Workout Archive
Before we shutdown the old website, I exported the content as XML. I finally got around to parsing the XML, extracting the HTML posts, coverted them to markdown and then used some heuristics to pull out only the workout portion of the posts, none of the old blog stuff and news. This is all programatically generated below, so hopefully it all turned out well.
5 years of workouts! You can see how I progress as I learn what works for people and what doesn’t.
08-Jun-2015
Deadlift to a heavy single
followed by 12-9-6 at 65%
09-Jun-2015
5 RFT
8 Heavy Swings
8 Burpees
8 Box Jump / Step Down
10-Jun-2015
Run 600, 400, 400, 200, 200, 200
Rest 1:1
11-Jun-2015
Press 8-8-8
Push Press 5-5-5
Push Jerk 3-3-3
12-Jun-2015
5 rounds with full recovery:
15 front squats
3 tall box jumps
15-Jun-2015
5 rounds for time:
8 heavy swings
8 heavy goblet squats
16-Jun-2015
row 4x500
rest while partner rows
17-Jun-2015
5 rounds with full recovery:
10 unbroken thrusters
sprint 200 m
18-Jun-2015
3 rounds with full recovery:
max push-ups
10-12 push press
19-Jun-2015
1-2-3-4-5-6-7-8-9-10 KB swings
10-9-8-7-6-5-4-3-2-1 box jumps
22-Jun-2015
10 1-minute rounds:
20 KB swings
23-Jun-2015
3 rounds with full recovery:
8 deadlifts
run 200
24-Jun-2015
5 rounds with full recovery:
5 cleans
farmer’s walk
25-Jun-2015
5 rounds, 2 minutes each:
12 burpees
12 KB snatch
26-Jun-2015
5 rounds, 5 minutes each:
run 400
10 box jumps (step-down)
29-Jun-2015
3 rounds with full recovery:
8 press
8 OHS
30-Jun-2015
3 rounds with full recovery:
8 cleans
8 front squats
01-Jul-2015
21-15-9:
air squats
burpees
KB swings
02-Jul-2015
Row 6 x 300m
03-Jul-2015
The Bear
5 rounds with full recovery of the Bear barbell complex
06-Jul-2015
Push press 5x3
then max rep pull-ups
We’ll take about 15 minutes to find a heavy 3, then another 15 minutes to do the 5x3. For the max pull-ups, if you get less than 10, you test your max again with ring rows.
07-Jul-2015
Three 5-minute rounds:
10 KB Snatch each arm
Sprint 200m
3 pull-ups
08-Jul-2015
for time:
row 2K
09-Jul-2015
8 1-minute rounds:
3 Squats (~80%)
10-Jul-2015
3 rounds with full recovery:
8 bent-over row
8 hang clean
8 front squat
8 press
8 good morning
Complete the entire complex without putting the bar down
13-Jul-2015
5 rounds:
10 heavy KB swings
5 tall box jumps
200 m medball run
rest 2:00
14-Jul-2015
10-9-8-7-6-5-4-3-2-1
KB snatch
7 burpees between rounds
15-Jul-2015
8 3:00 rounds:
3 clean and jerks
16-Jul-2015
Squat
15 minutes to find a heavy single
then 12-9-6 at 65%
17-Jul-2015
5 rounds:
25 light KB swings
10 box step-ups
400 m run
rest 1:00
20-Jul-2015
5 min long cycle KB C&J test
rest 15 min
5 min KB snatch test
21-Jul-2015
8 rounds with full recovery
3 deadlift
3 clean pull
3 close grip muscle snatch
3 squat
3 good morning
22-Jul-2015
5 rounds with full recovery:
5 heavy thrusters
3 pull-ups
23-Jul-2015
KB complex:
(swing 3, snatch 3, clean 3, jerk 3, thruster 3) each arm
3 rounds with 2:00 rest
24-Jul-2015
Row 600 m, rest 3:00
Run 600 m, rest 3:00
Row 600 m, rest 3:00
Run 600 m
27-Jul-2015
Front squat 5x3 at 90%
28-Jul-2015
8 rounds with full recovery:
Hang Snatch 3, OHS 3, Squat 3, Good Morning 3, Row 3, Deadlift 3
29-Jul-2015
5 rounds:
6 KB clean and front squat
Overhead plate carry
6 push-ups
rest 2:00
30-Jul-2015
As many rounds as possible in 7:00:
10 goblet squats
Carry KB length of gym
10 KB swings
Carry back
5 burpees every time KB touches the ground
31-Jul-2015
8 2:00 rounds:
Snatch 3 at 75%
03-Aug-2015
Deadlift to a heavy single
then
8x2 @ 85%
04-Aug-2015
For time:
Row 1k
50 push presses (empty bar)
21 burpees
05-Aug-2015
8 hill sprints
06-Aug-2015
5 rounds with full recovery:
5 upright row
5 close grip muscle snatch
5 squat
5 BTN press
5 good mornings
07-Aug-2015
3 rounds with full recovery:
8 presses
max pull-ups (ring rows)
10-Aug-2015
2 rounds
run 600
25 KB swings
rest 2:00
11-Aug-2015
3 rounds with full recovery
farmer’s run 200 m
sprint 200 m
3 tall box jumps
12-Aug-2015
Squat to a heavy single
then 6x3 at 80%
13-Aug-2015
5 rounds with full recovery:
5 power clean
5 press
5 squat
5 good morning
5 BTN press
5 front squat
14-Aug-2015
8 rounds for time:
8 light KB snatch
8 burpees
8 light goblet squats
17-Aug-2015
Row 250-500-1000-500-250
rest 1:00 between rounds (or rest while partner rows)
18-Aug-2015
10 rounds:
2 clean and jerks every 2:00
19-Aug-2015
8 rounds:
3 squats every minute
20-Aug-2015
10 rounds for time:
5 pull-ups (or wherever you are in the progression)
10 OHWPL
21-Aug-2015
Row 1:00-2:00-4:00-2:00-1:00
Rest 1 min (or while partner rows)
24-Aug-2015
10 rounds with full recovery:
2 OHS
2 Squat
2 Good Morning
2 Front Squat
2 Row
25-Aug-2015
Press 5-5-5
Push press 3-3-3
Push jerk 1-1-1
Jerk 1-1-1
26-Aug-2015
5 rounds:
Run around the building
Farmer’s walk around the building
OH plate carry around the building
Rest 1:00
27-Aug-2015
Row 3 x 5:00
Rest while partner rows
28-Aug-2015
Deadlift
Work up to a heavy single
Then 8 x 1 at 90%, full recovery between sets
31-Aug-2015
5 rounds with full recovery:
2 squat clean thrusters
suitcase carry, 200 m
01-Sep-2015
For time:
Row 5, Clean 5, Front Squat 5, Press 5, Good Morning 5
then 4 of each
then 3 of each
then 2 of each
then 1 of each
02-Sep-2015
Row 5 x 2:00
Rest while partner rows or rest 2:00
03-Sep-2015
4 rounds with full recovery:
3 pull-ups or negatives
8 bent-over rows
04-Sep-2015
3 rounds with full recovery:
10 front squats
10 straight-legged deadlifts
07-Sep-2015
Complex for time:
8-6-4-2-1
Deadlift
Clean Pull
Close Grip Muscle Snatch
Squat
Good Morning
Row
09-Sep-2015
Snatch up to a heavy single
Then 12-9-6 at 60%
10-Sep-2015
Press
Work up to a heavy single
Then 12-9-6 at 50%
11-Sep-2015
Complex for time:
5-5-3-3-1-1
Hang Snatch
OHS
Squat
Good Morning
Row
Deadlift
14-Sep-2015
Row 4 x 4:00, rest 4:00 between rows
Kettlebell Workout Week 1 Day 1
Warm-up: 10 TGUs, 30 swings (light), 15 snatches each arm (light), 10 clean and jerks each arm (light)
5:00 snatch (light) without setting down the bell, switch arms as needed
20 cleans (light) each arm, only switch once, cycle without pause
1 clean and 10 jerks each arm, only switch once, cycle without
pause
goblet squat mobility
Kettlebell Workout Week 1 Day 2
Warm-up: 10 TGUs, 20 goblet squats (light), 20 snatches each arm (light)
50-50-50
swings
one-armed swings
double swings
rest 2:00 between rounds
3 rounds:
5 clean and press each side
15-Sep-2015
5 rounds with full recovery
3 squats
max pullups
16-Sep-2015
3 rounds with full recovery
5 front squats
max pullups
17-Sep-2015
Complex for time:
10-8-6-4-2
Upright Row
Close Grip Muscle Snatch
Squat
BtN Press
Good Morning
Row
18-Sep-2015
Row 3 x 5:00
Rest 5:00 between rows
21-Sep-2015
Press 5-5-5
Push press 3-3-3
Jerk 1-1-1
22-Sep-2015
As heavy as possible:
Front squat 3-2-1
Squat 3-2-1
Deadlift 3-2-1
Kettlebell Workout #1
Warm-up:
10 TGUs
30 swings
30 snatches
30 clean and jerks
5 rounds of of the complex:
5 swings each arm
5 cleans each arm
5 jerks each arm
5 snatches each arm
no breaks between rounds
then farmer’s walks
Kettlebell Workout #2
Warm-up:
10 TGUs
20 goblet squats
40 one-armed swings
5 rounds with full recovery:
8 goblet squats
8 push-ups
then 50-40-30-20-10 swings with increasing weight each time
23-Sep-2015
Complex for time
5 rounds of:
5 Power Clean
5 Press
5 Squat
5 Good Morning
5 BtN Press
5 Front Squat
24-Sep-2015
Row 2 x 8:00
Rest 8:00 between rows
25-Sep-2015
Front squat 10-10
Push press 10-10
Squat 10-10
28-Sep-2015
10 rounds with full recovery
3 heavy KB Snatch, each arm
3 heavy KB C&J, each arm
29-Sep-2015
Complex for time:
5-5-3-3-1-1
OHS
Squat
Good Morning
Front Squat
Row
Deadlift
30-Sep-2015
row 4k @ 20 spm
01-Oct-2015
Clean 3x5
Front squat 3x5
02-Oct-2015
Full recovery between sets:
Squat 3x8
Bent-over Row 3x8
05-Oct-2015
Viking Helen
(I’m not telling you what that means, but you may be able to figure it out with the google.)
06-Oct-2015
3 rounds with full recovery
50-40-30-20-10 KB Swing Ladder
07-Oct-2015
Press 5x3
Push Press 3-3-3
Jerk 1-1-1-1-1-1 (slowly work up to a single max effort)
08-Oct-2015
Every 3:00 for 5 rounds
Squat 5 @ 80% (our definition of 80% is what feels like an 80% effort)
09-Oct-2015
21-15-9
Goblet Squats
Swings
Box Jumps (step-down)
12-Oct-2015
5min KB Snatch Test - aim for 100 reps
(something else for the people doing the noon KB program, since you just did this)
13-Oct-2015
5 rounds with full recovery:
2 heavy cleans
farmer’s walk
14-Oct-2015
7 rounds with full recovery:
5 KB press left side
waiter’s walk (OH carry)
5 KB press right side
waiter’s walk (OH carry)
15-Oct-2015
21-15-9
wall balls
burpees
box jumps
16-Oct-2015
5:00 KB clean and jerk test
19-Oct-2015
Squat 8x2 - go heavy but move fast on each rep
20-Oct-2015
Press 8X2
then
Deadlift 8x2
21-Oct-2015
12-9-6
tall box jump
pull-up
KB snatch left arm
KB snatch right arm
22-Oct-2015
Kettlebell Triathlon:
5:00 1-arm swings
5:00 snatches
5:00 clean and jerk
switch arms as needed
no break between sets
no setting the kettlebell down (must rest as a rack carry or farmer carry)
23-Oct-2015
8 rounds every 3:00
3 Clean and Jerk
26-Oct-2015
Test 1RM squat
27-Oct-2015
8 rounds with full recovery:
3 squats
3 tall box jumps
28-Oct-2015
3 rounds with full recovery:
10-10-10-10-10 each arm, one arm KB swing ladder
29-Oct-2015
Test 1RM snatch (or power, or hang, or wherever you are in your progression learning the snatch)
30-Oct-2015
Death by pull-ups
(1 the first minute, 2 the second minute, etc.)
stop when you fail to complete the pullups
then do 5 push-ups until everyone is done
02-Nov-2015
5 rounds for time:
7 burpees
7 box jumps
7 wall ball
03-Nov-2015
4 rounds with full recovery (that means go heavy)
5-5-5-5-5 each arm KB snatch
04-Nov-2015
10 rounds (every 2:00):
1 squat (90%)
1 heavy suitcase carry
05-Nov-2015
Test 1RM Deadlift
06-Nov-2015
5-3:00 minute rounds with 1:00 rest
as many rounds as possible
3 power clean (~60-70%)
6 push-up
9 squat
09-Nov-2015
4 rounds with full recovery:
10 reps of the complex:
swing
snatch
clean
press
use double kettlebells or do 10 each arm, alternating arms
10-Nov-2015
Test 1RM Clean and Jerk
11-Nov-2015
10-2:00 rounds
2 Deadlift (~90%)
5 KB Swings
12-Nov-2015
For time:
12-9-6
Burpee
Tall Box Jump
Pull-up
13-Nov-2015
The Russian Bear
16-Nov-2015
5 rounds:
3 snatch grip BTN thrusters
3 pull-ups
rest 2:00
17-Nov-2015
Test 1RM Strict Press
18-Nov-2015
Row 1k
then accumulate 100 push-ups and 50 pull-ups (break up any way you want)
19-Nov-2015
10-9-8-7-6-5-4-3-2-1 one-arm KB swings (each arm)
5 burpees between rounds
20-Nov-2015
Squat 3x5 (~80%)
then
Deadlift 3x5 (~80%)
23-Nov-2015
3 attempts each to find a max squat, press, and deadlift
24-Nov-2015
For time:
12-9-6
deadlift
tall box jump
heavy KB swing
25-Nov-2015
For time:
21 KB snatch each arm
8 push-ups
15 KB snatch each arm
8 push-ups
9 KB snatch each arm
8 push-ups
27-Nov-2015
Fish Game
30-Nov-2015
squat 3x5
then
for 20 minutes, cycle each minute
3 Heavy KB snatch, left arm
3 Heavy KB snatch, right arm
3 Heavy KB C&J, left arm
3 Heavy KB C&J, right arm
01-Dec-2015
press 3x5 - add weight from last time
then
3 rounds for time:
75 KB swings (you’re lucky it’s Tuesday and the rowing team has the ergs…)
15 wall ball
10 push-ups
5 pull-ups
02-Dec-2015
deadlift 2x5 - add weight from last time
then
3 C&J every 3:00 for 8 rounds
03-Dec-2015
squat 3x5 - add weight from last time
then
press 5-5-5
push press 3-3-3
jerk 1-1-1
04-Dec-2015
push press 5x3 - add weight from last time
then
4 rounds of the following complex (~3 min rest between rounds)
8 reps each of
Upright Row
Clean
Front Squat
Press
Squat
Good Morning
07-Dec-2015
power clean 5x3 - add weight from last time
then
21-15-9 reps for time:
KB snatch, each arm
calorie row
box jump
08-Dec-2015
front squat 3x5 - add weight from last time
then
20 min to find a heavy power clean
then
12-9-6 T&G at 60%
09-Dec-2015
press 3x5 - add weight from last time
then
20 min to find a heavy power snatch
then
12-9-6 T&G at 60%
10-Dec-2015
deadlift 2x5 - add weight from last time
then
3 rounds with full recovery of the complex:
10 deadlift
10 clean pull
10 close grip snatch
10 back squat
10 good morning
10 row
11-Dec-2015
squat 3x5 - add weight from last time
then
6 rounds for time:
10 KB snatch, ea (AHAP, unbroken)
10 wall ball
14-Dec-2015
3 rounds of max push-ups
then
Find a heavy single push press
then 15-12-9 at 50%
15-Dec-2015
Power snatch 5x2 - add weight from last time
then
Squat 3x12
25 KB swings and 15 box jumps between rounds
16-Dec-2015
squat 3x5 - add weight from last time
then
5 rounds of the complex - add weight each round
5 hang snatch
5 overhead squat
5 squat
5 good morning
5 BTN press
5 hang clean
17-Dec-2015
press 3x5 - add weight from last time
then
for time:
50-40-30-20-10 KB swing ladder (increasing weights)
15 air squats between rounds
18-Dec-2015
3 sets of max pull-ups
then
3 rounds with a sense of urgency:
12 deadlifts
9 power cleans
6 jerks
21-Dec-2015
front squat 3x5 - add weight from last time
then
10 rounds, every 3:00
10 push press
2 laps suitcase carry, each arm (4 laps total)
22-Dec-2015
push press 5x3 - add weight from last time
then
4 rounds for time of the complex:
7 bent over rows
7 power snatches
7 squats
7 btn presses
7 good mornings
7 front squats
23-Dec-2015
a) 1x5 deadlift
b) 1x3 bear complex
c) Towers of Hanoi shuttle run
24-Dec-2015
squat 3x5 - add weight from last time
then
Death by 10m row:
Minute 1: row 10m
Minute 2: row 20m
Minute 3: row 30m
Minute 4: row 40m
…
until you cannot complete the number of meters in a minute
26-Dec-2015
squat 3x5 - add weight from last time
then
8 rounds, every 3:00
3 snatch
28-Dec-2015
power clean 5x3 - add weight from last time
then
10 rounds, every 3:00
8 squats
20 KB swings
29-Dec-2015
squat 3x5 - add weight from last time
then
for time:
21-15-9
Burpee
KB Swing
Box Jump
30-Dec-2015
3 attempts, max push-ups
then
5-5-5 press
3-3-3 push press
1-1-1 jerk
add weight every set
31-Dec-2015
deadlift 2x5 - add weight from last time
then
8 rounds every 1:00
3 squats at ~85%
02-Jan-2016
squat 3x5 - add weight from last time
then
20 rounds, every 1:00
5 KB clean and jerk
04-Jan-2016
press 3x5 - add weight from last time
then
for time:
21-15-9
air squat
burpee
wallball
05-Jan-2016
deadlift 2x5 - add weight from last time
then
for time:
1000m row
30 burpees
20 box jumps
10 pull-ups
06-Jan-2016
squat 3x5 - add weight from last time
then
5 rounds with full recovery:
10 heavy goblet squats
10 light KB thruster each arm
07-Jan-2016
push press 5x3 - add weight from last time
then
8 rounds, every 2:00:
3 snatches heavy but perfect
08-Jan-2016
power clean 5x3 - add weight from last time
then
3 rounds with full recovery
50-40-30-20-10 KB swing ladder
10 burpees between sets
11-Jan-2016
front squat 3x5 - add weight from last time
then
3 rounds with full recovery:
row 1000 m
1 attempt at max pull-ups
12-Jan-2016
press 3x5 - add weight from last time
then
every 1:00 for 20 rounds:
5 heavy KB C&J (alternate arms each minute)
13-Jan-2016
deadlift 2x5 - add weight from last time
then
5 rounds with full recovery:
8 front squats (~65%)
two laps heavy farmers walk
14-Jan-2016
strength*
squat 3x5
then
8 rounds for time:
as a complex (same bar, same weight, don’t put the bar down)
3 hang snatches
3 overhead squats
3 squats
3 btn press
15-Jan-2016
strength
3 attempts of max rep push-ups
then
5 rounds with full recovery:
row 500 m
20 KB swings
16-Jan-2016
5 rounds
every 5:00
10 box jumps
10 KB snatch left
10 KB snatch right
10 wallball
18-Jan-2016
strength
power snatch 5x2
then
5 rounds with full recovery:
7 thrusters
5 tall box jumps
3 pull-ups
19-Jan-2016
strength
Squat 3x5
then
Press 5-5-5-5
Push press 3-3-3-3
Jerk 1-1-1-1
Start light and add weight each set.
20-Jan-2016
strength
press 3x5
then
5 rounds for time:
8 heavy deadlifts
8 tall box jumps
21-Jan-2016
strength
3 attempts of max rep pull-ups
then
“Death by 10 m row”
In the first minute, row 10 m.
In the second minute, row 20 m.
In the third minute, row 30 m.
Continue, adding 10 m each minute, until you fail to complete the required meters.
22-Jan-2016
strength
front squat 3x5
then
8 rounds every 3:00
5 cleans, heavy but perfect
23-Jan-2016
15-12-9-6-3
Air squats
KB clean and jerk
Burpees
25-Jan-2016
strength
push press 5x3
then
AMRAP in 20 min
15 air squats
1 lap heavy farmer’s walk
5 push-ups
26-Jan-2016
strength
deadlift 2x5
then
21-15-9
thrusters
wall ball
27-Jan-2016
strength
squat 3x5
then
3 rounds for time:
row 300 m
21 KB swings
12 pull-ups
28-Jan-2016
strength
press 3x5
then
accumulate 50 pull-ups
stop every 5 minutes and do 20 KB swings
01-Feb-2016
strength
squat 3x5
then
21-15-9
Heavy KB Swing (32/20)
Wall Ball
02-Feb-2016
strength
3 attempts for max push-ups
then
20-19-18-…-3-2-1 KB Snatch
1-2-3-…-18-19-20 Box Jump
03-Feb-2016
strength
deadlift 2x5
then
5 rounds
15 OHS
row 300m
04-Feb-2016
strength
front squat 3x5
then
work up to a heavy single press
then 12-9-6 at 65%
05-Feb-2016
strength
Press 3x5
then
For 20 minutes do:
5 pull-ups
10 push-ups
15 squats
08-Feb-2016
strength
power snatch 5x2
then
For time:
Row 2000 m
09-Feb-2016
strength
squat 3x5
then
for time:
accumulate 30 bodyweight squats and 30 pull-ups
split up the reps in any way
10-Feb-2016
strength
push press 5x3
then
8 rounds
every 3:00
3 C&J heavy, but perfect (~85-90%)
11-Feb-2016
strength
3 rounds of max attempts: pull-ups
then
3 rounds for time:
20 KB snatch left
20 KB snatch right
20 air squats
12-Feb-2016
strength
squat 3x5
then
5 rounds
every 5:00
row 500m
10 heavy KB swings
15-Feb-2016
strength
press 3x5
then
3 rounds with full recovery:
8 front squat
8 tall box jumps
16-Feb-2016
strength
deadlift 2x5 (Mark - you can make this up next time you come in)
then
Every minute for 30 minutes:
5 KB clean and push press as heavy as possible
Switch arms each minute
17-Feb-2016
strength
front squat 3x5
then
4 Tabatas*:
KB Swing
Row (for calories)
Push-up
Wall ball
*A Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest - a total of 4 minutes. This is a longer conditioning workout where we concatenate 4 Tabata intervals together - this will be a 16 minute workout. You’ll do all 8 intervals on your movement before rotating to the next one.
18-Feb-2016
strength
3 attempts at max push-ups
then
for time:
21-15-9
goblet squat
burpee
row for calories
19-Feb-2016
strength
power clean 5x3
then
8 rounds
every 2:00
3 snatch - heavy but perfect (~80-85%)
22-Feb-2016
strength
squat 3x5
then
20 minutes to find a heavy single C&J
then, 12-9-6 push press at 50% of the best C&J
23-Feb-2016
strength
press 3x5
then
For time:
1-2-3-…-8-9-10 Burpee
10-9-8-…-3-2-1 Pull-up
24-Feb-2016
strength
deadlift 2x5
then
3 rounds of
1 min - deadlift (~50% of 1RM)
1 min - push press (~50% of 1RM)
1 min - row
1 min - wall ball
1 min - carry
1 min - rest
Keep moving but always be going slow enough that you could keep up a conversation. Don’t stop and rest, but don’t get out of breath. This is a long, low, and slow workout.
25-Feb-2016
strength
squat 3x5
then
5 rounds with full recovery:
5 heavy cleans
1:00 suitcase carry
26-Feb-2016
strength
push press 5x3
then
5 rounds with full recovery:
8 deadlifts
8 KB snatch
8 push-ups
29-Feb-2016
strength
power snatch 5x2
then
5 rounds
every 5:00
15 push press
20 walking lunges
15 swings
01-Mar-2016
strength
front squat 3x5
then
row 250m
30 KB swings
row 500m
20 KB swings (heavier than previous round)
row 750m
10 KB swings (heavier yet)
row 1000m
*if there are not enough ergs for everyone, it will be coach’s choice round-robin rowing with a similar time and intensity domain.
