10:38-11:50

Wednesday- Strength Speed LB + Sport EMOM

A. Back Squat @ 70% 1RM, 3/min for 10 min **down and up as fast as possible (if you have chains do 55% bar weight + chains) **note if you have chains- video one set if possible

No chains #225

B. Banded Deadlift, 1/30 sec for 8 min @ 60% bar weight **focus on exploding up as fast as possible **video one set

#190 black band.

+

12 min EMOM

1st- 5 Thrusters @ 115#

2nd- Row 12 Cals

+

12 min EMOM

1st- 7 Power Cleans TnG @ 105#

2nd- 9 Burpee Box Jumps, 24”

**you can rest 3 min b/w sets

10:05-11:37

Tuesday- UB CP + Drop Sets + MAP 10

A1. CG Bench Press @ 20X1, build to tough double, in 10 min

135,155,175,195

A2. Weighted Towel Pull Up, build to tough double in 10 min

10,15,20,25

B1. CG Bench Press @ 80-85% of A1, 3 x 5 reps, rest 30 sec

165 did sets with tempo

B2. Legless Rope Climb, 3 x 1 reps, rest 90 sec

+ still have trouble realising with one hand to touch top beam

10 min @ aerobic effort

50 Double Unders

12 DB Thrusters, 35#/H

9 Toes to Bar

6 Burpee Box Jumps, 30”

2 rounds and 2 into toes to bar

Rest 5 min

10 min @ aerobic effort

Run 200m

12 Power Snatch, 65#

9 Wallball, 20#

6 CTB Pull-Ups

3 rounds.

Still having trouble connecting my chest to the bar don't know if it's width of my grip or not pulling myself into the bar

Monday- Clean & Jerk Tech + FSQ Wave/GHR + SL Hinge + Core/SM

A. Hang Power Clean + Squat Clean + Split Jerk, tough single in 12 min **start @ 65% and increase off feel as perfect technique allows

125, 135, 145,155,160,165,170,185,190

B1. Front Squat @ 20X1, 5, 3, 1, 5, 3, 1, rest 30 sec (second wave should be heavier than first)

Percentage were 60-85

160,185,215. 170,195,230

B2. GH Raise @ 40X1 (use band assistance as needed), 6 x 4-6 reps, rest 2 min

Sets of 6

C. Staggered Stance RDL w/ Barbell @ 3010, 3 x 8/leg, rest as needed

135,145,155

D. Zercher Carry (use axle bar if possible), 4 x 100’ heavy as possible, rest as needed

No axel bar...went from ground. Deadlifted then put on knees and stood up that way

185,205,225,245

Saturday was away to see family.

9:50-11:40

Friday- Snatch Tech + Squat Int + Snatch Strength + SL Vol + Bending Hyp

A. Hang Snatch (mid thigh), 1/min for 12 min **torso vertical on the dip and drive

#115, stayed around there entire time form wasn't doing very well

B. Back Squat, build to 2RM for day then -15-20% for 3 sets of 5, rest as needed **build on your 3 drop sets if it feels good

#290/ 250,255,265

C. Halting Snatch Deadlift w/ straps from 2” deficit @ 31X1, 3 x 5 reps, rest 2 min **stand on 25# bumper plates, pause 2” off the ground for 2 sec then finish the rep, control 3 sec down then 1 sec on ground to reset

145,175,205

D1. Back Rack Reverse Lunge off 45# plate, 3 x 10/leg alternating, rest 60 sec

#135

D2. Back Extensions @ 4022, 3 x 12-15, rest 90 sec

Sets of 15

**this is a tough strength day.  May want to look into getting some glycofuse or some kind of carbohydrate to mix with BCAA’s to sip on during this session I would get upwards of 50g of carbs in liquid form after this session (you can start sipping on them during it)

10:15 11:50

Wednesday- Strength Speed LB + Sport EMOM

A. Back Squat @ 65% 1RM, 3/min for 10 min **down and up as fast as possible (if you have chains do 50% bar weight + chains)

#210

B. Banded Deadlift, 1/30 sec for 8 min @ 55% bar weight **focus on exploding up as fast as possible

+175

12 min EMOM

1st- 5 Thrusters @ 105#

2nd- Row 12 Cals

+(rested 3 minutes between this, I don't know if I wasn't supposed to or not) I have been meaning to ask

12 min EMOM

1st- 5 Power Cleans TnG @ 105#

2nd- 9 Burpee Box Jumps, 24”

