.
Strength 1
Instructions
Power Snatch
5x2 @ 83-85% of 1 rep max snatch, Rest 2 minutes
● The goal is to receive the barbell just above parallel and in your normal squat
stance.
● Think of it as a high squat snatch.
● If you are not able to complete at the prescribed percentage, lower by 3-5
percent.
Strength 2
Instructions
Power clean
5x2 @ 83-85% of 1 rep max clean, Rest 2 minutes
● The goal is to receive the barbell just above parallel and in your normal squat
stance.
● Think of it as a high squat snatch.
● If you are not able to complete at the prescribed percentage, lower by 3-5
percent.
Accessory Work
Instructions
4 times through
50 foot Bottoms up kettlebell carry (per side)
50 foot Bottoms up double kettlebell overhead carry
Rest 2 minutes
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
DAY 68
Movement Primer
Instructions
Double Dumbbell Front Squat
4x8
● Keep the chest upright and use a 35-50lbs dumbbells
Strength 1
Instructions
Tempo Front squat
6x1 @ Rated Perceived Exertion=9, Rest 3 minutes
Tempo=1311
● Keep the torso upright and ribcage tucked.
● Tempo is Control down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 1 rep left in the tank.
Strength 2
Instructions
4 times through
2 Hang Clean Pull @ RPE=6-7
12 Banded Tricep extension, Rest 90 seconds
● Keep the back tight and shoulders over the bar as you lower it to the knee.
● Feel the hamstrings engaged and let the bar contact the high thigh and finish
the pull through the toes.
● The weight should feel snappy and light.
Strength 3
Instructions
Back Squat
6x1 @ Rated Perceived Exertion= 7
Rest 2 minutes
● All reps should be good quality movement. This should feel like you have 3-4
reps left in the tank.
Recovery Work
Instructions
10 min cool down on the Assault Bike or rower
Day 69
Movement Primer
Instructions
Snatch Push Press
4x3
● Support the barbell overhead for 2 seconds each rep
Strength 1
Instructions
Snatch + Overhead Squat
4x1+1 @ 88-93% of 1 rep max snatch
Rest 3 minutes
● Pause for two seconds at the bottom of the overhead squat.
● We are looking for stability and being comfortable at the bottom of the squat.
Strength 2
Instructions
Clean + Jerk Dip
4x1+1 @ 88-93% of 1 rep max clean
Rest 3 minutes
● The big focus is to have a strong dip position.
● At the bottom the knees should be driving in line with the feet, the weight
should be on the mid-foot, and torso upright with a tight mid-line.
Accessory Work
Instructions
4 times through
30 seconds Crunchy frog
30 seconds Side plank (left)
30 seconds Around the world slam
30 seconds Side plank (right)
Rest 30 seconds between each exercise
Mobility
Instructions
Pick a weakness and work on it from the Mobility team
Day 70
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with curl up
8 Quad rockback to squat
10 Bootstrappers
6 Half kneeling kettlebell press (per side)
Then...
3 times through
5 Squat hold with T-Spine rotation
5 Ring row
Movement Primer
Instructions
Single Arm Landmine Thruster
3x5 (per side)
Strength 1
Instructions
Tempo Back Squat
6x1 @ Rated Perceived Exertion=9, Rest 60 seconds
Tempo=1311
● Keep the torso upright and ribcage tucked.
● Tempo is Control down, 3 seconds hold, Explode up, 1 second rest.
● This should feel like you have 1 rep left in the tank.
Strength 2
Instructions
6 times through
1 Push press (Build to a heavy single)
8 Wide grip pull up, Rest 90 seconds
● Build to a heavy push press, find a new PR today!
Strength 3
Instructions
Front Squat
6x1 @ Rated Perceived Exertion=7, Rest 3 minutes
● All reps should be good quality movement.
● This should feel like you have 3-4 reps left in the tank.
Day 71
REST
Day 72
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Tall Jerk
6x3 @ light work
● Work on consistent foot work and speed under the barbell
Strength 1
Instructions
Snatch
4x1 @ 90-94% of current 1 rep max snatch
● Complete 4 singles between 90-94% Rest as needed
Strength 2
Instructions
Clean + Jerk
4x1+1 @ 90-94% of current 1 rep max clean and jerk
● Complete 4 singles between 90-94% Rest as needed
Recovery Work
Instructions
Assault Bike or Rower
100 calories @ hard pace
● Beat Week 7's time!
Day 72
REST
Day 73
Warm-Up / Movement Prep
Instructions
Warm-Up / Movement Prep
2 times through
8 90/90 Breathing with curl up
30 seconds couch stretch (per side)
5 Spiderman stretch (per side)
8 Banded W,Y, Negative
Then...
3 times through with an empty barbell
3 Hang muscle snatch
3 Behind the neck press
3 Overhead squat
3 Zotts press
Movement Primer
Barbell jump squats
4x6-8
Strength 1
Overhead squat
5x2 @ moderate weight tempo=3231
Strength 2
Front squat
Build to a heavy single
Recovery Work
10 min cool down on the Assault Bike or rower
Day 74
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing
5 Side laying clam (per side)
8 Supine knee hugs (per side)
12 Glute bridges
Then...