02-Mar-2016
strength
press 3x5
then
20 rounds:
every 1:00 do 1 heavy clean and jerk
03-Mar-2016
strength
3 attempts for max pull-up
then
3 rounds
every 5:00
8 deadlift
8 box jump
04-Mar-2016
strength
squat 3x5
then
5 rounds for time:
15 tall box jumps
10 push-ups
5 pull-ups
07-Mar-2016
strength
3 attempts for max push-ups
then
4 Tabatas:
air squat
push-up
pull-up
burpee
08-Mar-2016
strength
deadlift 2x5
then
5 rounds with full recovery:
2 laps heavy carry
bear crawl down and back
2 laps heavy carry
lunge down and back
2 laps overhead carry
09-Mar-2016
strength
squat 3x5
then
10 rounds
every 2:00
5 pull-ups
10 push-ups
10-Mar-2016
strength
press 3x5
then
5 rounds with full recovery
5 pull-ups
10 burpees
15 goblet squats
20 KB swings
11-Mar-2016
strength
power clean 5x3
then
cycle every minute for 24 minutes (4 rounds)
with the same heavy kettlebell
9 swings, left
9 swings, right
6 snatch, left
6 snatch, right
3 C&J, left
3 C&J, right
14-Mar-2016
strength
front squat 3x5
(for the new folks - that’s 3 sets of 5 reps)
then
8 rounds
every 1:00
5 squats (~65%)
15-Mar-2016
strength
push press 5x3
then
15 minutes to find a heavy overhead squat
then
12-9-6 at 60%
16-Mar-2016
strength
deadlift 2x5
then
5 rounds for time:
3 tall box jumps
5 power cleans
7 burpees
17-Mar-2016
strength
squat 3x5
then
5 rounds:
1:00 row (replace with 1:00 KB complex for the noon class)
1:00 KB swings
1:00 rest
18-Mar-2016
strength
press 3x5
then
8 rounds
every 3:00
3 C&J (heavy but perfect)
21-Mar-2016
strength
power snatch 5x2
then
8 rounds:
every 1:00
5 front squats
22-Mar-2016
strength
squat 3x5
then
5 rounds for sense of urgency:
20 KB swings
10 goblet squats
5 box jumps
23-Mar-2016
strength
3 attempts max push-ups
then
main workout
row for 2 minutes, rest for 1 minute until you accumulate 2000m or 10 minutes of rowing, whichever comes first
24-Mar-2016
strength
3 attempts for max pull-ups
then
5 rounds with full recovery
5 heavy thrusters
20 KB swings
25-Mar-2016
strength
front squat 3x5
then
press 5-5-5
push press 3-3-3
jerk 1-1-1
28-Mar-2016
strength
press 3x5
then
3 rounds for a sense of urgency:
5 pull-ups
10 push jerks
5 tall box jumps
29-Mar-2016
strength
deadlift 2x5
then
20 rounds:
every 1:00
10 KB swings AHAP
30-Mar-2016
strength
squat 3x5
then
find a heavy clean
then
12-9-6
hang clean at 50%
31-Mar-2016
strength
push press 5x3
then
8 rounds:
every 3:00
3 snatches (heavy-but-perfect)
01-Apr-2016
strength
power clean 5x3
then
3 rounds with full recovery:
12 deadlifts
sprint to the stop sign and back
5 pull-ups
75 burpees
04-Apr-2016
strength
squat 3x5
then
500-400-300-200-100 m row
10-20-30-40-50 KB swings
(alternate movements)
05-Apr-2016
strength
press 3x5
then
10 rounds
every 1:00
3 push jerk, AHAP but quick
06-Apr-2016
strength
deadlift 2x5
then
work up to a heavy deadlift
then
12-9-6 at 60%
07-Apr-2016
strength
front squat 3x5
then
3 rounds
5 power cleans
5 front squats
5 push press
rest 1:00
08-Apr-2016
strength
3 attempts max push-ups
then
20 rounds
every 1:00
5 kb snatch (heavy but perfect, switch arms each round)
09-Apr-2016
something fun with prowlers and a technical lift - I’m taking a page from Randy’s pre-fatigue-before-practice book.
11-Apr-2016
strength
power snatch 5x2
then
6 rounds
1 minute each
10 KB front squat left
10 KB push press left
10 KB front squat right
10 KB push press right
12-Apr-2016
strength
squat 3x5
then
work up to a heavy clean and jerk
then
12-9-6 push press at 50%
13-Apr-2016
strength
press 3x5
then
4 rounds:
1:00 row
1:00 KB swings
1:00 box jumps
1:00 rest
14-Apr-2016
strength
3 attempts for max pull-ups
then
3 rounds:
row 1k
rest 2:00
15-Apr-2016
strength
squat 3x5
then
15 minutes to work up to a heavy squat
then
12-9-6 at 65%
18-Apr-2016
strength
push press 5x3
then
3 rounds:
every 5:00
farmers walk 1 lap
spiderman crawl 1 lap
8 squats (~50-60%)
19-Apr-2016
strength
deadlift 2x5
then
3 rounds for sense of urgency:
run to the stop sign and back
20 swings
10 pullups
(sub row 200m if the weather is bad)
20-Apr-2016
strength
front squat 3x5
then
run 600 m
rest 3:00
run 400 m
rest 2:00
run 400 m
rest 2:00
run 200 m
rest 1:00
run 200 m
rest 1:00
run 200 m
rest 1:00
21-Apr-2016
strength
press 3x5
then
at your own pace:
1-2-3-4-5 pull-up ladder
then
50 heavy KB swings
then
5-4-3-2-1 pull-up ladder
22-Apr-2016
strength
power clean 5x3
then
3 rounds with full recovery:
15 front squats
sprint to the stop sign and back
25-Apr-2016
strength
squat 3x5
then
3 rounds, 1 minute each:
KB swings
row
overhead plate walking lunges
burpees
rest
26-Apr-2016
strength
3 attempts for max push-ups
then
5 rounds:
farmers carry to the stop sign and back
sprint to the stop sign and back
paddle (or jog) easy for 2:00
27-Apr-2016
strength
deadlift 2x5
then
3 rounds with full recovery
do as a complex
8 power snatch
8 OHS
8 BtN push press
28-Apr-2016
strength
squat 3x5
then
20 min to work up to a heavy press
then
12-9-6 at 50%
29-Apr-2016
strength
press 3x5
then
3 rounds
every 5:00
row for calories for 2:00
then heavy KB swings to total 50 (that is, calories+swings=50)
02-May-2016
strength
power snatch 5x2
then
for 20:00
one-hand KB swings
switch as needed, rest as needed
*bring a heart rate monitor if you have one*
03-May-2016
strength
front squat 3x5
then
5 rounds for sense of urgency:
5 cleans
sprint to stop sign and back
10 heavy swings
04-May-2016
strength
push press 5x3
then
8 rounds:
every 3:00
3 clean and jerks
05-May-2016
strength
3 attempts at max pull-ups
then
For sense of urgency
21-15-9
KB swings
box jumps
burpees
06-May-2016
strength
squat 3x5
then
5 rounds:
row 2:00
rest 2:00
09-May-2016
strength
press 3x5
then
work up to a heavy push press
then
3x3 @ 85%
10-May-2016
strength
deadlift 2x5
then
deadlift 3-3-2-2-1-1-1 to a new 1RM
11-May-2016
strength
squat 3x5
then
3 rounds for sense of urgency
20 KB swings
sprint to stop sign and back
5 burpees
12-May-2016
strength
3 attempts for max push-ups
then
3 rounds:
1 min each
KB swing
push press (light!)
air squat
box jump
rest
*not a sprint, keep moving, but keep your heart rate low
13-May-2016
strength
power clean 5x3
then
10 rounds
every 2:00
2 snatches (~90% or higher, but perfect form - take your time!)
16-May-2016
strength
front squat 3x5
then
work up to a heavy push jerk
then
8 singles at 80%
17-May-2016
press 3x5
then
5 rounds for sense of urgency:
sprint to the stop sign
10 heavy KB swings
5 pull-ups
Endurance Option
accumulate 15 presses at 5RM
then/or
20 minutes below MAF
jog to the stop sign
10 KB swings left
10 KB swings right
ring rows
18-May-2016
deadlift 2x5
then
4 rounds:
1 minute each:
burpees
pull-ups
front squats (light!)
rest
Endurance Option
accumulate 15 deadlifts at 5RM
then/or
same as above
19-May-2016
squat 3x5
then
squat 3-3-2-2-1-1-1 to a new 1RM
Endurance Option
accumulate 15 squats at 5RM
then/or
15 minutes below MAF
rest as needed
10 goblet squats
10 one-arm swings left
10 KB front squats
10 one-arm swings right
20-May-2016
push press 5x3
then
5 rounds with full recovery
5 deadlifts
10 KB push press, left
10 KB push press, right
Endurance Option
accumulate 15 push press at 5RM
then/or
20 min below MAF
5 deadlifts
10 KB push press, left
10 KB push press, right
23-May-2016
power snatch 5x2
then
accumulate 15 squats at 80%
accumulate 15 deadlifts at 80%
break up sets as needed, no failures
Endurance Option
Same as regular workout
24-May-2016
squat 3x5
then
8 rounds
every 1:00
3 squats at 50%
then
8 rounds
every 1:00
2 deadlifts at 50%
move fast!
Endurance Option
accumulate 15 squats at 5RM
then/or
same as workout - drop sets if you need to keep below your MAF
25-May-2016
press 3x5
then
20 rounds
every 1:00
3 KB jerk AHAP
Endurance Option
accumulate 15 press at 5RM
then/or
20 minutes
KB long cycle C&J
switch arms as needed
rest as needed
26-May-2016
3 attempts for max pull-ups
then
front squat 3-3-2-2-1-1-1 to a new 1RM
Endurance Option
3 attempts for max pull-ups
then/or
5 rounds:
5 front squats
20 one-arm KB swings
rest as needed to stay below MAF
27-May-2016
front squat 3x5 (keep it light if you came in yesterday)
then
4 rounds:
2:00 row
2:00 air squat
2:00 KB swing
1:00 rest
Endurance Option
accumulate 15 front squat at 5RM
then/or
same as main workout but keep it below your MAF
31-May-2016
deadlift 2x5
then
3 rounds for sense of urgency:
farmers walk to stop sign
run 400m
7 burpees
Endurance Option
accumulate 15 deadlifts at 5RM
then/or
3 rounds below MAF:
farmers walk to stop sign
run 400m
7 burpees
01-Jun-2016
squat 3x5
then
5 pull-ups
50 KB swings
500 m row
4 pull-ups
40 KB swings
400 m row
3-30-300
2-20-200
1-10-100
Endurance Option
accumulate 15 squats at 5RM
then/or
same but stay below MAF (25 minute time cap)
02-Jun-2016
press 3x5
then
12 rounds:
every 1:00
3 presses at 50% 1RM
Endurance Option
accumulate 15 presses at 5RM
then/or
same as main workout, drop sets if you approach your MAF.
03-Jun-2016
power clean 5x3
then
2 rounds:
run 600 m
30 KB swings
10 pull-ups
Endurance Option
power clean 5x3
then/or
run 1200 m
100 KB swings
below MAF
04-Jun-2016
Depends on who shows up - we’ll try to do something fun
06-Jun-2016
squat 3x5
then
8 rounds
every 2:00
3 cleans (~90%)
Endurance Option
accumulate 15 squats at 5RM
then/or
16 minutes to complete 24 heavy cleans while below MAF
07-Jun-2016
push press 3x5
then
3 rounds with full recovery
10 OHS
10 Push-ups
10 Pull-ups
Endurance Option
accumulate 15 push press at 5RM
then/or
15 minutes below MAF
10 OHS
10 Push-ups
10 Pull-ups
08-Jun-2016
deadlift 2x5
then
AMRAP 20:00
Complex:
KB clean
KB front squat
KB jerk
KB front squat
KB snatch
Rest as needed. Switch arms as needed.
Endurance Option
accumulate 15 deadlifts at 5RM
then/or
same as above
09-Jun-2016
front squat 3x5
then
3 rounds for sense of urgency:
run 400
row 500
20 heavy swings
Endurance Option
accumulate 15 front squats at 5RM
then/or
3 rounds below MAF:
run 400
row 500
20 heavy swings
10-Jun-2016
press 3x5
then
work up to a heavy single press
then
12-9-6 at 60%
Endurance Option
accumulate 15 presses at 5RM
then/or
for 20 minutes
2 presses every minute at 60%
Loading…
13-Jun-2016
power snatch 5x2
then
3x5 clean lift-off
3x5 Romanian deadlift
3x5 deadlift
(keep weight light-enough that all 45 total reps look perfect)
Endurance Option
10x1/1:00 power snatch
then/or
same as main workout
14-Jun-2016
squat 3x5
then
20 rounds
every minute:
5 KB clean and jerk (pretty heavy)
alternate sides each minute
Endurance Option
accumulate 15 squats at 5RM
then/or
same as above but drop sets as needed to stay below MAF
15-Jun-2016
snatch push press 5x3
then
3 rounds with full recovery
run 400m
10 box jumps
10 burpees
Endurance Option
snatch push press 5x3
then/or
3 non-stop rounds below MAF
run 400m
10 box jumps
10 burpees
16-Jun-2016
lift-off (your choice, snatch or clean) 5x5
then
8 rounds
every 3:00
3 clean and jerks (~90%, but perfect)
Endurance Option
accumulate 15 lift-offs at 50% 1RM deadlift
then/or
same as main workout, drop sets if you approach your MAF
17-Jun-2016
squat 3x5
then
5 rounds for a sense of urgency: 7 push press
10 overhead walking plate lunges
5 pull-ups
Endurance Option
accumulate 15 squats at 5RM
then/or
same as above, staying below MAF
20-Jun-2016
press 3x5
then
3 rounds with full recovery
7 reps KB complex left arm (clean, front squat, clean, jerk, snatch)
7 reps KB complex right arm (clean, front squat, clean, jerk, snatch)
sprint to the red door to the left of the laundromat and back
7 burpees
Endurance Option
accumulate 15 presses at 5 RM
then/or
3 rounds non-stop below MAF
7 reps KB complex left arm (clean, front squat, clean, jerk, snatch)
7 reps KB complex right arm (clean, front squat, clean, jerk, snatch)
jog to the red door the red door to the left of the laundromat and back
7 burpees
21-Jun-2016
deadlift 2x5 (or skip this for extra KB snatch practice if you’re new to the movement)
then
3 rounds for sense of urgency
20 KB snatch each arm
run 400m
5 pull-ups
Endurance Option
accumulate 15 deadlifts at 5RM (or skip this for extra KB snatch practice if you’re new to the movement)
then/or
3 rounds below MAF
20 KB snatch each arm
jog 400m
5 pull-ups
22-Jun-2016
front squat 3x5
then
on the 2:00 interval 10-9-8-7-6-5-4-3-2-1 squat
go heavier every round
2 pull-ups between rounds
Endurance Option
accumulate 15 front squats at 5RM
then/or
same as main workout, drop sets if you go over MAF
23-Jun-2016
push press 5x3
after each set (including warm-up sets), do 1 TGU each side
then
8 rounds
every 2:00
3 snatches (~90%, but perfect)
Endurance Option
push press 5x3
after each set (including warm-up sets), do 1 TGU each side
then/or
8 rounds
every 2:00
3 snatches (~90%, but perfect)
24-Jun-2016
power clean 5x3
interlace skill work 1 TGU each arm
then
12 rounds on the 2:00 interval
5 jump squats
3 tall box jumps
1 heavy power clean
Endurance Option
power clean 5x3
interlace skill work 1 TGU each arm
then
12 rounds on the 2:00 interval
5 jump squats
3 tall box jumps
1 heavy power clean
27-Jun-2016
squat 3x5
then
5 rounds with sense of urgency
run to the red door and back
30 KB swings
10 push-ups
Endurance Option
accumulate 15 squats at 5RM
then/or
5 rounds below MAF
run to the red door and back
30 KB swings
10 push-ups
28-Jun-2016
press 3x5
3 pull-ups between sets
then
3-3-3-3-3 push press
1-1-1 jerk
Endurance Option
accumulate 15 presses at 5RM
3 pull-ups between sets
then/or
3-3-3-3-3 push press
1-1-1 jerk
29-Jun-2016
deadlift 2x5
after each set, do 3 pull-ups or pull-up progressions
then
front squat 3-3-2-2-1-1-1 to a new 1RM
Endurance Option
accumulate 15 deadlifts at 5RM
after each set, do 3 pull-ups or pull-up progressions
then/or
same as above, but don’t struggle on the singles
30-Jun-2016
squat 3x5
3 pull-ups between sets
then
Kettlebell Bear
5 rounds with full recovery
7 reps of the kettlebell complex
clean
front squat
push press
front squat
jerk
front squat
Don’t put the bell down during your 7 reps.
Make each round more difficult. Options include fewer or no hand switches, adding weight, double kettlebells.
Yes, I know it’s an odd number of reps and (if you don’t do doubles) you’ll won’t be even with your arms, that’s fine, I just didn’t want to mess with the bear’s rep scheme.
Endurance Option
accumulate 15 front squats at 5RM
3 pull-ups between sets
then/or
today can be a high-intensity day, do the bear as intended.
01-Jul-2016
snatch push press 5x3
3 pull-ups between sets
then
8 rounds with full recovery
jog to the stop sign, sprint back
10 swings left
10 swings right
That’s a lot of rounds, you may want to move through the warm-up and strength portion a little faster to give you time to get all of this in with enough recovery
Endurance Option
snatch push press 5x3
3 pull-ups between sets
then/or
8 rounds below MAF
run to the stop sign and back
10 swings left
10 swings right
05-Jul-2016
No specific strength work today - spend 20 minutes practicing all the components of the bear.
then at :20 after the hour, start the Bear
5 rounds with full recovery, go heavier each round
7 reps of the complex
power clean
front squat
push press
(back squat)
BtN push press
Endurance Option
Today’s an intensity day, do the bear as intended (heavy!).
06-Jul-2016
press 3x5
1 TGU each side after each set, including warm-up sets
then
5 rounds for a sense of urgency:
10 deadlifts (~50-60%)
sprint to the red door and back
20 heavy swings
Endurance Option
accumulate 15 presses at 5RM
1 TGU each side after each set, including warm-up sets
then/or
5 rounds below MAF:
10 deadlifts (~50-60%)
sprint to the red door and back
20 heavy swings
07-Jul-2016
snatch or clean lift off 5x5
1 TGU after each set
then
3 rounds with full recovery (recover in a powerful posture)
run 400m
10 burpees
3 heavy KB C&J left
3 heavy KB C&J right
Endurance Option
snatch or clean lift off 5x5
1 TGU after each set
then/or
3 continuous rounds below MAF
jog 400m
5 pull-ups
5 KB C&J left
5 KB C&J right
08-Jul-2016
squat 3x5
1 TGU each side after each set (including warm-up sets)
then
5:00 double KB clean test
rest 5:00
then
clean 3-3-3-3-3 (barbell)
Endurance Option
accumulate 15 squats at 5RM
1 TGU each side after each set (including warm-up sets)
then/or
5:00 double KB clean test, rest as needed
rest 5:00
then
clean 3-3-3-3-3 (barbell)
11-Jul-2016
push press 5x3
2 pull-ups between sets
then
3 rounds
every 5:00
3 heavy cleans
sprint to the red door
heavy KB carry to the stop sign
Endurance Option
accumulate 15 push presses at 5RM
2 pull-ups between sets
then/or
same as main workout - it’s an intensity day!
12-Jul-2016
deadlift 2x5
2 pull-ups between sets
then
for time:
21-15-9
burpees
KB swings
box jumps
Endurance Option
accumulate 15 deadlifts at 5RM
2 pull-ups between sets
then/or
3 rounds below MAF:
1 minute burpees
1 minute KB swing
1 minute box jumps
(9 minutes of work)
13-Jul-2016
squat 3x5
2 pull-ups between sets
then
EMOM 20:00
7 goblet squats
7 swings
Endurance Option
accumulate 15 squats at 5RM
2 pull-ups between sets
then/or
EMOM 20:00
7 goblet squats
7 swings
skip rounds as needed to stay below MAF
14-Jul-2016
press 3x5
3 very heavy swings between sets
then
5 rounds at an easy pace
5 squats (~70%)
5 pull-ups
5 push-ups
Endurance Option
accumulate 15 presses at 5RM
3 very heavy swings between sets
then/or
5 rounds at below MAF
5 squats (~70% or lighter if you need to)
5 pull-ups
5 push-ups
15-Jul-2016
power clean 5x3
2 pull-ups between sets
then
deadlift 3-3-2-2-1-1-1 to a new 1RM
Endurance Option
power clean 5x3
2 pull-ups between sets
then/or
deadlift 3-3-2-2-1-1-1 to a new 1RM
18-Jul-2016
front squat 3x5
3 heavy KB snatches between sets
then
4 rounds
every 5:00
7 heavy goblet squats
sprint to the stop sign
7 tall box jumps
Endurance Option
accumulate 15 front squats at 5RM
3 heavy KB snatches between sets
then/or
4 rounds below MAF
14 goblet squats
jog to the stop sign
14 box jumps/step ups
19-Jul-2016
snatch push press 5x3
3 heavy KB snatches between sets
then
EMOM 10:00
15 KB swings
rest 2:00
EMOM 10:00
5 KB C&J
Endurance Option
snatch push press 5x3
3 heavy KB snatches between sets
then/or
EMOM 10:00
15 KB swings
rest 2:00
EMOM 10:00
5 KB C&J
Light enough to stay below MAF
20-Jul-2016
deadlift 2x5
3 pull-ups between sets
then
5 rounds with full recovery
15 OHS
sprint to the stop sign
Endurance Option
accumulate 15 deadlifts at 5RM
3 pull-ups between sets
then/or
5 continuous rounds below MAF
15 OHS
jog to the stop sign
21-Jul-2016
squat 3x5
3 pull-ups between sets
then
press 3-3-2-2-1-1-1 to a new 1RM
Endurance Option
accumulate 15 squats at 5RM
3 pull-ups between sets
then/or
press 3-3-2-2-1-1-1 to a new 1RM
22-Jul-2016
press 3x5
3 pull-ups between sets
then
5 rounds with a sense of urgency
10 double kettlebell front squat
rack-carry those kettlebells to the stop sign and back
(scale to single kettlebells if you’re new to either movement)
Endurance Option
accumulate 15 presses at 5RM
3 pull-ups between sets
then/or
5 rounds below MAF
10 double kettlebell front squat
rack-carry those kettlebells to the stop sign and back
(scale to single kettlebells if you’re new to either movement)
25-Jul-2016
power snatch 5x2
3 heavy KB snatches between sets
then
for 10 minutes
0:30 1-arm KB swing
0:30 rest
switch arms at each break
then
for another 10 minutes
0:30 KB snatch
0:30 rest
switch arms at each break
Endurance Option
power snatch 5x2
3 heavy KB snatches between sets
then/or
while staying below your MAF
for 10 minutes
0:30 1-arm KB swing
0:30 rest
switch arms at each break
then
for another 10 minutes
0:30 KB snatch
0:30 rest
switch arms at each break
start heavy, if you can’t keep get your heart rate down in the 0:30 rest, then lower the weight.
26-Jul-2016
squat 3x5
2 pull-ups between sets
then
squat 3-3-2-2-1-1-1 to a new 1RM
Endurance Option
slowly squat warm up
then
work up to a new heavy single, or try for a PR if you’re feeling good.
27-Jul-2016
push press 5x3
2 pull-ups between sets
then
8 rounds:
every 3 minutes:
3 clean and jerks, as close to 90% as you can get with perfect form the whole time
Endurance Option
accumulate 15 push press at 5RM
2 pull-ups between sets
then/or
8 rounds:
every 3 minutes:
3 clean and jerks, heavy but stay below MAF
28-Jul-2016
lift-off 5x5 (snatch or clean, your choice)
5 push-ups between sets
then
for time:
accumulate 3km of rowing and 100 KB snatches in any way
Endurance Option
lift-off 5x5 (snatch or clean, your choice)
5 push-ups between sets
then/or
for urgency, but below MAF:
accumulate 3km of rowing and 100 KB snatches in any way
29-Jul-2016
front squat 3x5
5 push-ups between sets
then
3 rounds:
10-10-10-10-10 KB swing ladder (increasing bell size)
sprint to the stop sign
set this up as a single ladder of increasing kettlebells, the first athlete starts on the lightest bell, when they move to the next bell, the second athlete goes. After the sprint, get in line again to attack the kettlebell ladder. Do this for 3 rounds.
Endurance Option
accumulate 15 front squats at 5RM
5 push-ups between sets
then/or
3 rounds:
10-10-10-10-10 KB swing ladder (increasing bell size)
jog to the stop sign
01-Aug-2016
press 3x5
1 TGU each side between sets
then
push press 5-5-3-3-2-2
jerk 1-1-1
Endurance Option
accumulate 15 press at 5RM
1 TGU each side between sets
then/or
push press 5-5-3-3-2-2
jerk 1-1-1
02-Aug-2016
deadlift 2x5
1 TGU each side between sets
then
8 rounds:
3 front squats every minute (~80%)
Endurance Option
accumulate 15 deadlifts at 5RM
1 TGU each side between sets
then/or
8 rounds:
3 front squats every minute (~80%)
03-Aug-2016
squat 3x5
1 TGU each side between sets
then
EMOM 12:00:
3 double KB thrusters
3 double KB clean and jerk
Endurance Option
accumulate 15 squats at 5RM
1 TGU each side between sets
then/or
EMOM 12:00:
3 double KB thrusters
3 double KB clean and jerk
Rest as needed to stay below MAF
04-Aug-2016
snatch push press 5x3
1 TGU each side between sets
then
3 rounds, on the 6:00 interval
row 3:00
sprint to the red door
20 heavy KB swings
Endurance Option
snatch push press 5x3
1 TGU each side between sets
then/or
3 rounds, on the 6:00 interval
row 3:00
jog to the red door
30 light KB swings
stay below MAF
05-Aug-2016
power clean 5x3
3 pull-ups between sets
then
8 rounds
every 2:00
3 snatches (heavy, but perfect)
Endurance Option
power clean 5x3
3 pull-ups between sets
then/or
8 rounds
every 2:00
3 snatches (heavy, but perfect)
08-Aug-2016
squat 3x5
2 pull-ups between sets
then
EMOM 5:00
3 KB C&J each side (that’s 6 C&J per minute)
then
20:00 to find a heavy barbell C&J
Endurance Option
accumulate 15 squats at 5RM
2 pull-ups between sets
then/or
EMOM 5:00
3 KB C&J each side (that’s 6 C&J per minute)
then
20:00 to find a heavy barbell C&J
09-Aug-2016
press 3x5
2 pull-ups between sets
then
warmup with 2 rounds of
10 goblet squats
10 kettlebell swings
then
8 rounds with full recovery
jog to the stop sign
sprint back - this is a full 100% effort sprint
Endurance Option
accumulate 15 presses at 5RM
2 pull-ups between sets
then/or
warmup with 2 rounds of
10 goblet squats
10 kettlebell swings
then
8 rounds with full recovery
jog to the stop sign
sprint back - this is a full 100% effort sprint
this is an intensity day, no need for an MAF limit.