10:15-11:50

Tuesday- UB CP + Drop Sets + MAP 10

A1. CG Bench Press @ 20X1, build to tough triple, in 10 min

185

A2. Weighted Towel Pull Up, build to tough triple in 10 min

#25

B1. CG Bench Press @ 85% of A1, 3 x 5 reps, rest 30 sec

155 did these with tempo

B2. Towel Pull-Ups unweighted, 3 x 5 reps, rest 90 sec

+

10 min @ aerobic effort

Row 250m

12 Wallball, 20#

7 Toes to Bar

4 Burpee Box Jumps, 24”

4 rounds and was in 25 meters of row

Rest 5 min

10 min @ aerobic effort

Run 200m

12 Russian Kb Swings, 70#

3 Kipping HSPU’s

3 Ring Dips

5 CTB Pull Ups

3 rounds finished and just finished the 4th run

2:50-4:33

Monday- Clean & Jerk Tech + FSQ Wave/GHR + SL Hinge + Core/SM

A. Hang Power Clean and Split Jerk, tough single in 12 min **start @ 65% and increase off feel as perfect technique allows

120,130,140,150,155,160,170,180 stopped for form

B1. Front Squat @ 20X1, 6, 4, 2, 6, 4, 2, rest 30 sec (second wave should be heavier than first)

55%-80% messed up and forgot tempo all except last two sets

6@145,4@170,2@195, 6@160,4@185*,2@215* (* the ones I rembered tempos

B2. GH Raise @ 40X1 (use band assistance as needed), 6 x 4-6 reps, rest 2 min

6x6

C. Staggered Stance RDL w/ Barbell @ 3010, 3 x 10/leg, rest as needed

#115

D. Double KB Front Rack Walk, 4 x 100’ heavy as possible, rest as needed **hands touching in front and elbows down

#44,55, 63 for sets of 2

Saturday- UB Structural Strength + Threshold Cyclical

A1. Half Kneeling Landmine Press @ 20X2, 4 x 8-10/arm, rest 30 sec b/w arms

2@ 25, 2@ 35

A2. Single Arm Bent Row 20X0, 4 x 8-10/arm, rest 30 sec b/w arms **heavy

# 55 went with clean form

B. Overhead Barbell Hold @ 100% of 1RM Press- accumulate 2 min for time

Took 3:50 for 2 min.

C. Chin Over Bar Hold- accumulate 1 min for time

+

1:45, tried 15 sec intervals had trouble after the second set to keep chin over the bar

3 sets

Row 3 min @ high aerobic effort (slightly slower than 2k pace)

Rest 30 sec

Heavy Sled Push 15 sec, heavy grinding weight but steady movement for 15 sec

Rest 3 min

1:50-55 pace, 70,85,100 didn't realize it was that light.

Friday- Snatch Tech + Squat Int + Snatch Strength + SL Vol + Bending Hyp

A. High Hang Snatch, 1/min for 12 min **torso vertical on the dip and drive

1@65,3@95,2@105,2@115, 125 for the rest.

B. Back Squat, build to 3RM for day then -15% for 3 sets of 5, rest as needed

185, 155 for the rest.

C. Halting Snatch Deadlift w/ straps from 2” deficit @ 31X1, 3 x 5 reps, rest 2 min **stand on 25# bumper plates, pause 2” off the ground for 2 sec then finish the rep, control 3 sec down then 1 sec on ground to reset

#95

D1. Back Rack Reverse Lunge off 45# plate, 3 x 12/leg alternating, rest 60 sec #95

D2. Back Extensions @ 4022, 3 x 12-15, rest 90 sec

Sets of 12

Time: 5:15-6:42

This was the day my back was really sore

 Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift, build to a 3RM TnG

135,185,225,275,300,310, ended with 315 for a pr

B. Front Rack Step Ups, build to 10RM each leg

+ ( these I did as left step right step for all 10

135 felt like a lot

20 sets of 5 Unbroken Pull Ups for time **must break at 5 reps and must complete 5 unbroken each time.

+ 6:58

Row 500m for time:1:37 rower was on setting 7

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Ring dip, build to a tough triple

Set of three at 25

A2. Pendlay Row @ 20X2 w/ supinated grip, 5 x 5, rest 60 sec

+#135

3 sets for times:

5 Front Squats @ 70% 1RM

10 Bar-Facing Burpees

Run 400m

Rest 3 min b/w sets

Set 1: 3:10

Set 2: 3:09

Set 3: 252

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A. Snatch, build to 1RM

#155 felt pretty good!

B. Back Squat, build to a tough single in 12 min, 1RM if feeling good

#305 < was feeling really heavy on the way up

C. Power Clean, 1/min for up to 10 min **start @ 65% and add 5% each minute as long as you don’t fail a rep

+ got to the 7th minute @200

10 min Bike cool down

Saturday- Mixed MAP

3 rounds for time:

Run 400m

21 KB Swings, 53#

12 Pull Ups

10:18

Rest 10 min

100 Wallball, 20# for time

3:45

Finally have an accurate 400 meters now for running

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 100% of FSQ 1RM- 5 x 2/4, rest 2-3 min **2 front squats, rack it then straight into 4 BSQ’s w/ same weight

Failed first set and dropped to 255 did 2 sets then couldn't just get the weight up anymore