3 times through
8 Tempo goblet squat @ tempo=43X1
3 3-directional lunges (per side)
● Tempo is 4 seconds down, 3 seconds hold at the bottom, explode up, 1
second rest between reps
Movement Primer
Instructions
Landmine Thruster
4x8 (per side)
● Reach through the barbell as you finish the movement. The weight should stay
at the mid-foot as you squat and press.
Strength 1
Instructions
Snatch
4x2 @ 80-83%
● Listen to your body, if you need to lower the percentage do so.
● There should not be any misses during this portion.
Strength 2
Instructions
Snatch High Pull
5x3 @ moderate-heavy weight
● Move with purpose and speed, the barbell should stay close to the body and
the elbows drive up and back as you finish.
● Extend through the ankles and hang on the ball of the foot as you pull the bar
to your armpit area.
Movement Primer
Instructions
Kang Squat
4x10
● Complete with a barbell, take the time and get into a full good morning and a
deep squat.
Strength 1
Instructions
Clean + Jerk
4x2+1 @ 80%
● Listen to your body, if you need to lower the percentage do so.
● There should not be any misses during this portion.
Strength 2
Instructions
Back Squat
Build to a heavy single
● Take larger jumps at the beginning then smaller 2.5-5kg or 5-10lbs jumps as
you get closer to your one rep max.
● Build over 12-13 total reps
Day 75
12-4
Day 76
12-5
Day 77
Warm-Up / Movement Prep
Instructions
2 times through
8 90/90 Breathing with band pull through
8 Quadruped T-spine rotation (per side)
8 Banded pull down
5 Banded ATYT
6 Supine knee hug (per side)
30 seconds Lat smash (per side)
Then...
3 times through with an empty barbell
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch above the knee
3 Snatch from mid-shin
Movement Primer
Instructions
Snatch Balance
6x3
● Build up to 88-90% of your one rep max snatch
Strength 1
Instructions
Snatch
MAX OUT
● You are allowed 3 misses
● Warm up progression:
3 @ 50%
2 @60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 88%
1 @ 92%
1 @ 96%
1 @ 98%
1 @ 101%
*If successful @ 101%
1 @ 103%
Strength 2
Instructions
Clean + Jerk
MAX OUT
● You are allowed 3 misses
● Warm up progression:
3+2 @ 50%
2+1 @60%
1 @ 70%
1 @ 80%
1 @ 88%
1 @ 93%
1 @ 97%
1 @ 101%
*If successful @ 101%
1 @ 103%
Day 78
REST
Day 79
Deload week
Correctives
Instructions
5 Rounds @ easy pace:
20m Bear Crawl
5 Curl-Ups (per leg up)
16 Bird Dogs
12 Band Rotations (per side)
30 Second Side Plank (per side)
15 Shoulder Flexion Against Wall
● Move through at an easy pace, concentrating on form and technique over
speed
Recovery Protocol
Instructions
Breathing & Flexibility Work:
Complete the following movements utilizing a Breathing Cadence of 3/3/6 (3 second
inhale, 3 second hold, 6 second exhale)
Posterior Hip Mobilization - 4 minutes (per side)
Bound Angle Pose- 3 minutes
Bretzel - 2 minutes (per side)
Single Leg Forward Fold - 2 minutes (per side)
Day 80
Deload 2
Warm-Up / Movement Prep
Instructions
2 Rounds @ easy pace
200m Jog
12 Band Rotations (per side)
10 Knee Hug to Horizontal Twist Lunge (per side)
10m Toe Walk
10 Walking Quad Pulls (per side)
25 ft High Knees
12 Lying Trunk Twists (per side)
25 ft Ostrich Walk
10 Leg Swings (per side)
Aerobic Work
Instructions
14 Minute Run @ 70%
● This should be a nice and easy jog.
● No more than 70% of you max effort
Correctives
Instructions
5 Rounds @ easy pace:
6 Pull-Ups
20 Push-Ups
● Move through at an easy pace, resting as needed
Recovery Protocol
Instructions
Movement Work:
Monkey Flow - 2-4 times through
● Complete barefoot and move through at an easy pace, concentrating on form
and technique
Breathing and Flexibility Work:
Complete the following movements utilizing a Breathing Cadence of 6/4/8 (6 second
inhale, 4 second hold, 8 second exhale)
Recline Twist Pose - 3 minutes (per side)
Hip Flexor Stretch - 2 minutes (per side)
Prayer Stretch - 3x45 seconds
Foam Roll -10 minutes
Day 81
Deload 2
Recovery Protocol
Instructions
● Utilizing a Breathing Cadence of 5/5/10/1 (5 second inhale, 5 second hold, 10
second exhale, 1 second hold), go through the following movements in order,
changing position after the prescribed time.