10-Aug-2016
deadlift 2x5
1 TGU each side between sets
then
3 continuous rounds:
run 400m
8 pull-ups
8 push-ups
farmers walk to the red door and back
Endurance Option
accumulate 15 deadlifts at 5RM
1 TGU each side between sets
then/or
3 continuous rounds below MAF:
jog 400m
8 pull-ups
8 push-ups
farmers walk to the red door and back
11-Aug-2016
front squat 3x5
2 pull-ups between sets
then
20 minutes to work up to a heavy clean
then
12-9-6 cleans at 60%-65%
Endurance Option
accumulate 15 front squats at 5RM
2 pull-ups between sets
then/or
20 minutes to work up to a heavy clean
then
12-9-6 cleans at 60%
12-Aug-2016
push press 5x3
2 pull-ups between sets
then
5:00 Turkish get-downs*
then
EMOM 10:00
10 heavy swings
*What is a TGD? It’s the opposite of a get up. A get-up starts on the ground, you stand up, and then go back down. A get-down starts with you standing up, you go down to the ground, and then stand back up. The reason we do this is that you can switch hands while you’re standing up without putting the bell down or trying to balance it over your head. Try to do all 5 minutes without the bell touching the ground.
Endurance Option
accumulate 15 push presses at 5RM
2 pull-ups between sets
then/or
5:00 Turkish get-downs
then
EMOM 10:00
15 light swings
15-Aug-2016
power snatch 5x2
5 push-ups between sets
then
for sense of urgency:
run 400m
then
3 rounds of
15 box jumps
15 KB swings
then
run 400m
Endurance Option
power snatch 5x2
5 push-ups between sets
then/or
complete below MAF:
jog 400m
then
3 rounds of
15 box jumps
15 KB swings
then
jog 400m
16-Aug-2016
squat 3x5
5 push-ups between sets
then
row 2k for time
Endurance Option
accumulate 15 squats at 5RM
5 push-ups between sets
then/or
row 3k at MAF
17-Aug-2016
press 3x5
5 push-ups between sets
then
20 min to find a heavy jerk
then
12-9-6 push press at 50-60%
Endurance Option
accumulate 15 presses at 5RM
5 push-ups between sets
then/or
20 min to find a heavy jerk
then
12-9-6 push press at 50-60%
18-Aug-2016
lift-off 5x5
5 push-ups between sets
then
for sense of urgency:
21-15-9
deadlift (~70-75%)
tall box jump
Endurance Option
lift-off 5x5
5 push-ups between sets
then/or
for sense of urgency while staying below MAF:
21-15-9
deadlift (~50%)
short box step-ups (x2)
19-Aug-2016
squat 3x5
5 push-ups between sets
then
5 rounds
every 3:00
7 burpees
7 tall box jumps
sprint to the stop sign
Endurance Option
accumulate 15 squats at 5RM
5 push-ups between sets
then/or
AMRAP 15:00 below MAF
7 burpees
14 box step ups
jog to the stop sign
22-Aug-2016
snatch push press 5x3
2 pull-ups between sets
then
15 rounds, start light, add weight as needed
3 reps of the kettlebell complex
1-arm swing left
clean left
front squat left
snatch left
1-arm swing right
clean right
front squat right
snatch right
Endurance Option
snatch push press 5x3
2 pull-ups between sets
then/or
15 rounds, start light, add weight as needed, stay below MAF
3 reps of the kettlebell complex
1-arm swing left
clean left
front squat left
snatch left
1-arm swing right
clean right
front squat right
snatch right
23-Aug-2016
deadlift 2x5
2 heavy KB snatches between sets
then
3 rounds with full recovery
to the red door and back:
suitcase carry left
rack carry left
overhead carry left
suitcase carry right
rack carry right
overhead carry right
farmers walk
double rack carry
double overhead carry
that’s 9 times to the door and back, then rest. switch kettlebells so that every carry is hard.
Endurance Option
accumulate 15 deadlifts at 5RM
2 heavy KB snatches between sets
then/or
3 rounds with full recovery below MAF
to the red door and back:
suitcase carry left
rack carry left
overhead carry left
suitcase carry right
rack carry right
overhead carry right
farmers walk
double rack carry
double overhead carry
that’s 9 times to the door and back, then rest. switch kettlebells so that every carry is hard.
24-Aug-2016
front squat 3x5
2 heavy KB snatches between sets
then
5 rounds with full recovery:
sprint to stop sign and back
1 max attempt at pull-ups
5 heavy deadlifts (80-85%)
Endurance Option
accumulate 15 front squats at 5RM
2 heavy KB snatches between sets
then/or
5 continuous rounds below MAF:
jog to stop sign and back
1 max attempt at pull-ups
8 deadlifts (65-70%)
25-Aug-2016
press 3x5
2 heavy KB snatches between sets
then
AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats
Endurance Option
accumulate 15 presses at 5RM
1 heavy KB snatches between sets
then/or
AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats
26-Aug-2016
power clean 5x3
2 heavy KB snatches between sets
then
for sense of urgency:
row 1k
50 KB swings
row 1k
50 air squats
row 1k
Endurance Option
power clean 5x3
2 heavy KB snatches between sets
then/or
continuously below MAF:
row 1k
50 KB swings
row 1k
50 air squats
row 1k
29-Aug-2016
squat 3x5
5 push-ups between sets
then
20 minutes to continue squatting to a heavy single for the day
then
12-9-6 at 65-70%
Endurance Option
accumulate 15 squats at 5RM
5 push-ups between sets
then/or
20 minutes to continue squatting to a heavy single for the day
then
12-9-6 at 55-60%
30-Aug-2016
push press 5x3
5 push-ups between sets
then
10 rounds with full recovery:
5 OHS
5 pull-ups
Endurance Option
push press 5x3
5 push-ups between sets
then/or
10 rounds staying below MAF:
5 OHS
5 pull-ups
31-Aug-2016
deadlift 2x5
5 push-ups between sets
then
for sense of urgency:
21-15-9
deadlifts (50%)
ring dips (scale to ring push-ups first, then regular push-ups if needed)
Endurance Option
accumulate 15 deadlifts at 5RM
5 push-ups between sets
then/or
continuously below MAF:
21-15-9
deadlifts (50%)
ring dips (scale to ring push-ups first, then regular push-ups if needed)
01-Sep-2016
squat 3x5
5 push-ups between sets
then
for sense of urgency:
accumulate 100 calories of rowing and 100 KB heavy swings
Endurance Option
accumulate 15 squats at 5RM
5 push-ups between sets
then/or
staying under MAF:
accumulate 100 calories of rowing and 100 KB light one-arm swings
02-Sep-2016
press 3x5
3 pull-ups between sets
then
8 rounds:
every 3:00
3 presses (~80-90% - heavy enough that you can always do 3, but it’s a hard 3)
3 pull-ups
3 push-ups
Endurance Option
accumulate 15 presses at 5RM
3 pull-ups between sets
then/or
8 rounds:
every 3:00
5 presses (~70% - should be an easy fast 5)
5 pull-ups
5 push-ups
05-Sep-2016
power snatch 5x2
then
8 rounds
every 3:00
3 heavy front squats
Endurance Option
power snatch 5x2
then/or
8 rounds below MAF
every 3:00
3 heavy front squats
To stay below MAF, I’d rather you skip rounds than go lighter. Today should be a heavy day.
06-Sep-2016
front squat 3x5
2 pull-ups between sets
then
5 rounds for a sense of urgency
sprint to the red door and back
10 heavy KB swings
5 pull-ups
Endurance Option
accumulate 15 front squats at 5RM
2 pull-ups between sets
then/or
5 rounds below MAF
jog to the red door and back
15 light KB swings
1 attempt max pull-ups
07-Sep-2016
snatch-grip push press 5x3
2 pull-ups between sets
then
for a sense of urgency:
row 1000m
then
3 rounds of:
10 tactical lunges
10 box jumps
10 burpees
Endurance Option
snatch-grip push press 5x3
2 pull-ups between sets
then/or
row 1000m staying below MAF
then
3 rounds at an easy pace of:
10 tactical lunges
10 box jumps or step-ups
10 push-ups
08-Sep-2016
lift-off 5x5
2 pull-ups between sets
then
slowly work up to a heavy C&J single
spend most of your time below 80%
once you’re dialed in, then go up to a max
Endurance Option
accumulate 15 lift-offs at 5RM
2 pull-ups between sets
then/or
slowly work up to a heavy C&J single
spend most of your time below 80%
once you’re dialed in, then go up to a max
09-Sep-2016
squat 3x5
2 pull-ups between sets
then
20 min to work up to a heavy double push press
then
3x8 at 75% of your heavy double
Endurance Option
accumulate 15 squat at 5RM
2 pull-ups between sets
then/or
20 min to work up to a heavy double push press
then
3x8 at 75% of your heavy double
12-Sep-2016
press 3x5 (of course press happens to be in the rotation today, even after my anti-press rant…)
5 bent-over rows between sets (use press weight)
then
5 rounds
every 5:00
8 jump squats
5 tall box jumps
3 cleans (75-80%)
1 jerk
Endurance Option
accumulate 15 presses at 5RM
5 bent-over rows between sets (use press weight)
then/or
5 rounds
every 5:00
8 jump squats
5 tall box jumps
3 cleans (75-80%)
1 jerk
(this one is pretty power-heavy, don’t worry about scaling it to MAF - we’ll take it easy tomorrow)
13-Sep-2016
deadlift 3x5
2 pull-ups between sets
then
for sense of urgency
row 5:00
30 deadlifts (65%)
row 5:00
Endurance Option
accumulate 15 deadlifts at 5RM
2 pull-ups between sets
then/or
move consistently below MAF
row 5:00
30 deadlifts (55%)
row 5:00
14-Sep-2016
squat 3x5
2 pull-ups between sets
then
8 rounds
every 3:00
3 cleans (heavy but every rep should be perfect)
Endurance Option
accumulate 15 squats at 5RM
2 pull-ups between sets
then/or
8 rounds
every 3:00
3 cleans (heavy but every rep should be perfect)
skip rounds or reps as needed to stay below MAF
15-Sep-2016
push press 5x3
2 pull-ups between sets
then
8 rounds:
Every 3:00
3 snatches (heavy but perfect)
Endurance Option
push press 5x3
2 pull-ups between sets
then/or
8 rounds:
Every 3:00
3 snatches (heavy but perfect)
Drop sets or reps as needed to stay below MAF
16-Sep-2016
power clean 5x3
3 push-ups between sets
then
5:00 KB C&J
3:00 Rest
5:00 KB Half Snatch
3:00 Rest
5:00 KB Snatch
Endurance Option
power clean 5x3
3 push-ups between sets
then/or
Stay below MAF
5:00 KB C&J
3:00 Rest
5:00 KB Half Snatch
3:00 Rest
5:00 KB Snatch
19-Sep-2016
front squat 3x5
2 TGUs between sets
then
7 roundswith double kettlebells do
5 swings
5 cleans
5 jerks
5 suitcase deadlifts
rest 1:00
Endurance Option
accumulate 15 front squats at 5RM
2TGUs between sets
then/or
7 roundswith double kettlebells do
5 swings
5 cleans
5 jerks
5 suitcase deadlifts
rest as needed to stay below MAF
20-Sep-2016
press 3x5
2 TGUs between sets
then
8 rounds:
every 3:00:
3 heavy clean and push jerks
Endurance Option
accumulate 15 presses at 5RM
2 TGUs between sets
then/or
8 rounds:
every 3:00:
3 heavy clean and push jerks
skip reps or rounds as needed to stay below MAF
21-Sep-2016
deadlift 2x5
2 TGUs between sets
then
continue deadlifting to a heavy single
then
12-9-6 at 65%
Endurance Option
accumulate 15 deadlifts at 5RM
2 TGUs between sets
then/or
continue deadlifting to a heavy single
then
12-9-6 at 50-60% keep it light and fast
22-Sep-2016
squat 3x5
2 TGUs between sets
then
3 max effort 500m rows
rest as needed
Endurance Option
accumulate 15 squats at 5RM
2 TGUs between sets
then/or
1 max effort 500m row
then
2 very easy 500m rows (50% effort)
23-Sep-2016
snatch-grip push press 5x3
2 TGUs between sets
then
10:00 KB snatch test
24 kg for men and 16 kg for women if you can
Endurance Option
snatch-grip push press 5x3
2 TGUs between sets
then/or
10:00 KB snatch test
24 kg for men and 16 kg for women if you can
26-Sep-2016
power snatch 5x2
2 pull-ups between sets
then
tabata double KB thrusters
rest 3:00
5:00 double KB C&J
(there’s a reason we’re doing lots of kettlebell work…more on that later)
Endurance Option
power snatch 5x2
2 pull-ups between sets
then/or
stay below MAF:
4:00 double KB thrusters
rest 3:00
5:00 double KB C&J
27-Sep-2016
squat 3x5
2 pull-ups between sets
then
12 rounds with full recovery
as a complex
1 power clean
3 front squats
1 hang clean
1 jerk
start light and add weight as you can, be scared on the last few rounds
Endurance Option
accumulate 15 squats a 5RM
2 pull-ups between sets
then/or
12 rounds with full recovery
as a complex
1 power clean
3 front squats
1 hang clean
1 jerk
start light and add weight slowly
28-Sep-2016
press 3x5
2 pull-ups between sets
then
for a sense of urgency:
3 rounds:
7 double KB cleans
7 burpees
7 box jumps
Endurance Option
accumulate 15 presses at 5RM
2 pull-ups between sets
then/or
staying below MAF:
3 rounds:
7 double KB cleans
7 push-ups
7 box step-ups
29-Sep-2016
lift-off 5x5
2 pull-ups between sets
then
5 rounds with full recovery
sprint to the red door and back
farmers walk to the stop sign and back
max pull-ups (at least 5, scale down to get at least 5 each time)
Endurance Option
lift-off 5x5
2 pull-ups between sets
then/or
5 continuous rounds below MAF:
jog to the red door and back
farmers walk to the stop sign and back
max pull-ups (at least 5, scale down to get at least 5 each time)
30-Sep-2016
front squat 3x5
2 pull-ups between sets
then
8 rounds
every 1:00
3 squats (~75%)
Endurance Option
accumulate 15 front squats at 5RM
2 pull-ups between sets
then/or
accumulate 24 squats in 8 minutes at a weight that keeps you below your MAF.
03-Oct-2016
push press 5x3
2 TGUs between sets
then
EMOM 20
odd minutes - 5 pull-ups
even mintues - 10 push-ups
Endurance Option
push press 5x3
2 TGUs between sets
then/or
EMOM 20
odd minutes - 5 pull-ups
even mintues - 10 push-ups
04-Oct-2016
deadlift 3x5
3 (each side) heavy KB C&J between sets
then
for a sense of urgency:
row 500-400-300-200-100
KB C&J (light) 10-20-30-40-50
Endurance Option
accumulate 15 deadlifts at 5RM
3 (each side) heavy KB C&J between sets between sets
then/or
constantly move, but stay below MAF:
row 500-400-300-200-100
KB C&J (light) 10-20-30-40-50
05-Oct-2016
squat 3x5
3 KB C&J between sets - do them slow with a 2-second pause at the top
then
5:00 double KB C&J (24/16 if you can)
after the 5:00 are up, do 10 burpees for every time you put the bells down
Endurance Option
accumulate 15 squats at 5RM
3 KB C&J between sets - do them slow with a 2-second pause at the top
then/or
5:00 double KB C&J at a weight that keeps you below MAF
06-Oct-2016
press 3x5
2 heavy KB C&J each side between sets (2 second pause at the top)
then
3 rounds:
double KB if you can
0:30 overhead carry, 0:30 rest
1:00 rack carry, 1:00 rest
2:00 farmers walk, 2:00 rest
pick the heaviest bell you can for each movement
Endurance Option
accumulate presses at 5RM
2 heavy KB C&J each side between sets (2 second pause at the top)
then/or
The main workout should be enough work/rest to keep you below MAF, if it’s not lower the weight rather than rest more.
07-Oct-2016
power clean 5x3
3 pull-ups between sets
then
8 rounds:
every 1:00
3 front squats (~75%)
no squat racks, clean into first squat
Endurance Option
power clean 5x3
3 pull-ups between sets
then/or
8 rounds:
every 1:00
3 front squats (~65%)
no squat racks, clean into first squat
10-Oct-2016
squat 3x5
2 KB C&J each side (2s pause at top) between sets
then
5 rounds for sense of urgency:
5 OHS
5 box jumps
sprint to the stop sign and back
Endurance Option
accumulate 15 squats at 5RM
2 KB C&J each side (2s pause at top) between sets
then/or
7 rounds below MAF:
5 OHS
jog to the red door and back
11-Oct-2016
snatch push press 5x3
2 double KB C&J between sets
then
for a sense of urgency
row 1000m
50 heavy swings
25 tall box jumps
12 pull-ups
Endurance Option
snatch push press 5x3
2 double KB C&J between sets
then/or
constantly moving below MAF
row 1000m
50 swings
25 step-ups
12 pull-ups
12-Oct-2016
deadlift 3x5
2 double KB C&J between sets
then
slowly work up to a heavy double OHS
a good rep pattern is 5-5-3-3-2-2
make sure you spend enough time warming up your shoulders
Endurance Option
accumulate 15 deadlifts at 5RM
2 double KB C&J between sets
then/or
slowly work up to a heavy double OHS
a good rep pattern is 5-5-3-3-2-2
make sure you spend enough time warming up your shoulders
13-Oct-2016
front squat 3x5
2 double KB C&J between sets
then
work up to a heavy single press
3-3-2-2-1-1-1
Endurance Option
accumulate 15 front squats at 5RM
2 double KB C&J between sets
then/or
accumulate 15 presses at 5RM
14-Oct-2016
press 3x5
2 double KB C&J between sets
then
for a sense of urgency:
12-9-6
box jump
burpee
pull-up
then
spend the rest of class working at low weight practicing your form on your favorite (or least favorite) lift
Endurance Option
accumulate 15 presses at 5RM
2 double KB C&J between sets
then/or
move continuously below MAF:
12-9-6
box step up
push-up
pull-up
then
spend the rest of class working at low weight practicing your form on your favorite (or least favorite) lift
17-Oct-2016
power snatch 5x2
2 pull-ups between sets
then
KB triathlon - 15:00 without putting the bell down
5:00 1-arm swings
5:00 snatch
5:00 long cycle C&J
switch arms as needed
Endurance Option
power snatch 5x2
2 pull-ups between sets
then/or
KB triathlon - 15:00 without putting the bell down
5:00 1-arm swings
5:00 snatch
5:00 long cycle C&J
switch arms as needed
18-Oct-2016
squat 3x5
5 light double KB C&J between sets
then
8 rounds
every 2:00
3 tall box jumps
3 heavy cleans
Endurance Option
accumulate 15 squat at 5RM
5 light double KB C&J between sets
then/or
8 rounds
every 2:00
3 tall box jumps
1 heavy clean
19-Oct-2016
push press 5x3
5 heavy swings between sets
then
EMOM 30:00
3 KB C&J
this is a long one, there won’t be much warm-up time, so treat the first few rounds a lighter warm-ups and go up in weight as you feel better. The goal is to do the last half of the workout as heavy as possible (with good form)
Don’t worry - this will be the last time you see KB C&J before Saturday
Endurance Option
accumulate 15 push press at 5RM
5 heavy swings between sets
then/or
EMOM 30:00
3 KB C&J
this is a long one, there won’t be much warm-up time, so treat the first few rounds a lighter warm-ups and go up in weight as you feel better. The goal is to do the last half of the workout as heavy as possible (with good form)
20-Oct-2016
lift-off 5x5
5 heavy swings between sets
then
5 rounds
AMRAP 3:00
3 heavy power cleans
6 push-ups
9 air squats
rest 1:00
Endurance Option
lift-off 5x5
5 heavy swings between sets
then/or
for 20:00
constant movement below MAF
3 heavy power cleans
6 push-ups
9 air squats
21-Oct-2016
squat 3x5
5 heavy swings between sets
then
10 rounds
every 2:00
1 heavy squat
1 lap heavy suitcase carry left
1 lap heavy suitcase carry right
Endurance Option
accumulate 15 squats at 5RM
5 heavy swings between sets
then/or
10 rounds
every 2:00
3 light squats
1 lap heavy suitcase carry left
1 lap heavy suitcase carry right
22-Oct-2016
AMRAP 60:00
KB long cycle C&J
24-Oct-2016
press 3x5
3 push-ups between sets
then
EMOM 20:00
odd minute - 2 heavy push presses
even minute - 3 pull-ups
Endurance Option
accumulate 15 presses at 5RM
3 push-ups between sets
then/or
EMOM 20:00
odd minute - 5 light push presses
even minute - 3 pull-ups
25-Oct-2016
deadlift 3x5
3 push-ups between sets
then
EMOM 20:00
odd minute - 1 deadlift AHAP
even minute - 5 burpees
Endurance Option
accumulate 15 deadlifts at 5RM
3 push-ups between sets
then/or
EMOM 20:00
odd minute - 3 easy deadlifts
even minute - 5 push-ups
26-Oct-2016
front squat 3x5
2 pull-ups between sets
then
3 rounds for sense of urgency
8 front squats (~65%)
8 box jumps
run to the red door
Endurance Option
accumulate 15 front squats at 5RM
2 pull-ups between sets
then/or
3 rounds below MAF
8 front squats (~65%)
8 box step-ups (each leg, 16 total)
jog to the red door
27-Oct-2016
snatch push press 5x3
2 pull-ups between sets
then
for sense of urgency:
row 1500m
30 KB thrusters
15 pull-ups
Endurance Option
snatch push press 5x3
2 pull-ups between sets
then/or
staying below MAF:
row 1500m
30 KB swings
15 pull-ups
28-Oct-2016
power clean 5x3
2 pull-ups between sets
then
8 rounds:
every 2:00
3 heavy snatches
Endurance Option
power clean 5x3
2 pull-ups between sets
then/or
8 rounds:
every 2:00
3 heavy snatches
31-Oct-2016
squat 3x5
2 pull-ups between sets
then
5 times through the ladder:
5-4-3-2-1 KB jerk (no need for long cycle clean) each arm
increase weight each time, reset when you restart the ladder
this is not timed (other than you need to be done before class is over), take your time and prioritize precision of movement over speed.
Endurance Option
accumulate 15 squats at 5RM
2 pull-ups between sets
then/or
5 times through the ladder:
5-4-3-2-1 KB jerk (no need for long cycle clean) each arm
increase weight each time, reset when you restart the ladder
this is not timed (other than you need to be done before class is over), take your time and prioritize precision of movement over speed.
01-Nov-2016
press 3x5
3 upright-rows between sets (use press weight so you don’t need to mess with the bar)
then
5 rounds for sense of urgency:
8 presses (light)
OHWPL down and back
15 KB swings
Endurance Option
accumulate 15 presses at 5RM
3 upright-rows between sets (use press weight so you don’t need to mess with the bar)
then/or
5 rounds below MAF:
8 presses (light)
OHWPL down and back
5 KB snatches each arm
02-Nov-2016
deadlift 3x5
3 pull-ups between sets
then
rowing skill workout:
you should be at or below your 2K pace all day
row 18 SPM for 2:00 then
row 20 SPM for 2:00 then
row 22 SPM for 2:00 then
row 20 SPM for 2:00 then
row 22 SPM for 2:00 then
row 24 SPM for 2:00 then
row 22 SPM for 2:00 then
row 24 SPM for 2:00 then
row 26 SPM for 2:00 then
row 20 SPM for 2:00
If class is too crowded for the number of rowers, we’ll come up with something in the same spirit.
Endurance Option
accumulate 15 deadlifts at 5RM
3 pull-ups between sets
then/or
rowing skill workout:
you should be at or below your MAF
row 18 SPM for 2:00 then
row 20 SPM for 2:00 then
row 22 SPM for 2:00 then
row 20 SPM for 2:00 then
row 22 SPM for 2:00 then
row 24 SPM for 2:00 then
row 22 SPM for 2:00 then
row 24 SPM for 2:00 then
row 26 SPM for 2:00 then
row 20 SPM for 2:00
If class is too crowded for the number of rowers, we’ll come up with something in the same spirit.
03-Nov-2016
squat 3x5
3 pull-ups between sets
then
continue squatting to a heavy single with perfect form
then
12-9-6 at 65% (of the heavy single)
Endurance Option
accumulate 15 squats at 5RM
3 pull-ups between sets
then/or
continue squatting to a heavy double with perfect form
then
12-9-6 at 60% (of the heavy double)
04-Nov-2016
You have the entire class to complete 5 rounds of The Bear. Go up in weight every round.
A round consists of 7 cycles through the complex without letting go of the bar or resting it on the ground.
power clean
front squat
push press
back squat
BtN push press
07-Nov-2016
power snatch 5x2
2 pull-ups between sets
then
5 rounds for sense of urgency:
20 KB snatches
10 box jumps
5 burpees
Endurance Option
power snatch 5x2
2 pull-ups between sets
then/or
5 rounds below MAF:
20 KB snatches
20 box step-ups
5 push-ups
08-Nov-2016
front squat 3x5
2 pull-ups between sets
then
choose the lesser of two evils:
row 5,380m at 22 SPM
or
with a kettlebell accumulate 538 reps in any way
swing
snatch
clean & jerk
around the world
figure 8
goblet squat
front squat
The third option might be much better, but you know you’ll never get it.
Endurance Option
accumulate 15 front squats at 5RM
2 pull-ups between sets
then/or
choose the lesser of two evils:
choose the lesser of two evils:
row 5,380m at 22 SPM
or
with a kettlebell accumulate 538 reps in any way
swing
snatch
clean & jerk
around the world
figure 8
goblet squat
front squat
The third option might be much better, but you know you’ll never get it.