B1. Bench Press @ 20X1, build to a 1RM in 15 min, then drop 20% for 3 sets of 3

#200 then 3 sets with tempo at 180

B2. Wtd Pull Up @ 20X1, build to a 1RM in 15 min alternating with bench press, then drop weight and do 3 sets of max unbroken

#40 then pull ups without tempo 13,10,10 (strict)

C1. Single Arm DB Press, 3 x 5 reps, rest 90 sec @ 45%+

#45

C2. Single Arm Bent Row, 3 x 8 reps, rest 90 sec @ 65#+

#75

D1. Lying Single Arm Tricep Extension @ 30X1, 3 x 12/arm, rest as needed

#25

D2. Bicep curls w/ DB’s, 3 x 12/arm, rest as needed

#30

This was changed when I tweeked my neck that one day

A. Deadlift @ 41X1, 3 x 10 reps, moderate light load, focus on perfect posture and keeping chin tucked, stop if causes any more pain

#135

B. DB Walking Lunges, 4 x 24 Steps, rest 2 min

2@45 2@50 << these felt hard on my legs for some reason

C1. Chest Supported DB Row @ 20X2, 4 x 10, rest 60 sec #30

C2. Single Arm DB Bench Press @ 30X1, 4 x 10, rest 90 sec #45

+

10 min @ 70%

Bike 2 min

35 sec hollow body hold

3 and 20 seconds into the hollow position << these I felt a very little in my back. 

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Push Press @ 20X2, 3, 2, 1, 3, 2, 1, rest 30 sec **second set of 3, 2, 1 should be higher than first

3@ 140, 2@ 160, 1@180 3@150,2@170,1@190(failed twice

A2. Pendlay Row @ 20X2 w/ supinated grip, 6 x 5, rest 60 sec

+145 once, rest at 140

100m Sled Push for time: 100# on top of sled

Rest as needed

+1:17

5 rounds for time:

20 Wallball, 20#

10 Toes to Bar

50 Double Unders

13:08

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A1. Back Squat, build to a tough double in 12 min, then drop 10% and do 3 sets of 2 reps

#305. 3 sets at 275

B. Squat Snatch, 1/min for up to 10 min **start @ 60% and add 5% each minute as long as you don’t fail a rep

Stopped at 7th minute I dropped at at 155

90,95, 105, 115,125,135,145,failed 155

C. Power Clean, 1/min for up to 10 min **start @ 60% and add 5% each minute as long as you don’t fail a rep

Made it to 200

110,120,130,140,150,160,170,180,190,200

10 min Bike cool down

Saturday- Mixed MAP

5 sets @ high consistent effort **mix and match order each set.  Goal is for last one to be the fastest one

Row 500m

15 Russian KB Swings, 53#

3 Ring Dips

15 Box Jumps, 30”

6 Ring Push Ups

15 Hang Power Cleans, 75#

9 Push Ups

Rest 5 min b/w sets

4:22

Box jump , ring dips, kb swing, row, ring pu,hang clean, push ups

4:23

Row, push up, hang clean,ring pu, dips, box kb,

4:10

Clean, row, push up, dips, box, ring push up, kb

4:13

Row, kb, push up, box, dips, ring push ups, hang clean

4:03

(I recordedy last set after I got off the row to see what you thought, I noticed in my clean I was hinging with my back where I have the pain I talked about, do you have any tips on how to keep that area tight!?) and wanted to know your thoughts about how it looked.

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 95% of FSQ 1RM- 5 x 2/4, rest 2-3 min **2 front squats, rack it then straight into 4 BSQ’s w/ same weight

#250

B1. Bench Press @ 20X1, build to a tough double in 10 min, then drop 10% for 3 sets of 2

#175 then sets at 155 ( posted video for you to see, do you know why my numbers aren't higher still?)

B2. Wtd Pull Up @ 20X1, build to a tough double in 10 min alternating with bench press, then drop weight and do 3 sets of max unbroken #30 pounds

12,10,9 I did these without tempo I didn't know if that is what you wanted

C1. Single ArmDB Press, 3 x 5 reps, rest 90 sec @ 45%+

#50

C2. Single Arm Bent Row, 3 x 8 reps, rest 90 sec @ 65#+

#75

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can

Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 210#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 2.2.1, rest 90 sec **do 2, drop rest 10 sec, do 2, drop rest 10 sec **note how HSPU’s go

C. Front Rack Walking Lunges, 4 x 14 Steps, rest 60 sec b/w legs **video one set please

+

165, 145, 145,150 (tweeked my neck when I was doing the hspu, these felt difficult)

10 min @ 70%

Row 250m

30 sec hollow body hold

20 sec Top of Pull Up Hold on Rings, trying to get chest to rings and hold false grip if possible

( really have trouble with holding a false grip

25 sec Bottom of Ring Dip Hold
3 rounds and 10 seconds into hollow rock ( I erased it by accident and could find where I wrote it down so I based it off memory)