Ragdoll Pose - 1 minute
Downward Dog - 1 minute
Cobra Pose - 30 seconds
Pigeon Pose (right) - 2 minutes
Half Front Split (right) - 90 seconds
Hip Flexor Stretch (right) - 2 minutes
Pigeon Pose (left) - 2 minutes
Half Front Split (left) - 90 seconds
Hip Flexor Stretch (left) - 2 minutes
Downward Dog - 1 minute
Puppy Pose - 90 seconds
Childs Pose - 2 minutes
Thread the Needle (right) - 90 seconds
Supine Twist (right) - 90 seconds
Thread the Needle (left) - 90 seconds
Supine Twist (left) - 90 seconds
Twisted Cross - 90 seconds (per side)
Seated Side Straddle Stretch - 2 minutes (per side)
Reclining Bound Angle - 2 minutes
Legs Up the Wall - 3 minutes
Day 82
Deload 3
Correctives
Instructions
4 Rounds @ easy pace:
30 Second Contralateral Dead Bug
10-12 Half Kneeling Pallof Press (per side)
45 Seconds Scap Ring Rows
10-12 Single Leg Glute Bridge (per leg)
1 Minute Kettlebell Armbar (30 second supine, 30 second side lying)
10 Dip Shrugs
8 Banded Lateral Raises (each set, hold last rep on each side for 30 seconds)
● Move through at an easy pace, concentrating on form and technique over
speed.
● Rest as needed
Recovery Protocol
Instructions
Movement Work
Animal Flow - 2-4 times through
Complete barefoot
● Move at a pace that allows you to concentrate on form, technique, and feeling
each muscle.
Flexibility Work
Complete the following movements utilizing a Breathing Cadence of 8/12 (8 second
inhale, 12 second exhale)
● Pigeon Pose - 2 minutes (per side)
● Seated Side Straddle Stretch - 2 minutes (per side)
● Twisted Half Lizard Pose - 2 minutes (per side)
Day 83
Deload 4
Correctives
Instructions
4 Rounds @ easy pace:
30 Second Contralateral Dead Bug
10-12 Half Kneeling Pallof Press (per side)
45 Seconds Scap Ring Rows
10-12 Single Leg Glute Bridge (per leg)
1 Minute Kettlebell Armbar (30 second supine, 30 second side lying)
10 Dip Shrugs
8 Banded Lateral Raises (each set, hold last rep on each side for 30 seconds)
● Move through at an easy pace, concentrating on form and technique over
speed.
● Rest as needed
Recovery Protocol
Instructions
Movement Work
Animal Flow - 2-4 times through
Complete barefoot
● Move at a pace that allows you to concentrate on form, technique, and feeling
each muscle.
Flexibility Work
Complete the following movements utilizing a Breathing Cadence of 8/12 (8 second
inhale, 12 second exhale)
● Pigeon Pose - 2 minutes (per side)
● Seated Side Straddle Stretch - 2 minutes (per side)
● Twisted Half Lizard Pose - 2 minutes (per side)
Correctives
Instructions
3 Sets @ easy pace
30 Seconds Kettlebell Hip Opener @ 35/26 lbs
10-12 Pillar to Plank
2-4 Wall Walks
10 Scorpions (per side)
10m Walking Cossack Squat
6-8 Single Arm Ring Rows (per side)
12 Single Leg Banded Hamstring Curls (per side)
● Move through at an easy pace concetrating on form and technique over speed
Aerobic Work
Instructions
3 Rounds @ 60% effort:
5 Minute Row
Rest 5 Minutes
● This should be done at conversational pace
Calisthenics
Instructions
4 Sets @ easy pace:
10-15 Dips
10-15 Air Squats
30 Second Ring Plank
10-15 Feet Elevated Inverted Barbell Rows
10-15 Split Squats (per side)
30 Second Side Plank (per side)
● Move through at an easy pace, rest as needed between sets
Recovery Protocol
Instructions
Breathing & Flexibility Work:
Complete the following movements utilizing a Breathing Cadence of 5/3/7 (5 second
inhale, 3 second hold, 7 second exhale)
● Box Shoulder Stretch - 4x30 seconds
● Drogon Pose - 3 minutes (per side)
● Seated Forward Fold - 3 minutes
● Saddle Pose - 2 minutes (per side)
Day 84
Deload 5
Recovery Protocol
Instructions
● Utilizing a Breathing Cadence of 5/5/10/1 (5 second inhale, 5 second hold, 10
second exhale, 1 second hold), go through the following movements in order,
changing position after the prescribed time.
Ragdoll Pose - 1 minute
Downward Dog - 1 minute
Cobra Pose - 30 seconds
Pigeon Pose (right) - 2 minutes
Half Front Split (right) - 90 seconds
Hip Flexor Stretch (right) - 2 minutes
Pigeon Pose (left) - 2 minutes
Half Front Split (left) - 90 seconds
Hip Flexor Stretch (left) - 2 minutes
Downward Dog - 1 minute
Puppy Pose - 90 seconds
Childs Pose - 2 minutes
Thread the Needle (right) - 90 seconds
Supine Twist (right) - 90 seconds
Thread the Needle (left) - 90 seconds
Supine Twist (left) - 90 seconds
Twisted Cross - 90 seconds (per side)
Seated Side Straddle Stretch - 2 minutes (per side)
Reclining Bound Angle - 2 minutes
Legs Up the Wall - 3 minutes
END OF PROGRAM