09-Nov-2016
press 3x5
2 pull-ups between sets
then
starting at about 50% of your best jerk, slowly work up to a heavy single of the complex
clean, front squat, jerk
Endurance Option
accumulate 15 presses
2 pull-ups between sets
then/or
starting at about 50% of your best jerk, slowly work up to a heavy single of the complex
clean, front squat, jerk
10-Nov-2016
lift-off 5x5
2 pull-ups between sets
then
8 rounds
1 front squat AHAP
sprint to the red door and back
rest 0:30
Endurance Option
lift-off 5x5
2 pull-ups between sets
then/or
8 rounds
3 front squats ~75%
jog to the red door and back
rest 0:30
11-Nov-2016
squat 3x5
2 pull-ups between sets
then
8 rounds
every 2:00
heavy farmers walk to the red door
3 power snatch
Endurance Option
accumulate 15 squats at 5RM
2 pull-ups between sets
then/or
8 rounds
every 2:00
not quite as heavy farmers walk to the red door
3 power snatch
14-Nov-2016
snatch push press 5x3
2 TGUs between sets
then
5 rounds for sense of urgency
8 deadlifts (~65%)
8 tall box jumps
8 push-ups
Endurance Option
snatch push press 5x3
2 TGUs between sets
then/or
AMRAP 15 below MAF
8 deadlifts (~55%)
16 step-ups
8 push-ups
15-Nov-2016
deadlift 3x5
2 TGUs between sets
then
continue deadlifting to a new max
Endurance Option
accumulate 15 deadlifts at 5RM
2 TGUs between sets
then/or
continue deadlifting to a heavy single
16-Nov-2016
squat 3x5
2 TGUs between sets
then
3 rounds
row 20 calories
10 pull-ups
2 laps of a heavy carry around the gym
rest 1:00
Endurance Option
accumulate 15 squats at 5RM
2 TGUs between sets
then/or
3 rounds below MAF
row 20 calories
10 pull-ups
2 laps of a heavy carry around the gym
rest as needed
17-Nov-2016
press 3x5
2 TGUs between sets
then
3 rounds with full recovery
row 500m
20 burpees
Endurance Option
accumulate 15 presses at 5RM
2 TGUs between sets
then/or
3 rounds below MAF with full recovery
row 750m
20 push-ups
18-Nov-2016
power clean 5x3
2 TGUs between sets
then
AMRAP 12
5 power cleans
5 pull-ups
5 box jumps
Endurance Option
power clean 5x3
2 TGUs between sets
then/or
AMRAP 12
5 power cleans
5 front squats
10 box step-ups
21-Nov-2016
front squat 3x5
5 push-ups between sets
then
slowly work up to a heavy single (proper) clean
5-5-3-3-2-2-1-1-1
Endurance Option
accumulate 15 front squats at 5RM
5 push-ups between sets
then/or
slowly work up to a heavy single (proper) clean
5-5-3-3-2-2-1-1-1
22-Nov-2016
push press 5x3
2 pull-ups between sets
then
10 rounds
5 OHS
5 Tall Box Jumps
rest 1:00
Endurance Option
push press 5x3
2 pull-ups between sets
then/or
10 rounds
5 OHS
5 Not-so-tall Box Jumps
rest 1:00
23-Nov-2016
deadlift 3x5
5 push-ups between sets
then
5 rounds
3 heavy power snatch
10 pull-ups
rest 1:00
Endurance Option
accumulate 15 deadlifts at 5RM
5 push-ups between sets
then/or
5 rounds
5 not-quite-so-heavy power snatch
10 pull-ups
rest 1:00
25-Nov-2016
squat 3x5 or press 3x5
5 push-ups between sets
then
5 rounds for a sense of urgency
row 500
30 swings
or
slowly press to a new 1RM
5-5-3-3-2-2-1-1-1
Endurance Option
accumulate 15 squats or presses at 5RM
5 push-ups between sets
then/or
3 rounds below MAF
row 750
15 light swings
or
slowly press to a new heavy single for the day
5-5-3-3-2-2-1-1-1
28-Nov-2016
power snatch 5x2
2 TGU between sets
then
8 rounds for sense of urgency
3 heavy deadlifts
15 heavy swings
Endurance Option
power snatch 5x2
2 TGU between sets
then/or
8 rounds below MAF
5 not-so-heavy deadlifts
10 not-so-heavy swings
29-Nov-2016
squat 3x5
2 TGUs between sets
then
3 rounds for sense of urgency:
7 KB snatch plus push press left arm
7 KB snatch plus push press right arm
7 pull-ups
Endurance Option
accumulate 15 squats at 5RM
2 TGUs between sets
then/or
3 rounds below MAF:
7 KB snatch plus push press left arm
7 KB snatch plus push press right arm
7 pull-ups
30-Nov-2016
snatch push press 5x3
2 TGUs between sets
then
3 rounds for sense of urgency:
row 1k
20 squats (empty bar)
Endurance Option
snatch push press 5x3
2 TGUs between sets
then/or
3 rounds below MAF:
row 1k
rest 1:00
27-Jan-2017
8 rounds with full recovery
5 OHS
max pull-ups on one attempt
30-Jan-2017
5 rounds
every 5:00
5 heavy deadlift
5 tall box jumps
10 heavy KB swings
31-Jan-2017
4 rounds for sense of urgency:
5 shoulder-to-overhead
5 pull-ups
10 TTB
01-Feb-2017
4 rounds
row 3:00
rest 3:00 - complete 5 heavy squats during the rest
02-Feb-2017
10 rounds with full recovery
as a complex
add weight each round
snatch lift off
snatch pull
hang power snatch
3 OHS
03-Feb-2017
take 30 minutes to find a 1RM press
06-Feb-2017
AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats
record this score, it’s a benchmark workout
07-Feb-2017
for a sense of urgency:
row 4:00
40 KB snatches
row 3:00
30 KB snatches
row 2:00
20 KB snatches
row 1:00
10 KB snatches
08-Feb-2017
on the 2:00 interval:
squat 10-9-8-7-6-5-4-3-2-1
add weight each round
09-Feb-2017
8 rounds
every 3:00
3 heavy C&J
we have to start this early since it’s a long one, don’t screw around on your strength work.
10-Feb-2017
EMOM 8:00
5 burpees
10 heavy swings
5 pull-ups
13-Feb-2017
row 1k for time
rest 2:00
EMOM 10:00
5 heavy KB C&J
14-Feb-2017
EMOM 10:00
power clean + push press + jerk
rest 2:00
EMOM 10:00
KB clean + push press + jerk
each arm or double if you feel ambitious
15-Feb-2017
8 rounds
every 2:00
5 heavy front squats
5 tall box jumps
16-Feb-2017
AMRAP 12:00
7 KB snatches
7 burpees
7 push-ups
17-Feb-2017
6 rounds
row 250
10 KB snatches
10 burpees
10 lateral stick jumps
20-Feb-2017
8 rounds
every 2:00
3 heavy snatches
21-Feb-2017
EMOM 20:00
3 very heavy KB clean and jerks
22-Feb-2017
rowing sprints:
2x200
4x100
8x50
rest 20s between efforts
23-Feb-2017
AMRAP 5:00
KB C&J, switch arms as needed, don’t put the bell down
rest
AMRAP 5:00
KB Snatch, switch arms as needed, don’t put the bell down
keep the bell light enough that you can cycle it quickly without putting it down, but heavy enough that you do get a good workout
24-Feb-2017
5:00 double KB cleans
then
15:00 to find a new 1RM barbell clean
27-Feb-2017
15 minutes to find a heavy single thruster
then
12-9-6
thruster @ 60%
pull-ups
28-Feb-2017
7 rounds for sense of urgency:
3 power snatches - heavy
row 250m (or run to the stop sign and back if the parking lot isn’t icy)
01-Mar-2017
row 2:00 each at
16 SPM
18 SPM
20 SPM
22 SPM
24 SPM
26 SPM
24 SPM
26 SPM
28 SPM
30 SPM
try to stay around 70% of your 2k effort
02-Mar-2017
3 rounds
8 push press around 50%
25 swings
03-Mar-2017
find a new deadlift 1RM
06-Mar-2017
AMRAP 15
5 pull-ups
7 push-ups
10 box jumps
07-Mar-2017
for time:
row 2000m
08-Mar-2017
EMOM 12:00
5 KB snatches
don’t put the bell down, rest with around-the-worlds or figure 8’s - keep the bell moving.
09-Mar-2017
2 rounds at your own pace
5-4-3-2-1
strict press
strict pull-ups
10-Mar-2017
EMOM 10:00
5 heavy swings
5 tall box jumps
13-Mar-2017
row 4:00
4:00 to complete 40 heavy swings
row 3:00
3:00 to complete 30 heavy swings
row 2:00
2:00 to complete 20 heavy swings
row 1:00
1:00 to complete 10+ heavy swings
aim for about 80% effort on the row today
14-Mar-2017
squat to a new 1RM
a good sequence to work up is 8-5-3-2-1-1 (reverse Fibonacci)
15-Mar-2017
skill day:
slowly work up to a heavy 5 overhead squat
take the weight down and slowly work up to a heavy snatch balance
take the weight down and slowly work up to a heavy dead-hang snatch
get to heavy weights today (enough to scare you) but work up slowly so you get lots of practice.
16-Mar-2017
AMRAP 12:00
row 250
5 pull-ups
10 push-ups
17-Mar-2017
5 rounds with full recovery
3 heavy hang cleans + 1 jerk
jog to the red door and back
1 attempt max reps dips/push-ups
20-Mar-2017
10 rounds at your own pace
15 double KB jerk
21-Mar-2017
8 rounds
every 1:00
3 front squats
22-Mar-2017
6 rounds
3 hang power cleans
5 tall box jumps
rest 90 seconds
23-Mar-2017
6 rounds
3 hang power cleans
5 tall box jumps
rest 90 seconds
24-Mar-2017
8 rounds
every 3:00
1 tall box jump
3 heavy clean and jerks
27-Mar-2017
EMOM 5
10 double KB push press
EMOM 5
5 double KB push press
EMOM 10
3 single KB push press
I intend for you to start light and end the day very heavy.
28-Mar-2017
for time (but pretty):
9 deadlifts
row 100m
6 deadlifts
row 200m
3 deadlifts
row 400m
aim for around 70% on the deadlifts - that’s very heavy for 18 reps!
29-Mar-2017
5 rounds for sense of urgency
20 KB snatch
row 500m
30-Mar-2017
7 rounds, heavy but with perfect form
clean lift off
clean pull
clean
high-hang power clean
31-Mar-2017
7 rounds with full recovery
5 jump squats
3 tall box jumps
1 heavy power snatch
03-Apr-2017
for time:
21-15-9
burpee
KB swing 24/16
20" box jump
record this score, it’s a benchmark workout
04-Apr-2017
3 rounds:
row 1,000m
rest 4:00, complete 5 heavy power cleans during your rest
05-Apr-2017
take the rest of the hour to complete
5-5-5-5-5 strict press
3-3-3-3-3 push press
1-1-1-1-1 jerk
start light
add weight to the bar every set
06-Apr-2017
8 rounds
every 3:00
3 deadlifts (~70-75%)
15 KB snatch
07-Apr-2017
4 rounds for time
10 double KB thrusters
20 double KB front rack lunge steps
10 push-ups
10-Apr-2017
5 rounds for sense of urgency
row 500m
1 attempt max pull-ups
1 attempt max push-ups
20 KB swings
11-Apr-2017
10x3 high-hang snatch - heavy
12-Apr-2017
10x2 high-hang clean + 1 jerk - heavy
13-Apr-2017
AMRAP 10
7 push press
7 push-ups
7 box jumps
14-Apr-2017
8 rounds for a sense of urgency
run to the red door and back
20 KB snatches (one down from your 10:00 test weight)
17-Apr-2017
row 1k at 2k race pace
rest 5:00
squat 8x3/1:00 at 70%
18-Apr-2017
7 rounds
2 heavy (proper) cleans
1 heavy farmers walk to the red door
19-Apr-2017
5 rounds for sense of urgency
5 power clean and jerk
10 push-ups
21-Apr-2017
5 rounds
5 press, about 80%
5 pull-ups, weighted so that 5 is hard
move quickly but perfectly.
24-Apr-2017
work up to a new front squat 1RM
25-Apr-2017
10 rounds for sense of urgency
heavy farmer’s walk to the red door
10 tall box jumps
1 pull-up
26-Apr-2017
rowing and deadlifts
somewhere around 20:00 of work
actual details depend on how many show up for class
27-Apr-2017
20 minutes to work up to a heavy OHS
then
2x10 AHAP
28-Apr-2017
10 rounds for pretty:
10 one-arm swings
5 KB press
1 TGU (or really TGD)
01-May-2017
AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats
record this score, it’s a benchmark workout
02-May-2017
rowing and swings
actual workout depends on how full class is
expect 15-20 minutes of work
03-May-2017
10x2 3-position (proper) clean low-to-high
04-May-2017
8x3 C&J / 3:00 (heavy!)
05-May-2017
5 rounds for time:
5 KB snatch each arm
10 pull-ups
rest 1:00
08-May-2017
5 rounds for a sense of urgency
row 500m
pick up something heavy and carry it outside
run to the red door and back
bring the heavy thing back to the rower
09-May-2017
push press to a new 1RM
10-May-2017
8 rounds
3 heavy deadlifts
20 swings
rest 2:00
(this is a long workout, get started early!)
11-May-2017
for time:
21-15-9
KB thrusters
calorie row
pull-ups
12-May-2017
5 rounds AHAP but pretty
10 swings
3 goblet squats
3 push-ups
15-May-2017
10x1 Hang Snatch + 1 OHS + 1 Snatch Balance + 1 OHS 65% (of Snatch)
16-May-2017
EMOM 20
3 KB C&J AHAP
17-May-2017
5 rounds
AMRAP 3:00
3 power cleans
6 push-ups
9 air squats
rest 1:00
18-May-2017
rowing and carries
actual workout depends on how many folks show up for class
19-May-2017
squat 8x3/1:00
22-May-2017
10 rounds of the complex
power clean
front squat
push press
thruster
23-May-2017
5 rounds
4 heavy deadlifts
4 dips
rest 1:00
24-May-2017
a long row
details depend on who shows up
25-May-2017
5-5-5 press
3-3-3 push press
1-1-1-1-1 jerk
try to increase every set
26-May-2017
5 rounds with full recovery
5 heavy front squats
5 tall box jumps
1 heavy farmers walk to the red door
30-May-2017
AMRAP 12
5 dips
5 pull-ups
5 box jumps
31-May-2017
5 rounds for a sense of urgency
2 heavy power cleans
sprint to the red door
heavy walk to the red door
01-Jun-2017
5 rounds for sense of urgency
2 heavy power cleans
sprint to the red door
walk to the red door
max set pull-ups
yes, this is almost a repeat of yesterday - everyone who came in was there for test day and no one did the workout. I thought it was a really good workout and it still fits with the schedule, so we’ll repeat it today.
02-Jun-2017
10 minutes 1:00 on/off KB swing AHAP but always fast and perfect.
05-Jun-2017
for time:
row 2000m
06-Jun-2017
use the rest of the hour to slowly work up to a heavy clean
07-Jun-2017
7 rounds
5 OHS
run to the red door and back
08-Jun-2017
Tabata burpees
rest 5:00
Tabata KB swings
09-Jun-2017
A long row - details depend on who shows up.
12-Jun-2017
work up to the heaviest kettlebell press you can do
then
drop down a bell size or two and do 5 rounds of the complex:
5 double suitcase deadlifts
5 double cleans
5 double front squats
5 double presses
5 double jerks
13-Jun-2017
find a new deadlift 1RM
14-Jun-2017
4 rounds
0:30 hold at the top of a ring push up (scale to plank if needed)
5 heavy ground-to-overhead (barbell or kettlebell, your choice)
15-Jun-2017
A longish row - details depend on who shows up.
16-Jun-2017
If you’re confident with kettlebells:
10 rounds
3 very heavy KB C&J each arm
rest as needed
If you need more work with the barbell C&J
10x3 C&J working up in weight
rest as needed
19-Jun-2017
15 minutes to work up to a heavy push press
then
12-9-6 at 65%
20-Jun-2017
AMRAP 10:
heavy walk to red door and back
10 KB clean (double if you can)
21-Jun-2017
expect some rowing and/or running depending on the weather and who shows up
22-Jun-2017
7 attempts to work up to a heavy as possible complex with a single kettlebell:
1 clean
2 front squats
3 goblet squats
4 back squats
switch hands
1 clean
2 front squats
3 goblet squats
4 back squats
(that’s 20 total reps for the complex)
23-Jun-2017
8x3 Snatch / 2:00
26-Jun-2017
10:00
1 min on / 1 min off
Heavy KB Snatch
27-Jun-2017
7 rounds
every 3:00
3 tall box jumps
2 heavy power cleans
28-Jun-2017
5-5-5 press
3-3-3 push press
1-1-1-1-1 push jerk
go up in weight each set
29-Jun-2017
20 min to work up to a heavy front squat
then
12-9-6 at 65%
30-Jun-2017
5 rounds with full recovery
5 TnG Deadlifts
3 TnG Power Cleans
use the same weight for both movements
03-Jul-2017
50 kettlebell Front Squats / Goblet Squats at a challenging weight
then
5 attentive, challenging rounds:
5 pull-ups scaled to full ability
10 box jumps
20 Russian twists
then
20 PVC partial pullover
06-Jul-2017
50 hand-to-hand swings at a challenging weight
50 1-arm swing at 50% of above 5x10(5L,5R)
then
for time:
21-15-9
burpee
KB swing 24/16
20" box jump
record this score, it’s a benchmark workout
07-Jul-2017
12 Turkish get ups 3x(2L,2R)
then
5 rounds
20 Kettlebell Swing
10 Box Jump
10 Jump Squat
then
2 minute anchored squat
10-Jul-2017
7 rounds:
3 kettlebell Swing Clean (left)
1 kettlebell Push Press (left)
3 kettlebell Swing Clean (right)
1 kettlebell Push Press (right)
0:30 sec rest
Work hard for fluid, seamless transitions and only adjust weight if position breaks or rep scheme becomes unsustainable.
then
4 rounds as quickly as possible:
10 push-ups
5 pull-ups / chin-ups
then
2 minute static bar hang
11-Jul-2017
EMOM 10:
10 kettlebell swings at a challenging weight
then
40 inchworm push-up (hold in plank if position breaks)
then
2 minute bottom of push-up hold
12-Jul-2017
pull-up / chin-op:
perform 40 total reps of the most challenging variation possible in 3-4 rep sets with full range of motion and proper mechanics
then
5 rounds:
3L, 3R kettlebell back squat @ a challenging weight
15 body weight row
then
2 minute 1-arm bodyweight row hold
switch arms as needed
13-Jul-2017
6 rounds:
10 pull-ups scaled to full ability
10 kettlebell halo
then
4 rounds:
3L, 3R kettlebell clean from ground with a 0:30 rack hold on the third clean on each side
4 sprint starts
0:20 rest
then
60 1-arm kettlebell swing at a light cool down weight
14-Jul-2017
5 rounds:
10 kettlebell high pulls
10 lunges with kettlebell in goblet squat position
5 push-ups
then
4 rounds:
20 medicine ball throw
10 jump squats
then
2 minute anchored squat
17-Jul-2017
3x(2L,2R) Turkish Get Up at 70% of max
be patient - add a 2/1000 count pause to any transition point that you are struggling with
then
as quickly as possible:
60 bodyweight lunge
20 box jump
20 straight jump
then
2 minute hinge hold
18-Jul-2017
4 rounds:
10 goblet squats
5L, 5R KB back squat
Rest if needed. Don’t take more than you need. (Hint, go heavy enough that you need some rest.)
then
40 inchworm + push-up
Hold in top of push up for 3/1000 if you can’t complete 40 without form breaking.
then
2 minute plank hold
19-Jul-2017
3 rounds:
3 kettlebell swing clean (left)
3 push press (left)
3 overhead squat (left)
3 kettlebell swing clean (right)
3 push press (right)
3 overhead squat (right)
Weakest lift governs weight.
Stay organized, focused, and keep your mechanics in check.
then
10 max effort negative pull-ups
then
2 minute single kettlebell rack hold
switch arms as needed
20-Jul-2017
10x2 max effort double kettlebell front squat
As heavy as possible while maintaining proper mechanics. If position breaks, adjust weight accordingly.
then
5 rounds as quickly as possible:
5 Pull Ups
10 Jump Squats
then
2 Minute Superman Hold
21-Jul-2017
6 rounds:
5L, 5R kettlebell clean from ground
10 kettlebell swing
then
5 minutes burpees from the ground
then
2 minute hollow hold
24-Jul-2017
4 rounds:
8 kettlebell full range high pull
8 goblet squat
0:30 rest
then
5 minutes:
1 arm kettlebell swing clean
1 arm kettlebell swing
1 arm kettlebell snatch
Weakest lift governs weight. Stay organized and powerful. Switch arms early and often.
then
2 minute Static Bar Hang
25-Jul-2017
6 rounds:
5 1-arm kettlebell swing
5 kettlebell back squat
*Switch arms each round, don’t put the bell down
then
3 rounds:
6 3/1000 body weight row
12 kettlebell halo + extension
6 pull up scaled to full ability
then
2 minute double kettlebell rack hold
26-Jul-2017
squat to a new 1RM
27-Jul-2017
4 rounds:
6 double kettlebell front squat
6 50/50 kettlebell thrusters
then
3 rounds as quickly as possible:
10 kettlebell swing at a challenging weight
10 inchworm + push up
20 walking lunge with bumper plate 15lb/25lb
then
2 minute anchored squats
28-Jul-2017
6 rounds:
50/50 kettlebell press 4L, 4R at a challenging weight
10 kettlebell swing two intervals heavier than press
then
10 max effort negative pull ups
then
2 minute hollow hold
31-Jul-2017
3x4(2L, 2R) TGU @ 70% of max
then
60 hand-to-hand kettlebell swing
Use a challenging weight.
Rest ONLY as needed.
Three breaths rest, and GO.
then
2 minute double kettlebell rack hold
01-Aug-2017
5 rounds:
10 Goblet Squat
10 Swings
Do not put the kettlebell down between squats and swings.
Transition seamlessly.
then
5 rounds:
10 burpees
5 pull-ups - Scaled to full range of motion if needed
then
2 minute single kettlebell hold in goblet position
02-Aug-2017
6 rounds:
5L, 5R kettlebell swing clean
5L, 5R single kettlebell front squat
At a challenging weight.
Minimal rest.
Collect yourself, breathe, focus, and continue.
then
3 rounds as quickly as possible:
10 Box Jumps, step down, no rebounding
10 Inchworm + Push Up
then
2 minute hold in bottom of push up position
03-Aug-2017
AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats
record this score, it’s a benchmark workout
then
2 minute bar hang
04-Aug-2017
4 rounds:
10 heavy kettlebell good morning
1 minute hollow hold - Break into 0:30 chunks with 0:15 rest if needed. Focus on engaging and holding the core muscles.
then
10 rounds:
2L,2R 50/50 push press at a challenging weight
2 pull-up
then
2 minute hinge hold
07-Aug-2017
5 rounds:
5L, 5R kettlebell thrusters
Smooth transitions utilizing the swing clean between sides
Rest :30 between rounds
then
50 Push-Ups
Break into manageable sets with full range of motion
Scale as needed
then
20 PVC partial pull-over
08-Aug-2017
Take the rest of class to slowly work up to a new C&J to a new 1RM
09-Aug-2017
5 rounds at a challenging weight:
8 hand-to-hand swing clean
rest :30
then
5 rounds:
10 box jumps, step down
10 air squats
then
2 minute plank hold
10-Aug-2017
5 rounds:
3L, 3R kettlebell clean from ground + jerk.
Challenge yourself.
then
As quickly as possible:
40 inchworm + push-up
then
2 minute bar hang
11-Aug-2017
6 rounds:
8 goblet squats
8 kettlebell swings
then
4 rounds:
15 bodyweight row
3L, 3R kettlebell snatch
then
2 minute 1 arm bodyweight row hold
switch arms as needed
14-Aug-2017
4 rounds:
5L, 5R kettlebell 50/50 Press
then
100 lunge holding a bumper plate overhead
Rest ONLY as needed
then
2 minute heavy single kettlebell rack hold
Switch arms as needed
15-Aug-2017
10-8-6-4-2 power clean, increase weight each round
1 farmers walk to red door between rounds
then
50-40-30-20-10 kettlebell swing ladder, increase weight each round
16-Aug-2017
6 rounds of the complex (1L, 1R)
kettlebell clean and jerk
overhead squat
turkish get up
Challenge yourself with a heavy weight.
then
Accumulate 50 push ups and 20 pull ups.
Scaled to full ability as needed.
then
2 minute double kettlebell rack hold
17-Aug-2017
5 minutes of the following kettlebell complex.
Do not put the kettlebell down and work for smooth transitions.
swing clean, swing, snatch (R)
swing clean, swing, snatch (L)
then
100 weighted lunges.
Choose your weight.
We have sandbags, kettlebells, and bumper plates.
Pick your poison.
