Monday
A1. Banded Reverse Squats; 3 x 10
A2. 6″ Patrick Step-Up; 3 x 10/10
A3. Banded Strict Press; 3 x 8-10
B1. ATG Split Squat; 3 x 4-6ea
*3s lower, elevate front foot 6″
B2. Kang Squat; 3 x 4-6
*use empty bar (or trainer bar)
B3. Plate Front Raise; from Squat; 3 x 6-9
C. Back Squat; 4 x 4
*take 2 warm-up sets before counting set 1
*start moderately heavy, end tough
D. Strict HSPU; 4 Tough Sets
*lvl 1: Tall-Kneeling KB Strict Press
*lvl 2: Band-Assisted sHSPU
*lvl 3: Strict Handstand Push-Up
*lvl 4: Strict Parallette HSPU
E. Supine Single DB Skull Crusher; 2 x AMRAP -2
F. Staggered Grip Pull-Up on Climbing Rope; 4 x 2-5
*alternate top hand each set
*lvl 1 = feet-assisted
*lvl 2 = bodyweight
*lvl 3 = weighted
Tuesday
5:00 Row (or) Bike @ Cruise Pace
+
Every 15:00 x 2 Sets:
(recovery at easy pace on bike or rower b/t sets)
…
*set 1: For Time; Quality Focused
12-11-10-9-8 DB Bench Press
*run 150m after each set
(perform at a load you can do unbroken)
…
*set 2: For Time; Quality Focused
12-11-10-9-8 Toes-to-Bar
*run 150m after each set
(scale to a movement you can do unbroken)
+
5:00 Row (or) Bike @ Cruise Pace
Wednesday
EMOM 9:00
1) 4 Broad Jump
2) 5 Power Snatch; empty bar
3) 6 Ice Skater Jumps
+
“Oly Total”
(Snatch + Clean & Jerk)
For Total Load
*compare to 9.8.24, 11.10.23, 11.25.22
+
Tabata Hanging Knee Raises
Thursday
3 Sets: (7:00 On, 3:00 Off)
*each @ quality-focused pace
…
Station 1:
-2x50ft Sandbag Carry
-2x50ft Backwards Sled Drag
-30s Sorenson Hold
…
Station 2:
-5 BB Bent Over Row; mod-heavy
-7 Sumo Deadlift High Pull; same wt
-9 Barbell Hops
…
Station 3:
-8 Dual KB Front Squat
-6 Strict Pull-Up / 8 Ring Row
-4 Burpee to Bar Touch
+
“Widow Maker”
5:00 Max Bar-Facing Burpees
Friday
[7:00 Clock]
Build to Power Snatch Weight
…rest 60s…
EMOM 12:00: 2 Power Snatch
*use the same load for all sets
+
“Axe to Grind”
For Time (12:00 Cap)
-60 GHD Sit-Ups
-45 DB Lunge 50/35’s
-30 Snatch 95/65lb
-15 Ring Muscle-Up
*compare to 9.20.25, 12.20.24
Saturday
“The (Lumber) Capital”
For Time
-20 Sandbag Cleans 150/125lb
-1000m Run
-20 Farmer’s Carry (50ft) 70/50’s
-1000m Run
-20 Sandbag Carry (50ft) 150/125lb
Sunday
Lumber Capital Run Club
Learn More (Start Time: Noon)
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.