Monday
Every 1:45 x 8 Sets:
*sets 1-4: 2 Overhead Squats
(start light, end mod-heavy)
*sets 5-8: 2 Back Squats
(start mod-heavy, end heavy)
+
“Dickies Triplet”
5 Rounds for Time (18:00 Cap)
-300m Run
-12 Toes-to-Bar
-8 Dumbbell Snatch 70/50lb
*Rx+ = 90/60lb
*compare to 8.26.24
Tuesday
[8:00 Clock]
Jump Rope Crossover Practice
*At 0,2,4,6:00 complete:
-PC + SC + PJ + SJ; empty bar
+
Every 2:00 x 10 Sets:
*sets 1-5: Power Clean + Squat Clean
*sets 6-10: Push Jerk + Split Jerk
(for each: start moderate, end heavy)
+
“Hangry”
For Time (12:00 Cap)
3-6-9-6-3 Hang Squat Clean 135/95lb
*40 Crossover Single Unders after each set
(Rx+ = 155/105lb & 20 Crossover DU)
*compare to 10.8.24
Wednesday
“Dr. Jekyll”
For Time (15:00 Cap)
-45/36 Calorie AirBike
-45 Deadlift 225/155lb
-45 Russian KB Swing 70/53lb
*Rx + = American
+
“Mr. Hyde”
For Time (15:00 Cap)
-55/45 Calorie Row
-30 DB Hang Clean & Jerk 50/35’s
-45 Pull-Ups
*Rx + = Chest-to-Bar
*compare to 12.22.23 & 10.9.24
Thursday
EMOM 10:00
1) 30s Max Hand-over-Hand Boar Pull
2) 15 Banded Lat Rows
+
EMOM 10:00
1) 40s Patrick Step-Up (split)
2) 40s Supine Glute Bridges
+
EMOM 10:00
1) 30s Machine Face Pulls
2) 30s DB Hammer Curls
+
EMOM 10:00
1) 30s Supine Toe-Touches
2) 30s Med-Ball Russian Twists
*compare to 11.30.23
Friday
[10:00 Clock]
-6 Push-Up to Down-Dog
-15s PNF Elevated Cat
-6/6 KB Windmill
-15s Supinated Dead Hang
-12 Hip 90-90’s
-12 BB Back Rack Rotations
-6/6 Single Leg Hip Thrust; Off Bench
+
[3 x 3:00]
*Build to Starting Wt in Each Lift
(i) Overhead Squat
(ii) Power Clean + Squat Clean
(iii) Bench Press
+
“Other Total Prep Day”
Every 2:00 x 12 Sets:
*sets 1-4: 2-3 Overhead Squats
*sets 5-8: Power Clean + Squat Clean
*sets 9-12: 2-3 Bench Press
(RPE 6,7,8,9 for each movement)
+
8:00 Cyclical @ Recovery Pace
*row, bike, ski, walk
Saturday
“Two By Fifteen”
AMRAP 15:00
-80 GHD Sit-Ups
-40 Lateral BBJO 24/20″
…
Max Rounds in Remainder
-2 Rope Climb 15ft
-2 Handstand Walks 15ft
+
30:00 Easy Run
*nasal breathing only
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.