18-Aug-2017
Spend 15 minutes working up to a new kettlebell snatch max
then
6 rounds:
10 goblet squats
10 kettlebell swings
rest :45
then
20 PVC partial pull over
21-Aug-2017
Spend 15 minutes working up to a new Turkish get up max. Don’t increase weight unless you have a perfect TGU at the current weight.
then
Burpees from the ground (coach calls out numbers), approximately 5 minutes worth…
then
5 rounds:
left - kettlebell clean from ground + 5 back squats
right - kettlebell clean from ground + 5 back squats
then
2 minute bottom of push up hold
22-Aug-2017
Spend 15 minutes working up to a new max for kettlebell clean from the ground (remember the pistol grip)
then
5 rounds:
15 box jumps
15 push ups
then
2 minute single kettlebell rack hold, switch hands as needed
23-Aug-2017
20 rounds for sense of urgency:
start by the kettlebells
carry a HEAVY bell to the end of the gym
5 swings
carry it back
6 back squats (3L, 3R)
24-Aug-2017
then
6 rounds at a challenging weight:
5 1-arm Swings L
5 Back Squats L
5 1-arm Swings R
5 Back Squat R
then
3 rounds at a challenging weight:
10 kettlebell good morning
then
2 minute hinge hold
25-Aug-2017
5 rounds at a challenging weight:
5L, 5R kettlebell thrusters
10 push-ups
then
50 burpees for time
then
50 Russian twists
28-Aug-2017
5 rounds at a challenging weight
left - 5 1-arm swing and 5 jerks
right - 5 1-arm swing and 5 jerks
then
40 inchworm + push up
then
2 minutes: Hold a kettlebell in your hand above your head. Switch arms as needed
29-Aug-2017
6 rounds:
Heavy goblet squat carry and 10 goblet squats with minimal rest
then
100 kettlebell swings for time, only put it down as needed. Limit rest to three breaths and go!
then
2 minute bar hang
30-Aug-2017
5 rounds:
5L, 5R Kettlebell snatch
10 jump squat
0:30 rest
then
6 rounds with a kettlebell:
clean + jerk
overhead squat
TGU
then
2 minute anchored squat
31-Aug-2017
8 rounds with a barbell at a moderate weight:
power snatch
overhead squat
behind the neck push press
weakest lift governs weight
then
20 partial pull over with PVC
01-Sep-2017
for time:
row 2000m
then (optional, if you still have anything left after a 2k test)
4 rounds at a heavy weight:
5L, 5R kettlebell back squat
then
2 minute double kettlebell rack hold
05-Sep-2017
front squat to a new 1RM
06-Sep-2017
6 rounds:
5L, 5R kettlebell clean from ground + jerk
then
4 rounds:
10 inchworm + push up
then
2 minute bar hang
07-Sep-2017
5 minutes without putting the kettlebell down:
Left - clean + swing + snatch
Right - clean + swing + snatch
then
4 rounds:
1L, 1R TGU without putting the kettlebell down when switching sides (might be easier to do this as a Turkish get-down instead)
then
2 minute anchored squat
08-Sep-2017
6 rounds:
6L, 6R kettlebell back squat
then
50 burpees for time
then
2 minute bottom of push up hold
11-Sep-2017
6 rounds:
10 goblet squats
then
windmill ladder:
5L, 5R
4L, 4R
3L, 3R
2L, 2R
1L, 1R
increase weight each set
then
armbar stretch 2L, 2R 0:30 each side
12-Sep-2017
6 rounds:
5L, 5R kettlebell front squat
then
6 rounds as quickly as possible:
5 pull ups
5 push ups
then
2 minutes of v-ups
13-Sep-2017
EMOM 10:
10 kettlebell swings at a challenging weight
then
5 rounds:
15 box jumps
10 push ups
then
2 minute hollow hold
14-Sep-2017
5 rounds at a challenging weight:
5 goblet squats
5 swings
then
4 rounds:
10 inchworm + push up
then
2 minute hollow hold
15-Sep-2017
spend 15 minutes climbing to a new kettlebell snatch max where POSITION GOVERNS WEIGHT - there is no point in sloppy reps
then
4 rounds:
5L, 5R one interval down from heaviest above
rest as needed between sets
then
2 minute double kettlebell rack hold
18-Sep-2017
5 rounds:
10 double kettlebell clean
challenge yourself with weight
then
5 rounds:
sprint to the red door and back
10 kettlebell swings
then
2 minute superman hold
19-Sep-2017
50 hand to hand kettlebell swing at a challenging weight
then
5 rounds:
10 Burpees
20 weighted lunges
0:45 rest
then
2 minute plank hold, break into 0:30 sets of maximum tension and effort
20-Sep-2017
5 rounds:
5L, 5R kettlebell snatch
10 goblet squat with same kettlebell
then
4 rounds:
10 weighted elevator sit ups
then
100 Russian twists, broken up into manageable sets
21-Sep-2017
deadlift to a new 1RM
then
50 kettlebell swings at a cool down weight
then
2 minute hinge hold
22-Sep-2017
5 rounds:
10 kettlebell good morning - heavy
then
kettlebell swing ladder
increasing weight each set:
50, 40, 30, 20, 10
then
2 minute hinge hold
25-Sep-2017
AMRAP 12
3 push press AHAP
5 TTB
then
5 rounds
5L, 5R KB front squat AHAP
26-Sep-2017
6 rounds:
6L, 6R kettlebell back squat
5 chin ups
then
5 rounds:
10 inchworm + push up
then
2 minute hollow hold
27-Sep-2017
5 rounds:
2L, 2R Turkish Get Ups
1 minute kettlebell rack hold, switch arms as needed
then:
100 kettlebell swings at a moderate weight
then
30 PVC partial pull over
28-Sep-2017
5 minutes of the following complex:
L-swing, clean, snatch
R-swing, clean, snatch
*count your reps and either compare from last time, or save and try to beat next time
then
5 rounds:
10 box jumps
10 burpees
10 walking lunges
then
2 minute bar hang
29-Sep-2017
5 rounds:
10 goblet squats
3 pull ups
then
5 rounds:
1 minute double kettlebell rack hold
rest 0:20
then
100 Russian twists
02-Oct-2017
squat to a new 1RM
then
accumulate 40 pull ups and chin ups
then
2 minute anchored squat
03-Oct-2017
50 hand to hand kettlebell swing at a challenging weight
then
50 1-arm kettlebell swing at 50% of above 5x(5L, 5R)
then
5 rounds:
10 kettlebell good morning
10 goblet squat
then
2 minute hinge hold
04-Oct-2017
for time:
21-15-9
burpee
KB swing 24/16
20" box jump
record this score, it’s a benchmark workout
then
5 rounds:
5L, 5R kettlebell back squat
10 kettlebell swings
then
30 pvc partial pull over
05-Oct-2017
5 rounds:
10 kettlebell halo at a challenging weight
20 1-arm kettlebell swing
then
100 weighted lunges
06-Oct-2017
6 rounds:
5L, 5R kettlebell swing clean
then
2:00 double rack hold
09-Oct-2017
EMOM 20
10 swings (odd minutes)
10 push-ups (even minutes)
10-Oct-2017
6 rounds, switch arms each rep:
3L, 3R kettlebell overhead squat at a challenging weight
focus on smooth transitions and keeping core engaged during squat
then
4 rounds:
2L, 2R Turkish Get Ups at a challenging weight
then
30 sec armbar stretch on each side
11-Oct-2017
5 rounds:
10 box jumps
10 goblet squats
then
Kettlebell Swing Ladder
increase weight each set:
50, 40, 30, 20, 10
Challenge yourself
then
2 minute anchored squat
12-Oct-2017
5 rounds:
5L, 5R kettlebell thrusters
then
5 rounds:
10 burpees
10 lunges
10 air squats
then
2 minute hinge hold
13-Oct-2017
press to a new 1RM
then
5 rounds:
10 kettlebell halo
5L, 5R kettlebell snatch
then
30 PVC partial pull over
16-Oct-2017
5 rounds
4L, 4R KB Clean (from the ground) and Jerk - switch arms every rep
10 push-ups
then
5:00 burpees from the ground
then
150 Russian twists
17-Oct-2017
Climb to a new KB overhead squat max
then
5 rounds:
2L, 2R KB overhead squat one interval down from above
20 KB swings @ a moderate weight
then
goblet squat ladder:
25-20-15-10-5
Increase weight each set.
Work up to as heavy as possible
then
2 minute bar hang
18-Oct-2017
5 rounds:
1L TGU
1L waiter’s walk
1R TGU
1R waiter’s walk
then
10 rounds
2R, 2L KB Clean from the ground AHAP
3 pull-ups
rest 0:30
then
2:00 double KB rack hold
19-Oct-2017
10x2 max effort double kettlebell front squat
*As heavy as possible while maintaining proper mechanics
*If position breaks, adjust weight accordingly
then
5 rounds as quickly as possible:
5 pull ups
10 box jumps
5 push ups
then
2 minute superman hold
20-Oct-2017
6 rounds:
5 1-arm Kettlebell Swing
5 Kettlebell Back Squat
*Switch arms each round
then
3 rounds:
6 3/1000 Bodyweight Row
12 Kettlebell Halo + Extension
6 Pull Up scaled to full ability
then
2 minute anchored squat
23-Oct-2017
5 rounds
1:00 double kb push press
sprint to red door
max pull-ups
rest 1:00
then
2:00 hang
24-Oct-2017
5 rounds:
5L, 5R kettlebell swing clean @ a challenging weight
10 push ups
then
kettlebell swing ladder:
50-40-30-20-10
increase weight each set
then
2 minute double kettlebell rack hold
25-Oct-2017
Test day:
deadlift to a new 1RM
then
5 rounds:
2L, 2R kettlebell clean and jerk + overhead squat
then
2 minute hollow hold
26-Oct-2017
8 rounds:
5 goblet squats as heavy as possible
5 burpees
then
accumulate 40 pull ups + chin ups
*reasonable sets utilizing full range of motion and scaled as necessary
then
2 minute bar hang
27-Oct-2017
6 rounds with a barbell:
3 behind the neck push press + 3 snatch balance
then
5 minute kettlebell complex:
L - clean, swing, snatch
R - clean, swing, snatch
*goal is for continuous reps with no rest
then
2 minute anchored squat
30-Oct-2017
Kettlebell snatch ladder, increasing weight each round:
10L,10R
8L,8R
6L,6R
4L,4R
2L,2R
then
5 rounds:
15 box jumps
10 push ups
then
2 min bar hang
31-Oct-2017
6 rounds at a challenging weight:
4L, 4R kettlebell back squat
6 goblet squat
then
5 minutes burpees from the ground
then
2 minute anchored squat
01-Nov-2017
AMRAP 20:
5 pullup
10 push up
15 squat
record this score, it’s a benchmark workout
then
2 minute hinge hold
02-Nov-2017
6 rounds:
6 double kettlebell front squat at a moderate weight
then
100 hand-to-hand kettlebell swing
then
2 minute double kettlebell rack hold
03-Nov-2017
5 rounds:
4L, 4R Kettlebell 50/50 thruster
10 push ups
*Alternate which arm is doing a thruster while the other kettlebell is in the rack position
then
100 weighted lunges
then
2 minute wall sit
06-Nov-2017
5 rounds:
2L, 2R Kettlebell clean from ground + jerk + overhead squat
at a challenging weight
then
8 rounds as quickly as possible:
5 pull ups
5 push ups
10 box jumps
then
2 min bar hang
07-Nov-2017
5 rounds:
3L, 3R kettlebell back squat
6 goblet squat
then
5 rounds:
Sprint to the red door and back
10 burpees
then
2 min anchored squat
08-Nov-2017
kettlebell clean from ground ladder, increase weight each round:
5L, 5R
4L, 4R
3L, 3R
2L, 2R
1L, 1R
then
6 rounds:
15 weighted lunges
10 jump squats
then
2 min double kettlebell rack hold
09-Nov-2017
Spend 15 minutes working up to a heavy goblet catch.
then
2 rounds:
Perform as many reps as possible at above weight until position breaks
then
5 rounds:
10 Kettlebell Full Range High Pull
10 Lunge with Kettlebell in Goblet Squat position
5 Push Up
then
2 minute superman hold
10-Nov-2017
front squat to a new 1RM
then
5 rounds:
10 kettlebell good morning
10 floor to feet
then
2 minute hinge hold
13-Nov-2017
Jeremy’s choice
20-Nov-2017
5 rounds:
10 goblet squat at a challenging weight
10 kettlebell swing one interval heavier than above
10 push ups
then
accumulate 150 hand-to-hand Kettlebell swings at a moderate weight
then
2 minute anchored squat
21-Nov-2017
5 rounds:
5L, 5R kettlebell thrusters
5 full range high pull
then
kettlebell swing ladder, increasing weight each round:
50-40-30-20-10
then
20 banded good morning
22-Nov-2017
12 Turkish Get Ups
3x2L, 2R
then
4 rounds:
10 Inchworm + Push Up
20 weighted walking lunge
then
2 minute hollow hold
27-Nov-2017
6L, 6R of the following complex:
1 kettlebell clean from ground + 2 front squat + 1 jerk
at a challenging weight
then
3 rounds:
15 burpees
10 goblet squats
3 pull ups
then
2 minute bar hang
28-Nov-2017
8 rounds:
5L, 5R kettlebell swing clean as heavy as possible
then
3 rounds:
10 inchworm + push up
15 kettlebell swings at a moderate weight
then
2 minute double kettlebell rack hold
29-Nov-2017
4 rounds:
4L, 4R KB thruster
6 full range high pulls 1 interval higher
then
5 rounds:
20 bodyweight row
10 floor to feet
5 push ups
then
2 minute bar hang
30-Nov-2017
50 hand to hand kettlebell swing at a challenging weight
50 1-arm kettlebell swing at 50% of above
then
as quickly as possible, 2 rounds:
60 Bodyweight Lunge
20 Box Jump
20 Straight Jump
then
2 minute hinge hold
01-Dec-2017
5 rounds:
4L, 4R 50/50 kettlebell thruster
8 double kettlebell front squat
then
as quickly as possible, 3 rounds:
10 weighted elevator sit up
10 push ups
10 v-ups (scale with hollow hold if necessary)
then
2 minute anchored squat
04-Dec-2017
push press to a new 1RM
then
as quickly as possible, 4 rounds:
15 burpees
15 kettlebell swings
15 bodyweight row using a barbell in the rack
then
2 x 20 pvc partial pull over
05-Dec-2017
5 rounds:
1L, 1R kettlebell clean from ground + push press + 2 overhead squat
5L, 5R kettlebell swing clean
then
as quickly as possible, 3 rounds:
row 200m
20 kettlebell swings at a moderate weight
then
2 minute double kettlebell rack hold
06-Dec-2017
row 2k for time
last benchmark workout of the year!
then
4 rounds:
:30 sec hollow hold
10 v-ups
then
2 minute bar hang
07-Dec-2017
4 rounds:
5 barbell overhead squat @ 70% of weight used for power snatch
5L, 5R kettlebell snatch
then
5 minutes of the following complex with a kettlebell:
R - swing, clean, snatch
L - swing, clean, snatch
then
100 russian twists
08-Dec-2017
5 rounds:
5L, 5R Kettlebell back squat
10 Goblet squat
then
as quickly as possible, 2 rounds:
10 pull ups, scaled as needed
10 push ups
10 bodyweight rows
10 push ups
10 v-ups
10 push ups
then
2 minute bar hang
11-Dec-2017
6 rounds:
8 Kettlebell good morning at a challenging weight
10 floor to feet
then
as quickly as possible:
Kettlebell swing ladder
50-40-30-20-10
increase weight each set
then
2 minute hinge hold
12-Dec-2017
6 rounds, max effort:
4 double kettlebell front squat
2L, 2R 50/50 thruster
then
50 burpees for time
then
2 minute double kettlebell rack hold
13-Dec-2017
5 rounds:
3L, 3R kettlebell overhead squat
4L, 4R kettlebell back squat
then
4 rounds as quickly as possible:
8 inchworm + push up
8 high knee power jump
then
2x20 partial PVC pull over
14-Dec-2017
5L, 5R kettlebell snatch
20 bodyweight lunges
then
4 rounds, as quickly as possible:
10 box jump burpees, step down only
10 weighted elevator sit up
then
2 minute plank hold
15-Dec-2017
6 rounds:
5L, 5R kettlebell back squat
10 hand to hand kettlebell swing
then
10 rounds as quickly as possible:
5 pull ups
5 push ups
then
2 minute bar hang
18-Dec-2017
6 rounds
4L, 4R kettlebell clean AHAP
20 hand to hand swings, also heavy.
then
5 rounds as quickly as possible
15 box jumps
15 bodyweight rows
10 push-ups
then
2 minute farmer’s carry AHAP
19-Dec-2017
5 rounds:
10 goblet squat
6 full range high pull
then
as quickly as possible, 4 rounds:
20 pull ups, scaled as needed
20 weighted lunges
20 kettlebell swings
then
2 minute bar hang
20-Dec-2017
8 rounds:
6L, 6R kettlebell row
then
Spend 10 minutes working up to a 5 rep max kettlebell swing. This should be as heavy as possible while maintaining proper mechanics.
then
8 rounds:
5 swings using weight from above
0:45 rest
then
2 minute hinge hold
21-Dec-2017
5 rounds:
4L, 4R 50/50 kettlebell push press
10 goblet squats
then
using the weight from above, one max set of goblet squats
then
5 rounds
10 weighted jump squats (kettlebell in goblet position)
rest 1 min
then
2 minute bar hang
22-Dec-2017
6 rounds:
3L, 3R kettlebell thruster
3L, 3R kettlebell jerk
then
as quickly as possible, 6 rounds:
10 inchworm + push ups
5 chin ups
then
2 minute hollow hold
26-Dec-2017
8 rounds as heavy as possible:
2L, 2R 1 kettlebell clean from ground + 1 kettlebell back squat
3 pull ups
then
as quickly as possible:
75 hand-to-hand kettlebell swing at a challenging weight
*Rest ONLY as needed. Three breaths rest, and GO.
then
5 minutes of burpees from the ground
then
2 minute bar hang
27-Dec-2017
6 rounds, switch arms each rep:
3L, 3R kettlebell overhead squat at a challenging weight
*Focus on smooth transitions
then
in five minutes:
complete as many kettlebell snatches as possible
*Little to no rest. Focus. Work hard.
then
2 x 30 sec armbar stretch on each side
28-Dec-2017
6 rounds
5 1-arm kettlebell swing
5 kettlebell back squat
*Switch arms each round
then
4 rounds, as quickly as possible:
8 3/1000 hold bodyweight row
12 kettlebell halo + extension
6 pull up scaled to full ability
then
2 minute bar hang
29-Dec-2017
4 rounds:
10 Heavy Kettlebell Good Morning
1 Minute Hollow Hold - break into :30 sec chunks with :15 sec rest if needed.
*Really focus on engaging and holding the core muscles.
then
EMOM 10
15 kettlebell swings at a challenging weight
then
2 minute hinge hold + 30 banded good morning
02-Jan-2018
6 rounds:
1L, 1R TGU at a moderate weight
10 pull ups - scaled as needed
then
4 rounds:
10 inchworm + push up
20 weighted lunges
then
2x20 PVC partial pull over
03-Jan-2018
50 hand to hand Kettlebell Swing at a challenging weight
50 1-arm Kettlebell Swing at 50% of above - switch arms as needed
then
5 rounds:
10 burpees
10 lunges
10 air squats
then
2 minute hinge hold
04-Jan-2018
6 rounds of the complex:
1L, 1R - Kettlebell Clean and Jerk, overhead squat, Turkish get up.
*Challenge yourself with a heavy weight.
then
5 rounds at a challenging weight:
5L, 5R Kettlebell Thrusters
10 goblet squats
then
2 minute double kettlebell rack hold
05-Jan-2018
3 rounds:
5L, 5R kettlebell push press
90 weighted (1/2 bodyweight) walking lunge
then
6 rounds as quickly as possible:
10 bodyweight row
10 push ups
then
2x20 partial pvc pull over
08-Jan-2018
6 rounds:
5L, 5R stacked (two handed) pistol grip swing clean.
*this grip enables a heavier weight to be moved safely and effectively
then
as quickly as possible, 5 rounds:
10 box jumps
10 half-burpees
10 elevator sit ups
then
2 minute plank hold
09-Jan-2018
Squat 1RM
*Benchmark day!
then (if you still have anything after the 1RM)
5 rounds:
10 pull ups - scaled as needed
10 push ups
10 air squats
then
2 minute bar hang
10-Jan-2018
6 rounds:
4L, 4R Kettlebell 50/50 push press at a challenging weight
then
8 rounds:
1:00 double kettlebell rack hold
0:30 rest
then
2 x 20 partial PVC pullover
11-Jan-2018
EMOM 10
10 heavy kettlebell swings
then
6 rounds:
5L, 5R 1-arm kettlebell swing
5L, 5R kettlebell backsquat
then
2 x 20 banded good morning
12-Jan-2018
5 rounds:
10 kettlebell halo
5L, 5R kettlebell snatch
then
8 rounds, switching arms each round:
1 minute 1-arm kettlebell overhead hold
0:15 seconds rest
then
2 x 0:30 plank hold
2 x 0:30 bar hang
15-Jan-2018
3 rounds:
5L, 5R heavy kettlebell row
rest as needed
then
5 rounds:
moving fast
10 Box jump burpee
15 Underhand bodyweight row
then
2 x 20 PVC pull over
16-Jan-2018
4 rounds:
2L, 2R Turkish Get Ups @ a challenging weight
*two second count at each transition to stabilize position
then
4 rounds:
20 weighted lunge w/ kettlebell in the back rack position, switch sides each round
1 minute double kettlebell rack hold
1:00 rest
then
2 minute double kettlebell rack hold
17-Jan-2018
6 rounds at a challenging weight:
4L, 4R kettlebell back squat
6 goblet squat
then
One max rep set goblet squats using a heavier weight than used above - challenge yourself
then do one set at 75% of the reps from the max rep set
and one more at 50% of the reps from the max rep set
then
2 minute bar hang
18-Jan-2018
6 rounds:
4L, 4R kettlebell swing clean
heavy with rest is better than light and fast
then
Kettlebell swing ladder, increase weight each set:
50-40-30-20-10
*minimal rest - control your breathing
then
2 x 1 minute 1-arm overhead kettlebell hold
19-Jan-2018
4 rounds:
20 hand-to-hand kettlebell swing
0:15 secs rest
*make the swings powerful and the transitions crisp
then
5 minute kettlebell complex:
L - clean, swing, snatch
R - clean, swing, snatch
*goal is for continuous reps with no rest
then
2 minute plank hold
22-Jan-2018
6 rounds:
1L, 1R kettlebell clean + OHS + TGU
rest 1:00
then
6 rounds:
6 Inchworm + push up
6 pull ups
rest 0:30
then
2 x 20 pvc pull over
23-Jan-2018
3 rounds:
20 hand to hand kettlebell swings at a challenging weight
1 minute rest
then
3 rounds:
10L, 10R 1-arm kettlebell swing
1 minute rest
then
5 rounds:
5L, 5R kettlebell thrusters
then
2 x 20 banded good morning
24-Jan-2018
4 rounds:
6 goblet catch at a challenging weight
0:45 rest
then
5 minutes of:
7 kettlebell swing
3 inchworm + push up
1 chin-up
then
75 Russian twists
25-Jan-2018
5 rounds:
3L, 3R kettlebell row - heavy
0:30 rest
then
accumulate in any way:
50 push ups
50 pull ups
50 kettlebell swings
50 goblet squats
*Break into reasonable sets. Rest as needed but no lingering.
then
2 x 20 PVC partial pullover
26-Jan-2018
7 rounds:
2L, 2R kettlebell clean from the ground
0:30 rest
then
10 box jumps
1 minute double kettlebell rack hold
0:30 rest
then
2 minute double kettlebell rack hold
29-Jan-2018
5 rounds:
5 inchworm + push up
5L, 5R kettlebell back squat
0:45 rest
then
3 rounds:
6 3/1000 Bodyweight Row
12 Kettlebell Halo + Extension
6 Pull Up scaled to full ability
1 minute rest
then
2 minute bar hang
30-Jan-2018
5 rounds:
3L, 3R kettlebell 50/50 press
0:45 rest
then
8 rounds:
10 Weighted lunges
5 Bodyweight row
0:45 rest
then
2 x 1 min 1-arm overhead kettlebell hold
31-Jan-2018
4 rounds:
6 kettlebell suitcase deadlift
6 half burpee
0:45 rest
then
EMOM 10:
15 heavy kettlebell swings
then
2 x 20 banded good morning
01-Feb-2018
5 rounds:
3L, 3R kettlebell snatch
0:30 rest
then
4 rounds:
3L, 3R kettlebell overhead squat
10 box jumps
0:30 rest
then
2 min double kettlebell rack hold
02-Feb-2018
5 rounds:
4L, 4R kettlebell row
0:30 rest
then
3 rounds:
10 push up
10 chin up
10 jump squat
1 min rest
then
2 x 20 partial pvc pull over
05-Feb-2018
spend 15 minutes on kettlebell snatch work then safely work up to a HEAVY single
then
6 rounds:
10 pull-ups
10 kettlebell swings
5L, 5R kettlebell push press
rest 1:00
then
10L, 10R windmills at a cool-down weight
06-Feb-2018
Goblet squat ladder:
25-20-15-10-5
*increase weight each round
then
4 rounds:
3L, 3R weighted elevator sit up
3 negative pull ups
:30 sec rest
then
2 minute bar hang
07-Feb-2018
5 rounds:
20 hand-to-hand kettlebell swing
0:30 rest
then
4 rounds:
10 box jumps
3L, 3R kettlebell swing clean
0:30 rest
then
2 minute hollow hold
08-Feb-2018
6 rounds:
5 1-arm kettlebell swing
5 kettlebell back squat
*Switch arms each round
then
10 rounds as quickly as possible:
5 pull ups
5 push ups
then
2 minute bar hang
09-Feb-2018
Continue press to a new 1RM
then (if you have the energy after a 1RM)
5 rounds:
3L, 3R kettlebell overhead squat
then
2 x 20 partial pvc pull over
12-Feb-2018
8 rounds:
4 kettlebell goblet catch @ a challenging weight
0:30 rest
then
completed in an urgent and organized manner:
20-16-12-8
bodyweight row
push ups
0:30 rest
then
2 x 20 banded good morning
13-Feb-2018
4 rounds:
6 - 50/50 kettlebell push press
0:30 rest
then
50 burpees for time
then
2 minute bar hang
14-Feb-2018
6 rounds
3L, 3R kettlebell row
0:20 rest
then
accumulate:
50 weighted lunges
50 dips - scaled as necessary
50 kettlebell swings
then
2 x 20 pvc partial pullover
15-Feb-2018
4 rounds:
4L, 4R kettlebell swing clean
4L, 4R kettlebell clean from the ground
0:30 rest
then
3 rounds:
20 box jump
10 heavy swings
1:00 rest
then
50 Russian twists
16-Feb-2018
4 rounds:
5L, 5R kettlebell back squat
10 goblet squat
0:45 rest
then
5 rounds:
20 weighted lunges
10 pull ups
5 push ups
1 minute rest
then
2 minute bar hang
19-Feb-2018
Spend 15 minutes working up to a new TGU 1RM
then
one interval down from above
6 rounds:
1L, 1R TGU
0:30 rest
then
5 minutes of the complex:
L + R Swing, clean, snatch
-Switch sides each round
then
2 minute plank hold - broken into sections as needed
20-Feb-2018
5 rounds:
10 heavy kettlebell suitcase lunge
0:30 rest
then
75 hand-to-hand kettlebell swing at a challenging weight
then
2 x 20 kettlebell good morning
21-Feb-2018
6 rounds:
4L, 4R kettlebell 50/50 thruster
0:30 rest
then
5 rounds:
10 weighted jump squat
15 jumping pull ups
5 burpees
0:30 rest
then
2 x 20 pvc partial pull over
22-Feb-2018
5 rounds:
6 kettlebell full range high pull at a challenging weight
6 goblet squat
0:30 rest
then
4 rounds:
10 inchworm + push up
then
2 x 20 pvc partial pull over
23-Feb-2018
5 rounds:
8L, 8R kettlebell snatch
0:30 rest
then
5 minutes:
7 kettlebell swings
5 push ups
2 pull ups
then
75 Russian twists
26-Feb-2018
4 rounds:
3L, 3R kettlebell overhead squat
then
Kettlebell swing ladder, increase weight each set:
50-40-30-20-10
then
2 minute bar hang
27-Feb-2018
8 rounds:
4 goblet catch as heavy as possible
0:30 rest
then:
75 kettlebell hand-to-hand swings
heavy with rest is better than fast and light
then
2 x 1 minute kettlebell overhead hold
28-Feb-2018
8 rounds, heavy:
3L KB swing clean + 3 KB back squat
3R KB swing clean + 3 KB back squat
rest 0:30
then
5 rounds, fast:
5 jump squats
5 box jumps
5 double cleans
rest 0:30
then
2:00 double rack hold
01-Mar-2018
6 rounds:
2L, 2R KB OHS + 1 TGU
then
6 rounds:
5 inchworm + push up
5 burpees
0:15 rest
then
2 minute plank hold
02-Mar-2018
Deadlift to a new 1RM (unless you are planning a new 1RM at the TSC)
then
2 x 20 banded good morning as recovery
05-Mar-2018
superset:
next step in pull-up progression and
deadlift 35%x5, 50%x5, 75%x5, 70%x5
then
heavy snatch day:
snatch, bell size +2, 8x(3R+3L)/1:00
then
2x1:00 overhead kettlebell hold. Challenge yourself.
06-Mar-2018
deadlift 35%x5, 50%x5, 75%x5, 70%x5
then
scale appropriately so that you can complete 3 sets of full-range-of-motion pull-ups in sets of at least 10
then
AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
07-Mar-2018
superset:
next step in pull-up progression and
deadlift 35%x5, 50%x5, 75%x5, 70%x5
then
light snatch day:
snatch, bell size -1 (or -2), 5x(10R+10L)/1:00
08-Mar-2018
squat 8-5-3x5
2 wide-grip pull-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x75%, 5x70%
then
AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
09-Mar-2018
press 8-5-3x5
2 TGUs between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x75%, 5x70%
then
medium snatch day:
snatch, bell size +1, 8x(5R+5L)/1:00
12-Mar-2018
deadlift 8-5-3x5
5 heavy swings between sets
then
light AGT day:
1 arm Swing, bell size +0, 7x(10R+10L)/1:00
TGU, bell size +0 7x(1R+1L)/2:00
13-Mar-2018
front squat 8-5-3x5
5 push-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x70%
then
heavy snatch day:
snatch, bell size +2, 8x(4R+4L)/1:00
14-Mar-2018
bench press 8-5-3x5
6 renegade rows between sets
then
deadlift 5x35%, 5x50%, 5x80%, 5x70%
then
scale appropriately so that you can complete 3 sets of full-range-of-motion pull-ups in sets of at least 12
then
AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
15-Mar-2018
snatch 5-3-4x3
5 heavy swings between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x70%
then
light snatch day:
snatch, bell size -1 (or -2), 6x(10R+10L)/1:00
16-Mar-2018
squat 8-5-3x5 (if you want help with your squat, sign up for the Kinstretch course!)
2 wide-grip pull-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x70%
then
AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
19-Mar-2018
clean 5-3-4x3
5 heavy swings between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x75%
then
medium snatch day:
snatch, bell size +1, 8x(6R+6L)/1:00
20-Mar-2018
squat 8-5-3x5
2 wide-grip pull-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x75%
then
light AGT day:
1 arm Swing, bell size +0, 7x(10R+10L)/1:00
TGU, bell size +0 7x(1R+1L)/2:00
21-Mar-2018
press 8-5-3x5
2 TGUs between sets
then
deadlift 5x35%, 5x50%, 5x80%, 5x75%
then
scale appropriately so that you can complete 2 sets of full-range-of-motion pull-ups in sets of at least 15
then
heavy snatch day:
snatch, bell size +2, 6x(5R+5L)/1:00
22-Mar-2018
deadlift 8-5-3x5
5 heavy swings between sets
then
AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
23-Mar-2018
front squat 8-5-3x5
5 push-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 65%x5, 5x80%, 5x75%
then
light snatch day:
snatch, bell size -1 (or -2), 7x(8R+8L)/1:00
26-Mar-2018
bench press 8-5-3x5
6 renegade rows between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 65%x5, 5x85%, 5x70%
then
AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
27-Mar-2018
clean 5-3-4x3
5 heavy swings between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 65%x5, 5x85%, 5x70%
then
medium snatch day:
snatch, bell size +1, 7x(7R+7L)/1:00
28-Mar-2018
squat 8-5-3x5
2 wide-grip pull-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 65%x5, 5x85%, 5x70%
then
light AGT day:
1 arm Swing, bell size +0, 7x(10R+10L)/1:00
TGU, bell size +0 7x(1R+1L)/2:00
29-Mar-2018
press 8-5-3x5
2 TGUs between sets
then
deadlift 5x35%, 65%x5, 5x85%, 5x70%
then
scale appropriately so that you can complete 2 sets of full-range-of-motion pull-ups in sets of at least 20
then
heavy snatch day:
snatch, bell size +2, 12x(3R+3L)/1:00
30-Mar-2018
deadlift 8-5-3x5
5 heavy swings between sets
then
AGT day:
1 arm swing, bell size +2, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00
02-Apr-2018
Complete as many reps as possible in 7 minutes of:
•3 thrusters
•3 chest-to-bar pull-ups
•6 thrusters
•6 chest-to-bar pull-ups
•9 thrusters
•9 chest-to-bar pull-ups
•12 thrusters
•12 chest-to-bar pull-ups
•15 thrusters
•15 chest-to-bar pull-ups
•18 thrusters
•18 chest-to-bar pull-ups
02-Apr-2018
front squat 5-3-3-3x3
5 push-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x75%, 5x70%
then
light snatch day:
snatch, bell size -1, 8x(8R+8L)/1:00
03-Apr-2018
bench press 5-3-3-3x3
6 renegade rows between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x70%
then
AGT day:
1 arm swing, bell size +2, 5x(10R+10L)/1:00
TGU, bell size +2 5x(1R+1L)/2:00
04-Apr-2018
snatch 5-3-2-4x2
5 heavy swings between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x80%, 5x75%
then
medium snatch day:
snatch, bell size +1, 8x(6R+6L)/1:00
05-Apr-2018
squat 5-3-3-3x3
2 wide-grip pull-ups between sets
then
superset:
next step in pull-up progression and
deadlift 5x35%, 5x50%, 5x85%, 5x70%
then
light AGT day:
1 arm Swing, bell size +0, 7x(12R+12L)/1:00
TGU, bell size +0 7x(1R+1L)/2:00
06-Apr-2018
clean 5-3-2-4x2
5 heavy swings between sets
then
deadlift 5x35%, 5x50%, 5x75%, 5x70%
then
scale appropriately so that you can complete 1 set of full-range-of-motion pull-ups in a set of at least 30
then
heavy snatch day:
snatch, bell size +2, 10x(4R+4L)/1:00
10-Apr-2018
press 5-3-3-3x3
then
deadlift 5x35%, 5x50%, 5x70%
then
light snatch day:
snatch, bell size -2, 10x(7R+7L)/1:00
11-Apr-2018
deadlift 5-3-3-3x3 - keep it light and do perfect reps!
then
AGT day:
1 arm swing, bell size +0, 5x(10R+10L)/1:00
TGU, bell size +0 5x(1R+1L)/2:00
12-Apr-2018
front squat 5-3-3-3x3 - light, full range of motion!
then
deadlift 5x35%, 5x50%, 65%x5
then
medium snatch day:
snatch, bell size +0, 5x(6R+6L)/1:00
13-Apr-2018
bench press 5-3-3-3x3
then
deadlift 5x35%, 5x50%
then
light AGT day:
1 arm Swing, bell size +0, 3x(10R+10L)/1:00
TGU, bell size +0 3x(1R+1L)/2:00
16-Apr-2018
with a barbell:
clean 5-3-2-4x2
5 heavy swings between sets
then, with kettlebells:
double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium
17-Apr-2018
with a barbell:
squat 5-3-3-3x3
5 pull-ups between sets
then, with a kettlebell:
dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium
18-Apr-2018
with a barbell:
press 5-3-3-3x3
2 TGUs between sets
then
swings 10x10/1:00
pull-ups 10x3/1:00
then
50 Russian twists
19-Apr-2018
with a barbell:
deadlift 5-3-3-3x3
5 heavy swings between sets
then, with a kettlebell:
press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium
20-Apr-2018
with a barbell:
front squat 5-3-3-3x3
5 push-ups between sets
then, with a kettlebell:
snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light
dead stop double clean 5x5 medium
23-Apr-2018
with a barbell:
bench press 5-3-3-3x3
6 renegade rows between sets
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
24-Apr-2018
with a barbell:
snatch 5-3-2-4x2
5 heavy swings between sets
then, with a kettlebell:
double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium
25-Apr-2018
with a barbell:
squat 5-3-3-3x3
5 pull-ups between sets
then, with a kettlebell:
dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium
26-Apr-2018
with a barbell:
clean 5-3-2-4x2
5 heavy swings between sets
then
dead stop swing 10x5/1:00
then
50 Russian twists
27-Apr-2018
with a barbell:
squat 5-3-3-3x3
5 pull-ups between sets
then, with a kettlebell:
press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium
30-Apr-2018
with a barbell:
press 5-3-3-3x3
2 TGUs between sets
then, with a kettlebell:
snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light
dead stop double clean 5x5 medium
01-May-2018
with a barbell:
deadlift 5-3-2-3x2
5 heavy swings between sets
then
5x(3 deadlifts + 5 dead stop swings + 8 swings)/3:00
then
50 Russian twists
02-May-2018
with a barbell:
front squat 5-3-2-3x2
5 push-ups between sets
then, with a kettlebell:
double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium
03-May-2018
with a barbell:
bench press 5-3-2-3x2
6 renegade rows between sets
then, with a kettlebell:
dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium
04-May-2018
with a barbell:
clean 5-3-2-5x1
5 heavy swings between sets
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
07-May-2018
with a barbell:
squat 5-3-2-3x2
5 pull-ups between sets
then, with a kettlebell:
press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium
08-May-2018
with a barbell:
press 5-3-2-3x2
2 TGUs between sets
then, with a kettlebell:
snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light
dead stop double clean 5x5 medium
09-May-2018
with a barbell:
deadlift 5-3-2-3x2
5 heavy swings between sets
then
7x(5 dead stop swings + 3 pull-ups)/1:30
then
50 Russian twists
10-May-2018
with a barbell:
front squat 5-3-2-3x2
5 push-ups between sets
then, with a kettlebell:
double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium
11-May-2018
with a barbell:
bench press 5-3-2-3x2
6 renegade rows between sets
then, with a kettlebell:
dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium
14-May-2018
with a barbell:
snatch 5-3-2-5x1
5 heavy swings between sets
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
15-May-2018
with a barbell:
squat 5-3-2-3x2
5 pull-ups between sets
then, with a kettlebell:
press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium
16-May-2018
with a barbell:
clean 5-3-2-5x1
5 heavy swings between sets
then, with a kettlebell:
snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light
dead stop double clean 5x5 medium
17-May-2018
with a barbell:
squat 5-3-2-3x2
5 pull-ups between sets
then
swings 10x10/1:00
pull-ups 10x3/1:00
then
50 Russian twists
18-May-2018
with a barbell:
press 5-3-2-3x2
2 TGUs between sets
then, with a kettlebell:
double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium
21-May-2018
with a barbell:
deadlift 5-3-2-3x2
5 heavy swings between sets
then, with a kettlebell:
dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium
22-May-2018
with a barbell:
front squat 5-3-2-3x2
5 push-ups between sets
then
10x(3 KB deadlifts + 3 KB snatch)/1:00
then
50 Russian twists
23-May-2018
with a barbell:
bench press 5-3-2-3x2
6 renegade rows between sets
then, with a kettlebell:
press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium
24-May-2018
with a barbell:
clean 5-3-2-5x1
5 heavy swings between sets
then, with a kettlebell:
snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light
dead stop double clean 5x5 medium
25-May-2018
with a barbell:
squat 5-3-2-3x2
5 pull-ups between sets
then
snatch 10x(3+3)/1:00
then
50 Russian twists
Monday’s Workout (which you can do somewhere not here if you want)
with a barbell:
press 5-3-2-3x2
2 TGUs between sets
then, with a kettlebell:
double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium
29-May-2018
with a barbell:
deadlift 5-3-2-3x2
5 heavy swings between sets
then, with a kettlebell:
dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium
30-May-2018
with a barbell:
front squat 5-3-2-3x2
5 push-ups between sets
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
31-May-2018
with a barbell:
bench press 5-3-2-3x2
6 renegade rows between sets
then, with a kettlebell:
press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium
01-Jun-2018
with a barbell:
snatch 5-5-3x5
5 heavy swings between sets
then, with a kettlebell:
snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light
dead stop double clean 5x5 medium
04-Jun-2018
with a kettlebell:
double front squat 3x8
5 pull-ups between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
05-Jun-2018
with a kettlebell:
double clean 3x8
5 heavy swings between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
06-Jun-2018
with a kettlebell:
double front squat 3x8
5 pull-ups between sets
then:
10x(10 swings + 2 laps carry)/2:00
07-Jun-2018
with a kettlebell:
press 3x(8+8)
2 TGUs between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
08-Jun-2018
with a kettlebell:
snatch 3x(8+8)
5 heavy swings between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
11-Jun-2018
with a kettlebell:
double front squat 3x8
5 push-ups between sets
then:
1-arm swing 10x10/0:30
TGU 10x1/1:00
12-Jun-2018
with a kettlebell:
press 3x(8+8)
6 renegade rows between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
13-Jun-2018
with a kettlebell:
double clean 3x8
5 heavy swings between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
14-Jun-2018
with a kettlebell:
double front squat 3x8
5 pull-ups between sets
then:
2 laps double rack carry
dead stop swing 10x5/1:30
2 laps double rack carry
15-Jun-2018
with a kettlebell:
press 3x(8+8)
2 TGUs between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
18-Jun-2018
with a kettlebell:
snatch 3x(8+8)
5 heavy swings between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
19-Jun-2018
with a kettlebell:
double front squat 3x8
5 push-ups between sets
then:
2 laps waiter’s walk
5x(3 deadlifts + 5 dead stop swings + 8 swings)/3:00
2 laps waiter’s walk
20-Jun-2018
with a kettlebell:
press 3x(8+8)
6 renegade rows between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
21-Jun-2018
with a kettlebell:
snatch 3x(8+8)
5 heavy swings between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
22-Jun-2018
with a kettlebell:
double front squat 3x8
5 pull-ups between sets
then:
1-arm swing 10x10/0:30
TGU 10x1/1:00
25-Jun-2018
with a kettlebell:
double clean 3x8
5 heavy swings between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
26-Jun-2018
with a kettlebell:
double front squat 3x8
5 pull-ups between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
27-Jun-2018
with a kettlebell:
press 3x(8+8)
2 TGUs between sets
then:
4 laps suitcase carry
7x(5 dead stop swings + 3 pull-ups)/2:30
4 laps suitcase carry
28-Jun-2018
with a kettlebell:
snatch 3x(8+8)
5 heavy swings between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
29-Jun-2018
with a kettlebell:
double front squat 3x8
5 push-ups between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
02-Jul-2018
with a kettlebell:
press 5x(5+5)
6 renegade rows between sets
then:
10x(10 swings + 2 laps carry)/2:30
03-Jul-2018
with a kettlebell:
dead stop double clean 5x5
5 heavy swings between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
04-Jul-2018
with a kettlebell:
double front squat 5x5
5 pull-ups between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
05-Jul-2018
with a kettlebell:
press 5x(5+5)
2 TGUs between sets
then:
2 laps waiter’s walk
10x(3 deadlifts + 3 snatch)/1:30
2 laps waiter’s walk
06-Jul-2018
with a kettlebell:
snatch 5x(5+5)
5 heavy swings between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
09-Jul-2018
with a kettlebell:
double front squat 5x5
5 push-ups between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
10-Jul-2018
with a kettlebell:
press 5x(5+5)
6 renegade rows between sets
then:
1-arm swing 10x10/0:30
TGU 10x1/1:00
11-Jul-2018
with a kettlebell:
snatch 5x(5+5)
5 heavy swings between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
12-Jul-2018
with a kettlebell:
double front squat 5x5
5 pull-ups between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
13-Jul-2018
with a kettlebell:
dead stop double clean 5x5
5 heavy swings between sets
then:
4 laps rack carry
snatch 10x(3+3)/1:30
4 laps rack carry
16-Jul-2018
with a kettlebell:
double front squat 5x5
5 pull-ups between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
17-Jul-2018
with a kettlebell:
press 5x(5+5)
2 TGUs between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
18-Jul-2018
with a kettlebell:
snatch 5x(5+5)
5 heavy swings between sets
then:
10x(10 swings + 2 laps carry)/3:00
19-Jul-2018
with a kettlebell:
double front squat 5x5
5 push-ups between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
20-Jul-2018
with a kettlebell:
press 5x(5+5)
6 renegade rows between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
23-Jul-2018
with a kettlebell:
dead stop double clean 5x5
5 heavy swings between sets
then:
1-arm swing 10x10/0:30
TGU 10x1/1:00
24-Jul-2018
with a kettlebell:
double front squat 5x5
5 pull-ups between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
25-Jul-2018
with a kettlebell:
press 5x(5+5)
2 TGUs between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
26-Jul-2018
with a kettlebell:
snatch 5x(5+5)
5 heavy swings between sets
then:
2 laps double rack carry
dead stop swing 10x5/1:30
2 laps double rack carry
27-Jul-2018
with a kettlebell:
double front squat 5x5
5 push-ups between sets
then with a barbell:
bench press 5x2 heavy
Romanian deadlift 3x5 light
squat 5x5 medium
30-Jul-2018
with a kettlebell:
press 5x(5+5)
6 renegade rows between sets
then with a barbell:
deadlift 5x2 heavy
squat 3x5 light
bench press 3x5 light
or - if you’ve been with us for at least 6 months:
test press 1RM
31-Jul-2018
with a kettlebell:
snatch 5x(5+5)
5 heavy swings between sets
then:
2 laps waiter’s walk
5x(3 deadlifts + 5 dead stop swings + 8 swings)/3:00
2 laps waiter’s walk
or - if you’ve been with us for at least 6 months:
test squat 1RM
01-Aug-2018
with a kettlebell:
double front squat 5x5
5 pull-ups between sets
then with a barbell:
squat 5x2 heavy
Romanian deadlift 3x5 light
bench press 5x5 medium
or - if you’ve been with us for at least 6 months:
test bench press 1RM
02-Aug-2018
with a kettlebell:
dead stop double clean 5x5
5 heavy swings between sets
then with a barbell:
bench press 3x5 light
squat 3x5 light
deadlift 5x5 medium
or - if you’ve been with us for at least 6 months:
test deadlift 1RM
03-Aug-2018
with a kettlebell:
double front squat 5x5
5 pull-ups between sets
then:
1-arm swing 10x10/0:30
TGU 10x1/1:00
or - if you’ve been with us for at least 6 months:
do the above as real S&S: rest only one minute between swings and TGUs
06-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB Press 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset pull-up, goblet squat (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset pull-up, goblet squat (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset pull-up, goblet squat (2,3,5)
40:00 - 10 TGUs - light
07-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB deadlift 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset renegade row, KB press (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset renegade row, KB press (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset renegade row, KB press (2,3,5)
40:00 - 10 TGUs - light
08-Aug-2018
front squat 5-3-3-3x3
5 push-ups between sets
then
swings 10x10/1:00
pull-ups 10x3/1:00
then
50 Russian twists
09-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB bench press 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset KB snatch, double clean (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset KB snatch, double clean (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset KB snatch, double clean (2,3,5)
40:00 - 10 TGUs - light
10-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB power clean 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset double front squat, push-up (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset double front squat, push-up (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset double front squat, push-up (2,3,5)
40:00 - 10 TGUs - light
13-Aug-2018
squat 5-3-3-3x3
5 pull-ups between sets
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
14-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
KB press 2x(2+2,3+3,5+5)
10:00 - 25 VERY HEAVY swings unbroken
superset pull-up, BB squat (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset pull-up, BB squat (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset pull-up, BB squat (2,3,5)
40:00 - 10 TGUs - light
15-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
KB snatch 2x(2+2,3+3,5+5)
10:00 - 25 VERY HEAVY swings unbroken
superset renegade row, bench press (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset renegade row, bench press (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset renegade row, bench press (2,3,5)
40:00 - 10 TGUs - light
16-Aug-2018
front squat 5-3-3-3x3
5 push-ups between sets
then
dead stop swing 10x5/2:00
then
50 Russian twists
17-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
KB press 2x(2+2,3+3,5+5)
10:00 - 25 VERY HEAVY swings unbroken
superset BB deadlift, double clean (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset BB deadlift, double clean (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset BB deadlift, double clean (2,3,5)
40:00 - 10 TGUs - light
20-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
KB snatch 2x(2+2,3+3,5+5)
10:00 - 25 VERY HEAVY swings unbroken
superset BB press, push-up (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset BB press, push-up (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset BB press, push-up (2,3,5)
40:00 - 10 TGUs - light
21-Aug-2018
squat 5-3-3-3x3
5 pull-ups between sets
then
5x(3 deadlifts + 5 dead stop swings + 8 swings)/3:00
then
50 Russian twists
22-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB clean 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset pull-up, goblet squat (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset pull-up, goblet squat (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset pull-up, goblet squat (2,3,5)
40:00 - 10 TGUs - light
23-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB squat 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset renegade row, KB press (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset renegade row, KB press (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset renegade row, KB press (2,3,5)
40:00 - 10 TGUs - light
24-Aug-2018
press 5-3-3-3x3
2 TGUs between sets
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
27-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB deadlift 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset KB snatch, double clean (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset KB snatch, double clean (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset KB snatch, double clean (2,3,5)
40:00 - 10 TGUs - light
28-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
BB front squat 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset double front squat, push-up (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset double front squat, push-up (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset double front squat, push-up (2,3,5)
40:00 - 10 TGUs - light
29-Aug-2018
bench press 5-3-3-3x3
6 renegade rows between sets
then
7x(5 dead stop swings + 3 pull-ups)/1:30
then
50 Russian twists
30-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
double clean 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset pull-up, BB squat (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset pull-up, BB squat (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset pull-up, BB squat (2,3,5)
40:00 - 10 TGUs - light
31-Aug-2018
quick warm-up of your choice
00:00 - 25 VERY HEAVY swings unbroken
double front squat 2x(2,3,5)
10:00 - 25 VERY HEAVY swings unbroken
superset renegade row, bench press (2,3,5)
20:00 - 25 VERY HEAVY swings unbroken
superset renegade row, bench press (2,3,5)
30:00 - 25 VERY HEAVY swings unbroken
superset renegade row, bench press (2,3,5)
40:00 - 10 TGUs - light
03-Sep-2018
KB press 5x(5+5)
then
front squat 5,5,5+ 65%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
04-Sep-2018
KB snatch 5x(5+5)
then
bench press 5,5,5+ 65%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
05-Sep-2018
double front squat 5x5
then
deadlift 5,5,5+ 65%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
06-Sep-2018
KB press 5x(5+5)
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
snatch 10x(3+3)/1:00
07-Sep-2018
KB snatch 5x(5+5)
then
front squat 3,3,3+ 75%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
10-Sep-2018
double front squat 5x5
then
bench press 3,3,3+ 75%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
11-Sep-2018
double clean 5x5
then
deadlift 3,3,3+ 75%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
12-Sep-2018
double front squat 5x5
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
snatch 9x(4+4)/1:00
13-Sep-2018
KB press 5x(5+5)
then
front squat 1,1,1+ 85%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
14-Sep-2018
KB snatch 5x(5+5)
then
bench press 1,1,1+ 85%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
17-Sep-2018
double front squat 5x5
then
deadlift 1,1,1+ 85%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
18-Sep-2018
KB press 5x(5+5)
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
snatch 8x(5+5)/1:00
19-Sep-2018
double clean 5x5
then
front squat 5,5,5+ 75%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
20-Sep-2018
double front squat 5x5
then
bench press 5,5,5+ 75%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
21-Sep-2018
KB press 5x(5+5)
then
deadlift 5,5,5+ 75%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
24-Sep-2018
KB snatch 5x(5+5)
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
snatch 10x(4+4)/1:00
25-Sep-2018
double front squat 5x5
then
front squat 3,3,3+ 85%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
26-Sep-2018
KB press 5x(5+5)
then
bench press 3,3,3+ 85%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
27-Sep-2018
KB snatch 5x(5+5)
then
deadlift 3,3,3+ 85%
then, with a kettlebell, each arm
clean + (2,3,5) press + front squat
clean + press + (2,3,5) front squat
(2,3,5) clean + press + front squat
28-Sep-2018
double front squat 5x5
then
1-arm swings 10x10/0:30
TGU 10x1/1:00
snatch 8x(6+6)/1:00
01-Oct-2018
dead stop double clean 8x3
2 pull-ups between sets
then
front squat 1,1,1+ 95%
then
complete 100 swings @ +2, AGT-style
02-Oct-2018
double front squat 8x3
2 pull-ups between sets
then
bench press 1,1,1+ 95%
then
complete 10 light TGUs
03-Oct-2018
KB press 8x(3+3)
2 pull-ups between sets
then
deadlift 1,1,1+ 95%
then
complete 100 snatches +1, AGT-style
04-Oct-2018
KB snatch 8x(3+3)
then
KB snatch 5x(6+6)/1:00 @ +0
05-Oct-2018
double front squat 8x3
then
front squat 5,5,5+ 80%
then
5 rounds max pullups
20 swings @ +1 between sets
08-Oct-2018
KB press 8x(3+3)
then
bench press 5,5,5+ 80%
then
max rounds of 3 pullups
(5+5) snatches @ -1 between sets
09-Oct-2018
dead stop double clean 8x3
then
deadlift 5,5,5+ 80%
then
complete 100 1-arm swings at +1, AGT-style
10-Oct-2018
double front squat 8x3
then
KB snatch 5x(7+7)/1:00 @ +0
11-Oct-2018
KB press 8x(3+3)
3 pull-ups between sets
then
front squat 3,3,3+ 90%
then
20 rounds of the kettlebell complex, AGT style
left arm: clean, front squat, press, front squat
right arm: clean, front squat, press, front squat
rest
12-Oct-2018
10/12/2018
KB snatch 8x(3+3)
3 pull-ups between sets
then
bench press 3,3,3+ 90%
then
5 rounds of the complex, without putting the bell down (chose your weight wisely!)
5 snatches, left arm
1 TGD (turkish get down)
5 snatches, right arm
1 TGD
15-Oct-2018
double front squat 8x3
3 pull-ups between sets
then
deadlift 3,3,3+ 90%
8 rounds / 3:00
1 static stomp deadlift
3 dead stop swings
5 heavy swings
16-Oct-2018
KB press 8x(3+3)
4 pull-ups between sets
then
KB snatch 5x(8+8)/1:00 @ +0
17-Oct-2018
KB snatch 8x(3+3)
then
front squat 1,1,1,1,1 heavy
then
10x(5+5)/2:00 long cycle C&J
18-Oct-2018
double front squat 8x3
4 pull-ups between sets
then
bench press 1,1,1,1,1 heavy
then
compete 10 TGUs, AGT-style
19-Oct-2018
dead stop double clean 8x3
4 pull-ups between sets
then
deadlift 1,1,1,1,1 heavy
then
complete 100 1-arm swings @ +0, AGT-style
22-Oct-2018
double front squat 8x3
then
KB snatch 5x(9+9)/1:00 @ +0
23-Oct-2018
KB press 8x(3+3)
then
front squat 5,5,5 65%
24-Oct-2018
KB snatch 8x(3+3)
then
bench press 5,5,5 65%
25-Oct-2018
double front squat 8x3
then
deadlift 30x1 25%
26-Oct-2018
KB press 8x(3+3)
then
complete 5:00 snatches @ -2, AGT-style
27-Oct-2018
Event 1 - Three attempts for max deadlift
Event 2 - One attempt for max pullups
Event 3 - 5:00 KB Snatch for max reps
28-Oct-2018
Hardstyle S&C
Monday
KB Snatch 8x(3+3)
Snatch 2L,3L,5L,1L
Snatch Pull 2L,3L,2L
Front Squat 2L,3L,5L,2H,3L,2L
Tuesday
KB Press 5x(5+5)
Clean 2L,3L,3L
Overhead Squat 2L,2L
Bench Press 2L,3L,5L,2L,1L
Wednesday
KB Long Cycle 3x(8+8)
Clean & Jerk 2L,3L,5L,2H,2M
Clean Pull 2L,3L
Squat 2L,3L,5L
Thursday
deadlift 5-3-2-3x2
5 heavy swings between sets
then
EMOM 20
10sec Sled push
10sec Viking Push Press
Friday
KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2M,3L,3M
Snatch Pull 2L,3L,2L
Front Squat 2L,3L,5L,2H,1M
Strategic Strength
Monday
1HS 3x10 L,R
2HS 9x8
Double OH carry x3
Tuesday
A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
KB Front Squat 3x9
Waiter carry x4 L,R
Wednesday
TGU w/ presses 3x1 L,R
Bent Press 5x1 L,R
Pull ups 10x1-3
Thursday
A: 2HS 3x10 B: Suitcase Carry 3x1 L,R
2HS 10x9
Farmer carry x3
Friday
PVC OH Squat 3x10
KB Front Squat 3x7
90/90 3x10-12 L,R
Monte Carlo Ski Prep
Monday
500m Row
5-3-2 Snatch ladder
10 x Swing Light / 1:00
14 x Goblet Squat Medium / 1:00
8 x TGU Light / 1:00
Tuesday
500m Row
5-3-2 Press ladder
6 x Goblet Squat Light / 1:00
10 x TGU Light / 1:00
6 x Swing Light / 1:00
Wednesday
500m Row
5-3-2 Clean ladder
18 x TGU Medium / 1:00
10 x Goblet Squat Light / 1:00
8 x Swing Light / 1:00
Thursday
500m Row
5-3-2 Snatch ladder
8 x Goblet Squat Light / 1:00
14 x TGU Medium / 1:00
18 x Swing Medium / 1:00
Friday
500m Row
5-3-2 Snatch ladder
18 x Goblet Squat Medium / 1:00
6 x TGU Light / 1:00
14 x Swing Medium / 1:00
04-Nov-2018
Hardstyle S&C
Monday
KB Press 5x(5+5)
Clean 2L,3L,5L,2M,2M
Overhead Squat 2L,3L,4L
Bench Press 2L,3L,5L
Tuesday
KB Long Cycle 3x(8+8)
Clean & Jerk 2L,3L,5L,1M
Clean Pull 2L,3L,5L,2H
Squat 2L,3L,3L
Wednesday
squat 5-3-2-3x2
5 pull-ups between sets
then
EMOM 10
10sec 1-arm swing
then
EMOM 10
TGU
Thursday
KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2H,3M,3H
Snatch Pull 2L,3L,5L,2L
Front Squat 2L,3L,1L
Friday
KB Press 5x(5+5)
Clean 2L,3L,5L,2M,3L,5M,2L,1L
Overhead Squat 2L,3L,4L
Bench Press 2L,3L,5L
Strategic Strength
Monday
A: Explosive Push-ups 3x5 B: Face-pulls 3x15
Bent Press 7x1 L,R
Tuesday
Band Pull-Thru 3x10
2HS 11x5
Double Clean, Double Press, Front Squat 4x(3,2,1)
Wednesday
A: Prying Goblet Squat x5 B: Broad Jump 5x1
KB Front Squat 5x7
Thursday
A: Easy Push-ups 3x5 B: Face-pulls 3x15
Bent Press 5x1 L,R
KB Bent over row 3x10-12 L,R
Friday
A: 1HS 3x10 L,R B: KB DL 3x5
2HS 10x7
Waiter carry x4 L,R
Monte Carlo Ski Prep
Monday
500m Row
5-3-2 Press ladder
4 x Swing Medium / 1:00
12 x TGU Heavy / 1:00
12 x Goblet Squat Heavy / 1:00
Tuesday
500m Row
5-3-2 Clean ladder
8 x Goblet Squat Medium / 1:00
8 x Swing Medium / 1:00
8 x TGU Medium / 1:00
Wednesday
500m Row
5-3-2 Goblet Squat ladder
4 x TGU Medium / 1:00
14 x Swing Heavy / 1:00
14 x Goblet Squat Heavy / 1:00
Thursday
500m Row
5-3-2 Snatch ladder
6 x Swing Medium / 1:00
6 x TGU Medium / 1:00
6 x Goblet Squat Medium / 1:00
Friday
500m Row
5-3-2 Press ladder
4 x Goblet Squat Medium / 1:00
14 x TGU Heavy / 1:00
12 x Swing Heavy / 1:00
11-Nov-2018
Hardstyle S&C
Monday
KB Long Cycle 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,2H
Clean Pull 2L,3L,5L,2M,3H
Squat 2L,3L,3L
Tuesday
deadlift 5-3-2-3x2
5 heavy swings between sets
then
EMOM 20
5 Goblet Squats
6 Snatches
Wednesday
KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2H,3L,5L,2M,3M,5L
Snatch Pull 2L,3L,4L
Front Squat 2L,3L,5L,2L,3L,2M
Thursday
KB Press 5x(5+5)
Clean 2L,3L,5L,2H,3H,3L
Overhead Squat 2L,3L,2L
Bench Press 2L,3L,5L,2L,1L
Friday
KB Long Cycle 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,3L,5L,2H,1H
Clean Pull 2L,3L
Squat 2L,3L,5L,2H,3M,5L,2L,1M
Strategic Strength
Monday
Jump from seat 5x2
KB Front Squat 4x7
1HS 5x3-5 Max
Tuesday
TGU w/pauses 4x1 L,R
Bent Press 4x1 L,R
KB Mil. Press 5x (3,2,1) L,R
Wednesday
A: 2HS 5x5 B: Elbow Drop 5x1 L,R
2HS 11x10
Thursday
Broad Jump 5x3
KB Front Squat 3x8
Bulgarian split-squat 3x15-20 BW
Friday
TGU 5x1 L,R
Bent Press 3x1 L,R
3x (25 VHS + Farmer carry)
Monte Carlo Ski Prep
Monday
500m Row
5-3-2 Clean ladder
4 x Goblet Squat Heavy / 1:00
8 x Swing Heavy / 1:00
8 x TGU Heavy / 1:00
Tuesday
500m Row
5-3-2 Snatch ladder
6 x Goblet Squat Heavy / 1:00
4 x TGU Heavy / 1:00
6 x Swing Heavy / 1:00
Wednesday
500m Row
5-3-2 Snatch ladder
4 x TGU Heavy / 1:00
12 x Goblet Squat Heavy / 1:00
4 x Swing Heavy / 1:00
Thursday
500m Row
5-3-2 Press ladder
4 x Goblet Squat Heavy /
1:00
12 x Swing Heavy / 1:00
12 x TGU Heavy / 1:00
Friday
500m Row
5-3-2 Clean ladder
4 x Swing Heavy / 1:00
8 x Goblet Squat Heavy / 1:00
6 x TGU Heavy / 1:00
18-Nov-2018
Hardstyle S&C
Monday
Squat 5-3-2-3x2
5 pull-ups between sets
then
EMOM 20
5 Dead Stop Swings
6 Long Cycle
Tuesday
KB Press 10x(2+2)
Snatch 2L,3L,5L,2L,3L,2L
Snatch Push Press 2L,3L,5L,2L
Squat 2L,3L,3L
Wednesday
KB Snatch 10x(2+2)
Clean 2L,3L,5L,2M,3L,5L,2L,3H,4L
RDL 2L,3L,5L,2M,3M
Front Squat 2L,3L,5L
Thursday
Double Front Squat 10x2
Clean & Jerk 2L,3L,5L,2L,3L,5M,2L
Press 2L,3L,4L
Deadlift 2L,3L,1L
Friday
Bench Press 5-3-2-3x2
6 renegade rows between sets
then
EMOM 30
10sec Sled push
10sec KB Snatch
Strategic Strength
Monday
1HS 3x10 L,R (L)
2HS 8x9 (H)
Double rack carry x4
Tuesday
PVC OH Squat 3x10
Back Squat 6x3 Light, 4x3 Medium
1HS 5x9 L,R (M)
Wednesday
A: Easy Push-ups 5x3 B: KB Press 5x3 L,R
Military Press 5x3 Light, 8x3 Medium
Chin ups 12x1-3
Thursday
KB Clean 3x10 L,R (M)
2HS 5x9 (H)
Double Clean, Double Press, Front Squat 5x(1,2,3)
Friday
Broad Jump 5x3
Back Squat 5x3 Light, 8x3 Medium
1HS 3x10 L,R (M)
## 25-Nov-2018 ## Hardstyle S&C
Monday
KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2L,3L,5M,2L
Snatch Push Press 2L,3L,4L
Squat 2L,3L,5L,2L,1L
Tuesday
Double Front Squat 8x3
Clean 2L,3L,5L,2L,3L,5L,2L,3L,5L,2L,3M,3M
RDL 2L,3L,2L
Front Squat 2L,3L,5L,2H,3L,2H
Wednesday
Double Clean 8x3
Clean & Jerk 2L,3L,5L,2L,3L,5L,2L,3L,4L
Press 2L,3L
Deadlift 2L,3L,5L
Thursday
Squat 5-3-2-3x2
5 pull-ups between sets
then
EMOM 30
10sec Sled push
10sec 1-arm swing
Friday
KB Press 8x(3+3)
Snatch 2L,3L,5L,2M,3M,2L
Snatch Push Press 2L,3L
Squat 2L,3L,5L,2L,3M,2L
Strategic Strength
Monday
TGU 5x1 L,R
Military Press 7x3 Light, 8x3 Medium, 3x1 Heavy
Tuesday
A: 1HS 3x10 L,R (L) B: Suitcase Carry 3x1 L,R
2HS 6x9 (H)
Double rack carry x4
Wednesday
A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
Back Squat 3x5 Light, 5x3 Medium
1HS 7x10 L,R (M)
Thursday
TGU w/ presses 3x1 L,R
Military Press 5x4 Medium
5x(10 VHS + Farmer carry)
Friday
Band Pull-Thru 3x10
2HS 12x9 (H)
02-Dec-2018
Hardstyle S&C
Monday
KB Snatch 3x(8+8)
Clean 2L,3L,5L,2L,1M
RDL 2L,3L,2L
Front Squat 2L,3L,5L,2M,1L
Tuesday
Double Front Squat 3x8
Clean & Jerk 2L,3L,5L,2M,3L,5L,2H
Press 2L,2L
Deadlift 2L,3L,5L,2L,3L,5L,2L,1L
Wednesday
Bench Press 8-8-3x8
6 renegade rows between sets
then
EMOM 30
10sec Sled push
10sec Viking push press
Thursday
Double Clean 3x8
Snatch 2L,3L,5L,2L,3L,2M
Snatch Push Press 2L,3L,4L
Squat 2L,3L,3L
Friday
Double Front Squat 3x8
Clean 2L,3L,5L,2M,1L
RDL 2L,3L,5L,2L
Front Squat 2L,3L,5L
Strategic Strength
Monday
Prying Goblet Squat x5
Back Squat 7x3 Light, 8x3 Medium, 3x1 Heavy
Tuesday
A: KB Press 3x5 L,R B: Face-pulls 3x15
Military Press 3x5 Light, 5x3 Medium
Face Pull 3x15
Wednesday
A: 1HS 3x10 (L) L,R B: KB DL 3x5
2HS 10x9 (H)
Single rack carry x4 L,R
Thursday
Jump from seat 5x2
Back Squat 5x4 Medium
2 laps front rack carry
1HS 5x10 L,R /1:00
2 laps front rack carry
Friday
TGU w/pauses 4x1 L,R
Military Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3
09-Dec-2018
Hardstyle S&C
Monday
KB Press 3x(8+8)
Clean & Jerk 2L,3L,5L
Press 2L,3L,2L
Deadlift 2L,3L,5L,2H,1L
Tuesday
Deadlift 8-8-3x8
5 heavy swings between sets
then
EMOM 30
10sec Sled push
10sec Long cycle
Wednesday
Double Front Squat 3x8
Snatch 2L,3L,5L,2M,3L,2M
OHS 2L,3L
Bench Press 2L,3L,5L,2H,3M,5M,2L,1M
Thursday
KB Press 3x(8+8)
Clean 2L,3L,5L,2M,3L,5L,2L
Front Squat 2L,3L,4L
Press 2L,3L,5L,2L,1M
Friday
KB Snatch 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,1M
Squat 2L,3L,2L
Deadlift 2L,3L,5L,2L,3L,2H
Strategic Strength
Monday
A: 1HS 3x10 (L) L,R B: KB DL 3x5
Deadlift 9x1 Medium, 4x1 Heavy
Waiter carry x4 L,R
Tuesday
Jump from seat 5x2
Zercher Squat 5x4 Medium
2HS 10x10 L,R/1:30 + TGU 10x1/1:00
Wednesday
TGU w/ presses 3x1 L,R
Bench Press 5x4 Medium
3x (25 VHS + Double Front rack carry)
Thursday
KB Clean 3x10 L,R (M)
Deadlift 16x1 Light
Single Snatch, Windmill, Reverse Lunge 3x(1,2,3)
Friday
Broad Jump 5x3
Zercher Squat 5x3 Light, 8x3 Medium
1HS 7x10 L,R (M)
16-Dec-2018
Hardstyle S&C
Monday
Squat 8-8-3x8
5 pull-ups between sets
then
30 minutes
MAF Snatches
rest 5 minutes
TGU 10x1/1:00
Tuesday
Double Clean 3x8
Snatch 2L,3L,5L
OHS 2L,3L,4L
Bench Press 2L,3L,5L,2H,1L
Wednesday
Double Front Squat 3x8
Clean 2L,3L,5L,2L,1M
Front Squat 2L,3L,5L,2L
Press 2L,3L,5L
Thursday
KB Press 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,3H,2L
Squat 2L,3L,2L
Deadlift 2L,3L,3L
Friday
Deadlift 8-8-3x8
5 heavy swings between sets
then
35 minutes
A+A Swings
Strategic Strength
Monday
A: Easy Push-ups 5x3 B: KB Press 5x3 L,R
Bench Press 5x3 Light, 8x3 Medium
KB Bent over row 3x10-12 L,R
Pull ups 10x1-3
Tuesday
A: 1HS 3x10 L,R (L) B: Suitcase Carry 3x1 L,R
Deadlift 9x1 Light, 7x1 Medium
Waiter carry x4 L,R
Wednesday
A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
Zercher Squat 3x5 Light, 5x3 Medium
Cossack Squat 3x10-12 L,R
Thursday
TGU w/pauses 4x1 L,R
Bench Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3
Friday
1HS 3x10 L,R (L)
Deadlift 12x1 Light, 9x1 Medium
Single rack carry x4 L,R
23-Dec-2018
Hardstyle S&C
Monday
Double Front Squat 3x8
Snatch 2L,3L,5L,2L,3M,5L,2L,3L,4L
OHS 2L,3L,4L
Bench Press 2L,3L,5L
Tuesday
KB Press 3x(8+8)
Clean 2L,3L,5L,2H,3L,5L,2L,3M,5M,2L,3M,3H
Front Squat 2L,3L,5L,2L,3L
Press 2L,3L,3L
Wednesday
Double Clean 3x8
Clean & Jerk 2L,3L,5L,2H,3M,5M,2M
Squat 2L,3L,5L,2L
Deadlift 2L,3L,1L
Thursday
Squat 8-8-3x8
5 pull-ups between sets
then
40 minutes, rest as needed
10 1-arm swings
1 TGU
5 Goblet Squats
1 TGU
Friday
KB Press 3x(8+8)
Snatch 2L,3L,5L,2M,3M,2M
OHS 2L,3L
Bench Press 2L,3L,5L,2L,3L,2L
Strategic Strength
Monday
Prying Goblet Squat x5
Zercher Squat 7x3 Light, 8x3 Medium, 3x1 Heavy
1HS 5x9 L,R (M)
Tuesday
A: KB Press 3x5 L,R B: Face-pulls 3x15
Bench Press 3x5 Light, 5x3 Medium
Chin ups 12x1-3
Wednesday
Band Pull-Thru 3x10
Deadlift 9x1 Medium, 6x1 Medium+, 4x1 Heavy
Thursday
PVC OH Squat 3x10
Zercher Squat 6x3 Light, 4x3 Medium
1HS 3x10 L,R (M)
Friday
TGU 5x1 L,R
Bench Press 7x3 Light, 8x3 Medium, 3x1 Heavy
23-Dec-2018
Phase 1
Find a smart way to do this as the main work sandwiched in between the normal work we do. That is, do the TGU warm-ups and (very heavy) carries on the bookends of the workout. Then depending on the day, do either the barbell or kettlebell work and add the stuff below where it makes sense.
Week 1
Day 1
Deadlift 5-5-3-2-1-1-1
Day 2
Snatch 12x(5+5)/1:00
Day 3
70 pull-ups in as few sets as possible
Snatch 10x(5+5)/1:00
Week 2
Day 1
Eccentric Swings 2x8
Heavy Swings 3x5
Eccentric Swings 1x8
Deadlift 5x8
Day 2
Snatch 14x(6+6)/1:00
Day 3
20 sets of 20% max pull-ups as fast as possible
Snatch 10x(5+5)/1:00
Week 3
Day 1
Eccentric Swings 2x8
Heavy Swings 3x5
Eccentric Swings 1x8
Deadlift 5x8
Day 2
Snatch 16x(7+7)/1:00
Day 3
80 pull-ups as few sets as possible
Snatch (+1) 10x(5+5)/1:00
Week 4
Day 1
Deadlift 3x6
Day 2
Snatch 18x(8+8)/1:00
Day 3
pull-up ladder 80% max to 0 as fast as possible
Snatch (+1) 10x(5+5)/1:00
Week 5
Day 1
Eccentric Swings 2x8
Heavy Swings 3x5
Eccentric Swings 1x8
Deadlift 3x6
Day 2
Snatch 20x(8+8)/1:00
Day 3
90 pull-ups in as few sets as possible
Snatch (+2) 10x(5+5)/1:00
Week 6
Day 1
Eccentric Swings 2x8
Heavy Swings 3x5
Eccentric Swings 1x8
Deadlift 3x6
Day 2
5:00 Snatch Test
Day 3
20 sets of 20% max pull-ups as fast as possible
Snatch (+2) 10x(5+5)/1:00
Week 7
Day 1
Deadlift 3x10
Snatch 100 as fast as possible
rest 5:00
Snatch 100 as fast as possible
Day 2
Snatch +2 6x(10+10)/1:00
Day 3
100 pull-ups in as few sets as possible
Snatch 10x(10+10)/1:00
Phase 2
Do only the stuff below after the normal warm-ups. We are tapering for test day, so we don’t want to do too much work.
Week 8
Day 1
Deadlift 6-4-2
Snatch 10x10/1:00
Day 2
Snatch 5 rounds (2:00 on / 2:00 off)
Day 3
pull-up ladder 80% max to 0 as fast as possible
Week 9
Day 1
Eccentric Swings 2x6
Heavy Swings 2x3
Eccentric Swings 1x6
Deadlift 6-4-2
Day 2
Snatch 100 as fast as possible
rest 5:00
Snatch 100 as fast as possible
Day 3
20 sets of 20% max pull-ups as fast as possible
Week 10
Day 1
Deadlift 6-4-2
Snatch (-2) 3:00 of (16+16) non stop
Day 2
Snatch 5:00
rest 5:00
Snatch +1 3:00
rest 3:00
Snatch +2 2:00
Day 3
2 rounds pull-ups 80%
Week 11
Day 1
Deadlift 5-3-1
Day 2
Snatch (-2) 10:00 of (16+16) non stop
Day 3
rest
Week 12
Day 1
Speed Deadlift 100x1 20% (should take about 90 minutes)
Day 2
Snatch at test cadence for 3:00
Day 3
TSC
30-Dec-2018
Hardstyle S&C
Monday
Get Up 3x(1+1)
then
Snatch 5-5-3-2
then
Double Front Squat 2x5
Snatch (5+5)-(3+3)-(2+2)
Double Clean 5x5
Double Clean and Press 5-3-2
then
2H Swing 4x10/1:00
then
Overhead Carry 2x(1+1)
Tuesday
Get Up 3x(1+1)
then
Front Squat 5-5-3-2
then
Double Front Squat 5x2
Double Clean 5-3-2
Snatch 2x(5+5)
Clean and Press 5x(5+5)
then
Swing 8x10/1:00
then
Farmers Carry 2
Wednesday
Get Up 2x(1+1)
then
Press 5-5-3-2
then
Snatch 5x(2+2)
Double Clean 2x5
Clean and Press (5+5)-(3+3)-(2+2)
Goblet Squat 5-3-2
then
Dead Stop Swing 4x10/1:00
then
Suitcase Carry 4x(1+1)
Thursday
Get Up 2x(1+1)
then
Deadlift 5-3-2-1
then
Clean and Press 2x(5+5)
Double Clean 5x2
Double Front Squat 5x5
Dead Stop Snatch (5+5)-(3+3)-(2+2)
then
Swing 10x10/1:00
then
Pull-up 5-3-2
Friday
Get Up 3x(1+1)
then
Clean 5-5-3-2
then
Clean (5+5)-(3+3)-(2+2)
Double Front Squat 5-3-2
Snatch 5x(5+5)
Clean and Press 5x(2+2)
then
Swing 6x10/1:00
then
Rack Carry 3x(1+1)
Strategic Strength
Monday
KB Clean 3x10 L,R (M))
2HS 5x9 (H)
Double Clean, Reverse lunge L,R, Push Press 3x(1,2,3)
Tuesday
Broad Jump 5x3
Back Squat 5x3 Light, 8x3 Medium
1HS 7x10 L,R (M)
Wednesday
TGU w/pauses 4x1 L,R
Floor Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3
Face Pull 3x15
Thursday
Band Pull-Thru 3x10
2HS 12x9 (H)
Suitcase carry x3 L,R
Friday
Prying Goblet Squat x5
Back Squat 7x3 Light, 8x3 Medium, 3x1 Heavy
06-Jan-2019
Hardstyle S&C
Monday
Get Up 3x(1+1)
then
Front Squat 5-5-3-2
then
Clean and Jerk 5x(5+5)
Goblet Squat 5x2
Clean (5+5)-(3+3)-(2+2)
Snatch 2x(5+5)
then
Swing 6x10/1:00
then
Overhead Carry 4x(1+1)
Tuesday
Get Up 5x(1+1)
then
Bench 5-3-2-1
then
Double Front Squat 5-3-2
Clean and Jerk (5+5)-(3+3)-(2+2)
Clean 2x(5+5)
Snatch 5x(2+2)
then
Swing 4x10/1:00
then
Pull-up 5-3-2
Wednesday
Get Up 5x(1+1)
then
Squat 5-5-3-2
then
Clean 5x(2+2)
Goblet Squat 5x5
Clean and Jerk 2x(5+5)
Dead Stop Snatch (5+5)-(3+3)-(2+2)
then
2H Swing 8x10/1:00
then
Rack Carry 2x(1+1)
Thursday
Get Up 3x(1+1)
then
Press 5-5-3-2
then
Snatch 5x(5+5)
Dead Stop Clean (5+5)-(3+3)-(2+2)
Clean and Jerk 5x(2+2)
Goblet Squat 5-3-2
then
Swing 10x10/1:00
then
Suitcase Carry 3x(1+1)
Friday
Get Up 5x(1+1)
then
Snatch 5-5-3-2
then
Snatch (5+5)-(3+3)-(2+2)
Goblet Squat 2x5
Clean 5x(5+5)
Double Clean and Jerk 5-3-2
then
Dead Stop Swing 4x10/1:00
then
Farmers Carry 5
Strategic Strength
Monday
A: KB Press 3x5 L,R B: Face-pulls 3x15
Floor Press 3x5 Light, 5x3 Medium
Pull ups 10x1-3
Tuesday
A: 1HS 3x10 (L) L,R B: KB DL 3x5
2HS 10x9 (H)
Double rack carry x4
Wednesday
A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
Back Squat 3x5 Light, 5x3 Medium
1.5 rep Lunge 3x10-12 L,R
Thursday
TGU w/ presses 3x1 L,R
Floor Press 5x4 Medium
4x (20 VHS + Double Front rack carry)
Friday
1HS 3x10 L,R (L)
2HS 8x9 (H)
Waiter carry x4 L,R
13-Jan-2019
Hardstyle S&C
Monday
Get Up 3x(1+1)
then
Deadlift 5-5-3-2
then
Snatch 5x(2+2)
Dead Stop Clean 2x(5+5)
Goblet Squat 5-3-2
Double Clean and Press 5-3-2
then
Dead Stop Swing 4x10/1:00
then
Suitcase Carry 2x(1+1)
Tuesday
Get Up 2x(1+1)
then
Bench 5-5-3-2
then
Double Front Squat 5x5
Dead Stop Clean 5x(2+2)
Double Clean and Press 2x5
Dead Stop Snatch (5+5)-(3+3)-(2+2)
then
Swing 4x10/1:00
then
Rack Carry 4x(1+1)
Wednesday
Get Up 3x(1+1)
then
Squat 5-3-2-1
then
Snatch 5x(5+5)
Double Clean and Press 5x2
Dead Stop Double Clean 5-3-2
Double Front Squat 5-3-2
then
Swing 10x10/1:00
then
Overhead Carry 3x(1+1)
Thursday
Get Up 5x(1+1)
then
Clean 5-5-3-2
then
Double Front Squat 2x5
Clean and Press (5+5)-(3+3)-(2+2)
Dead Stop Clean 5x(5+5)
Snatch (5+5)-(3+3)-(2+2)
then
Swing 8x10/1:00
then
Farmers Carry 3
Friday
Get Up 3x(1+1)
then
Snatch 5-5-3-2
then
Snatch 2x(5+5)
Dead Stop Clean (5+5)-(3+3)-(2+2)
Double Front Squat 5x2
Double Clean and Press 5x5
then
2H Swing 6x10/1:00
then
Suitcase Carry 5x(1+1)
Strategic Strength
Monday
Jump from seat 5x2
Back Squat 5x4 Medium
Waiter carry L,R x2
-
Double KB Clean 5x10/2:00
-
Waiter carry L,R x2
Tuesday
TGU 5x1 L,R
Floor Press 7x3 Light, 8x3 Medium, 3x1 Heavy
Wednesday
A: 1HS 3x10 L,R (L) B: Suitcase Carry 3x1 L,R
2HS 6x9 (H)
Waiter carry x4 L,R
Thursday
PVC OH Squat 3x10
Back Squat 6x3 Light, 4x3 Medium
1HS 4x10 L,R (M)
Friday
TGU w/ presses 3x1 L,R
Floor Press 5x4 Medium
KB Bent over row 3x10-12 L,R
20-Jan-2019
Hardstyle S&C
Monday
Get Up 5x(1+1)
then
Bench 5-5-3-2
then
Dead Stop Snatch (5+5)-(3+3)-(2+2)
Goblet Squat 5x5
Dead Stop Double Clean 5x2
Double Clean and Jerk 2x5
then
Swing 6x10/1:00
then
Suitcase Carry 4x(1+1)
Tuesday
Get Up 3x(1+1)
then
Clean 5-5-3-2
then
Snatch 5x(5+5)
Double Clean and Jerk 5x2
Double Clean 5-3-2
Goblet Squat 5-3-2
then
Dead Stop Swing 4x10/1:00
then
Pull-up 5-3-2
Wednesday
Get Up 2x(1+1)
then
Deadlift 5-5-3-2
then
Goblet Squat 2x5
Clean and Jerk (5+5)-(3+3)-(2+2)
Snatch (5+5)-(3+3)-(2+2)
Dead Stop Double Clean 5x5
then
2H Swing 10x10/1:00
then
Pull-up 5-3-2
Thursday
Get Up 2x(1+1)
then
Press 5-3-2-1
then
Dead Stop Double Clean 5-3-2
Goblet Squat 5x2
Snatch 2x(5+5)
Double Clean and Jerk 5x5
then
Swing 8x10/1:00
then
Farmers Carry 2
Friday
Get Up 3x(1+1)
then
Squat 5-5-3-2
then
Snatch 5x(2+2)
Dead Stop Double Clean 2x5
Double Clean and Jerk 5-3-2
Double Front Squat 5-3-2
then
Swing 4x10/1:00
then
Rack Carry 3x(1+1)
Strategic Strength
Monday
Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Homework
Clean + Press 2x(1,2,3) L,R
Waiter carry x4 L,R
Tuesday
TGU 4x1 L,R
Front Squat 3x3 (M)
Homework
Swing Progression 8x10
Pull ups 10x1-3
Wednesday
KB Clean + Squat 2x(1,2,3)
BB Military Press 5,3,2 (L-M)
Homework
Ring Row 3x10-12
HLR 3x10-15
Thursday
Goblet Squat 5x3 (H)
Deadlift 7x1 (M)
Homework
Clean + Press 4x(1,2,3) L,R
Farmer carry x3
Friday
TGU w/ Presses 3x1 L,R
Front Squat 2x5 (M)
Homework
Swing Progression 8x10
Chin ups 12x1-3
27-Jan-2019
Hardstyle S&C
Monday
Get Up 2x(1+1)
then
Squat 5-3-2-1
then
Double Clean 5x5
Double Clean and Press 5-3-2
Snatch (5+5)-(3+3)-(2+2)
Double Front Squat 2x5
then
Swing 10x10/1:00
then
Suitcase Carry 5x(1+1)
Tuesday
Get Up 2x(1+1)
then
Snatch 5-5-3-2
then
Clean and Press 5x(5+5)
Double Front Squat 5x2
Snatch 2x(5+5)
Double Clean 5-3-2
then
Swing 4x10/1:00
then
Rack Carry 4x(1+1)
Wednesday
Get Up 5x(1+1)
then
Clean 5-5-3-2
then
Goblet Squat 5-3-2
Snatch 5x(2+2)
Double Clean 2x5
Clean and Press (5+5)-(3+3)-(2+2)
then
2H Swing 6x10/1:00
then
Suitcase Carry 2x(1+1)
Thursday
Get Up 3x(1+1)
then
Bench 5-5-3-2
then
Double Front Squat 5x5
Double Clean 5x2
Clean and Press 2x(5+5)
Dead Stop Snatch (5+5)-(3+3)-(2+2)
then
Swing 8x10/1:00
then
Overhead Carry 3x(1+1)
Friday
Get Up 3x(1+1)
then
Deadlift 5-5-3-2
then
Clean (5+5)-(3+3)-(2+2)
Clean and Press 5x(2+2)
Double Front Squat 5-3-2
Snatch 5x(5+5)
then
Dead Stop Swing 4x10/1:00
then
Farmers Carry 3
Strategic Strength
Monday
KB Clean + Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
Homework
BB Bent over row 3x10-12
Ab Wheel 3x8-10
Tuesday
Goblet Squat 4x5 (H)
Deadlift 12x1 (L)
Homework
Clean + Press 4x(1,2,3) L,R
Farmer carry x3
Wednesday
TGU w/ Pauses 4x1 L,R
Front Squat 5x2 (M-H)
Homework
4x(20 VHS+Double rack carry)
Pull ups 10x1-3
Thursday
Push-ups 5x5
BB Military Press 6x1 (M-H)
Homework
BB Bent over row 3x10-12
Ab Wheel 3x8-10
Friday
Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Homework
Recovery Row 1000m
Waiter carry x4 L,R
03-Feb-2019
Hardstyle S&C
Monday
Get Up 5x(1+1)
then
Goblet Squat 5x8
then
Snatch 2,3,5,2M
Front Squat 2,3,4
then
Swing 10x10/1:00
then
Rack Carry 3x(1+1)
Tuesday
Get Up 3x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Clean 2,3,5,2M,3M
Press 2,3,2
Squat 2,3,5,2M,3M
Deadlift 2,3,3
then
Swing 6x10/1:00
then
Suitcase Carry 4x(1+1)
Wednesday
Get Up 2x(1+1)
then
KB Snatch 8x(3+3)
then
Snatch 2,3,3
Bench Press 2,3,5,2M,1H
Deadlift 2,3,5
then
Dead Stop Swing 8x5/1:00
then
Farmers Carry 2
Thursday
Get Up 3x(1+1)
then
Dead Stop Double Clean 5x5
then
Clean 2,3,1
Press 2,3,5
Squat 2,3,5,2M
Deadlift 2,3,5,2M
then
Swing 8x10/1:00
then
Pull-up 5-3-2
Friday
Get Up 2x(1+1)
then
KB Press 5x(5+5)
then
Clean 2,3,5
Bench Press 2,3,3
Front Squat 2,3,3
then
2H Swing 4x10/1:00
then
Overhead Carry 2x(1+1)
Strategic Strength
Monday
TGU 5x1 L,R
Front Squat 6x1 (M-H)
Homework
Swing Progression 4x10
Pull ups 10x1-3
Tuesday
KB Clean + Squat 4x(1,2,3)
BB Military Press 2x5 (M)
Homework
KB Bent over row 3x10-12 L,R
HLR 3x10-15
Wednesday
Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Homework
Clean + Press 6x(1,2,3) L,R
Farmer Carry Test
Thursday
TGU 3x1 L,R
Front Squat 5,3,2 (L-M)
Homework
Swing Progression 10x10
30-Second Pull-up Test
Friday
KB Clean + Squat 4x(1,2,3)
BB Military Press 3x3 (M)
Homework
KB Bent over row 3x10-12 L,R
Side Bend 3x12-15
10-Feb-2019
Hardstyle S&C
Monday
Get Up 3x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Snatch 2,3,1
Bench Press 2,3,5,2,1M
Deadlift 2,3,5,2H,2M
then
Dead Stop Swing 8x5/1:00
then
Pull-up 5-3-2
Tuesday
Get Up 5x(1+1)
then
Double Front Squat 5x5
then
Snatch 2,3,4
Deadlift 2,3,2
then
Swing 4x10/1:00
then
Farmers Carry 2
Wednesday
Get Up 2x(1+1)
then
KB C&P 3x(8+8)
then
Clean 2,3,2
Bench Press 2,3,3
Squat 2,3,5,2H,2H
Deadlift 2,3,5,2M,3M,3
then
2H Swing 8x10/1:00
then
Rack Carry 3x(1+1)
Thursday
Get Up 3x(1+1)
then
KB Press 5x(5+5)
then
Press 2,3,5
Squat 2,3,5,1M
Deadlift 2,3,4
then
Swing 10x10/1:00
then
Suitcase Carry 4x(1+1)
Friday
Get Up 3x(1+1)
then
Dead Stop Double Clean 5x5
then
Clean 2,3,5,1M
Press 2,3,5,2M,3H,1
Squat 2,3,4
Deadlift 2,3,5,1M
then
Swing 6x10/1:00
then
Pull-up 5-3-2
Strategic Strength
Monday
Goblet Squat 4x5 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Single rack carry x4 L,R
Tuesday
TGU 4x1 L,R
Zercher Squat 3x3 (M)
Swing Progression 10x10
Pull ups 10x1-3
Wednesday
KB Clean/Squat 6x(1,2,3)
Bench Press 5x2 (M-H)
KB Bent over row 3x10-12 L,R
HLR 3x10-15
Thursday
Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1000m
Single rack carry x4 L,R
Friday
TGU 3x1 L,R
Zercher Squat 5,3,2 (L-M)
Swing Progression 10x10
Standing Long Jump Test
17-Feb-2019
Hardstyle S&C
Monday
Get Up 5x(1+1)
then
Double Front Squat 5x5
then
Clean 2,3,2
Bench Press 2,3,5
Squat 2,3,5,2M,3M,1
Deadlift 2,3,3
then
2H Swing 6x10/1:00
then
Suitcase Carry 2x(1+1)
Tuesday
Get Up 5x(1+1)
then
KB Snatch 8x(3+3)
then
Clean 2,3,5,1
Squat 2,3,5,2M,3M,5
Deadlift 2,3,2
then
Swing 8x10/1:00
then
Overhead Carry 3x(1+1)
Wednesday
Get Up 5x(1+1)
then
KB Press 5x(5+5)
then
Press 2,3,3
Front Squat 2,3,5,2M,1H
then
Swing 10x10/1:00
then
Suitcase Carry 5x(1+1)
Thursday
Get Up 3x(1+1)
then
KB C&P 3x(8+8)
then
Snatch 2,3,4
Press 2,3,5,2M
Front Squat 2,3,5
Deadlift 2,3,5
then
Swing 4x10/1:00
then
Rack Carry 4x(1+1)
Friday
Get Up 3x(1+1)
then
Goblet Squat 5x8
then
Snatch 2,3,5,2M,2
Squat 2,3,3
Deadlift 2,3,5,2M,1H
then
Dead Stop Swing 8x5/1:00
then
Farmers Carry 3
Strategic Strength
Monday
KB Clean/Squat 2x(1,2,3)
Bench Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test
Tuesday
Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3) L,R
Waiter carry x4 L,R
Wednesday
TGU w/ Presses 3x1 L,R
Zercher Squat 2x5 (M)
Swing Progression 10x10
Chin ups 12x1-3
Thursday
Push-ups 5x5
Bench Press 6x1 (M-H)
KB Bent over row 3x10-12 L,R
Side Bend 3x12-15
Friday
Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3) L,R
Single rack carry x4 L,R
24-Feb-2019
Hardstyle S&C
Monday
Get Up 3x(1+1)
then
Dead Stop Double Clean 5x5
then
Snatch 2,3,4
Bench Press 2,3,5,1H
Deadlift 2,3,3
then
Swing 8x10/1:00
then
Overhead Carry 4x(1+1)
Tuesday
Get Up 3x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Bench Press 2,3,2
Squat 2,3,5,2,3H,3
Deadlift 2,3,5,2M,1M
then
2H Swing 10x10/1:00
then
Rack Carry 2x(1+1)
Wednesday
Get Up 3x(1+1)
then
KB C&P 3x(8+8)
then
Clean 2,3,2
Bench Press 2,3,5,2M,3M,3
Front Squat 2,3,4
Deadlift 2,3,5
then
Swing 6x10/1:00
then
Pull-up 5-3-2
Thursday
Get Up 2x(1+1)
then
KB Snatch 8x(3+3)
then
Press 2,3,4
Front Squat 2,3,5,2M
then
Dead Stop Swing 8x5/1:00
then
Farmers Carry 5
Friday
Get Up 2x(1+1)
then
Double Front Squat 5x5
then
Clean 2,3,5,1M
Press 2,3,5,2M,2H
Squat 2,3,5,2H,3H
Deadlift 2,3,5,2H,3H,1
then
Swing 4x10/1:00
then
Suitcase Carry 3x(1+1)
Strategic Strength
Monday
TGU w/ Pauses 4x1 L,R
Zercher Squat 5x2 (M-H)
Swing Progression 6x10
Pull ups 10x1-3
Tuesday
KB Clean/Squat 4x(1,2,3)
Bench Press 3x3 (M)
Ring Row 3x10-12
HLR 3x10-15
Wednesday
Goblet Squat 5x3 (H)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3) L,R
30-Second Pull-up Test
Thursday
TGU 5x1 L,R
Zercher Squat 6x1 (M-H)
Swing Progression 8x10
Pull ups 10x1-3
Friday
KB Clean/Squat 4x(1,2,3)
BB Bench Press 2x5 (M)
KB Bent over row 3x10-12 L,R
HLR 3x10-15
03-Mar-2019
Hardstyle S&C
Monday
Get Up 5x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
2H Swing 6x10/1:00
then
Suitcase Carry 4x(1+1)
Tuesday
Get Up 5x(1+1)
then
Bench 5-5-3-2
then
Dead Stop Double Clean 5-3-2
Double Press 5-3-2
Double Front Squat 5-3-2
Deadlift 5-3-2
then
Swing 4x10/1:00
then
Pull-up 5-3-2
Wednesday
Get Up 3x(1+1)
then
Clean 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Snatch 10x5/1:00
then
Rack Carry 3x(1+1)
Thursday
Get Up 5x(1+1)
then
Snatch 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Swing 8x10/1:00
then
Farmers Carry 2
Friday
Get Up 3x(1+1)
then
Goblet Squat 3x5
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Dead Stop Swing 8x5/1:00
then
Pull-up 5-3-2
Strategic Strength
Monday
Overhead Squat 5x4 (L)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3) L,R
Single rack carry x4 L,R
Tuesday
TGU w/ Pauses 4x1 L,R
Back Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3
Wednesday
KB Clean/Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15
Thursday
Overhead Squat 5x5 (L)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R
Friday
TGU 5x1 L,R
Back Squat 4,3,2,1 (M-H)
4x(20 VHS+Double rack carry)
Pull ups 10x1-3
10-Mar-2019
Hardstyle S&C
Monday
Get Up 5x(1+1)
then
Snatch 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Swing 4x10/1:00
then
Pull-up 5-3-2
Tuesday
Get Up 2x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Dead Stop Double Clean 1-1-1-1-1-1
Double Press 1-1-1-1-1-1
Double Front Squat 1-1-1-1-1-1
Deadlift 1-1-1-1-1-1
then
Snatch 10x5/1:00
then
Overhead Carry 2x(1+1)
Wednesday
Get Up 2x(1+1)
then
Goblet Squat 3x5
then
Dead Stop Double Clean 1x10
Double Press 1x10
Double Front Squat 1x10
Deadlift 1x10
then
Swing 6x10/1:00
then
Suitcase Carry 4x(1+1)
Thursday
Get Up 3x(1+1)
then
Clean 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Dead Stop Swing 8x5/1:00
then
Rack Carry 3x(1+1)
Friday
Get Up 3x(1+1)
then
Bench 5-5-3-2
then
Dead Stop Double Clean 5-3-2
Double Press 5-3-2
Double Front Squat 5-3-2
Deadlift 5-3-2
then
2H Swing 8x10/1:00
then
Farmers Carry 2
Strategic Strength
Monday
KB Clean/Squat 2x(1,2,3)
Bench Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test
Tuesday
Overhead Squat 5x3 (L)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Farmer carry x3
Wednesday
TGU 4x1 L,R
Back Squat 3x3 (M)
Swing Progression 8x10
Pull ups 12x1-3
Thursday
KB Clean/Squat 4x(1,2,3)
Bench Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10
Friday
Overhead Squat 4x5 (L)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3) L,R
Double rack carry x4
17-Mar-2019
Hardstyle S&C
Monday
Get Up 5x(1+1)
then
Bench 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Swing 6x10/1:00
then
Rack Carry 4x(1+1)
Tuesday
Get Up 3x(1+1)
then
Snatch 5-5-3-2
then
Dead Stop Double Clean 5-3-2
Double Press 5-3-2
Double Front Squat 5-3-2
Deadlift 5-3-2
then
2H Swing 10x10/1:00
then
Suitcase Carry 5x(1+1)
Wednesday
Get Up 2x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Dead Stop Swing 8x5/1:00
then
Overhead Carry 3x(1+1)
Thursday
Get Up 3x(1+1)
then
Clean 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Snatch 10x5/1:00
then
Farmers Carry 3
Friday
Get Up 3x(1+1)
then
Goblet Squat 3x5
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Swing 4x10/1:00
then
Suitcase Carry 2x(1+1)
Strategic Strength
Monday
TGU 3x1 L,R
Back Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test
Tuesday
Push-ups 5x5
Bench Press 4,3,2,1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15
Wednesday
Overhead Squat 3x5 (L)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3) L,R
Farmer Carry Test
Thursday
TGU w/ Presses 3x1 L,R
Back Squat 2x5 (M)
Swing Progression 6x10
Chin ups 12x1-3
Friday
KB Clean/Squat 4x(1,2,3)
Bench Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15
24-Mar-2019
Hardstyle S&C
Monday
Get Up 3x(1+1)
then
Bench 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Snatch 10x5/1:00
then
Rack Carry 2x(1+1)
Tuesday
Get Up 3x(1+1)
then
Heavy Swing 13-8-5-3-2
then
Dead Stop Double Clean 1-1-1-1-1-1
Double Press 1-1-1-1-1-1
Double Front Squat 1-1-1-1-1-1
Deadlift 1-1-1-1-1-1
then
Swing 8x10/1:00
then
Pull-up 5-3-2
Wednesday
Get Up 2x(1+1)
then
Goblet Squat 3x5
then
Dead Stop Double Clean 1x10
Double Press 1x10
Double Front Squat 1x10
Deadlift 1x10
then
Dead Stop Swing 8x5/1:00
then
Overhead Carry 4x(1+1)
Thursday
Get Up 3x(1+1)
then
Clean 5-5-3-2
then
Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5
then
Swing 6x10/1:00
then
Farmers Carry 5
Friday
Get Up 2x(1+1)
then
Snatch 5-5-3-2
then
Dead Stop Double Clean 5-3-2
Double Press 5-3-2
Double Front Squat 5-3-2
Deadlift 5-3-2
then
2H Swing 4x10/1:00
then
Suitcase Carry 3x(1+1)
Strategic Strength
Monday
Goblet Squat 4x5 (H)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3) L,R
Double rack carry x4
Tuesday
TGU 3x1 L,R
Front Squat 5,3,2 (L-M)
Swing Progression 4x10
Chin ups 12x1-3
Wednesday
KB Clean/Squat 4x(1,2,3)
Floor Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10
Thursday
Goblet Squat 5x3 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Farmer carry x3
Friday
TGU 4x1 L,R
Front Squat 3x3 (M)
Swing Progression 8x10
Pull ups 10x1-3
31-Mar-2019
Hardstyle S&C
Monday
Double Clean & Press 2x5
Clean & Jerk 12x1 (L)
Bench Press 4x5x75%, 2x5x85%
Pull-up 12x1
Tuesday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 4x3x75%, 2x3x80%
DS 2A Swing 10x5/1:00
Wednesday
Double Clean & Squat 2x5
Clean 5,3,2 (L)
Squat 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Snatch 12x3/1:00
Thursday
Double Clean & Press 3x3
Clean & Jerk 7x1 (M)
Bench Press 5x3x75%, 4x3x80%
Pull-up 15x1
Friday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 8x2x75%
2B Swing 4x8
Strategic Strength
Monday
KB Clean/Squat 2x(1,2,3)
Floor Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test
Tuesday
Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3) L,R
Farmer Carry Test
Wednesday
TGU w/ Presses 3x1 L,R
Front Squat 2x5 (M)
Swing Progression 6x10
30-Second Pull-up Test
Thursday
KB Clean/Squat 4x(1,2,3)
Floor Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15
Friday
Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3) L,R
Single rack carry x4 L,R
07-Apr-2019
Hardstyle S&C
Monday
Double Clean & Squat 5x5
Clean 6x1 (H)
Squat 9x3x75%
Snatch 4x10/1:00
Tuesday
Double Clean & Press 2x5
Clean & Jerk 10x1 (L)
Bench Press 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Pull-up 10x1
Wednesday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 4x2x80%, 3x2x85%, 2x1x90%, 1x95%
VHS 4x20
Thursday
Double Clean & Squat 5x4
Clean 5x2 (M)
Squat 3x5x75%, 2x5x80%
Snatch 6x6/1:00
Friday
Clean & Press 5x4
Clean & Jerk 10x1 (M)
Bench Press 3x5x75%, 2x5x80%
Pull-up 8x2
Strategic Strength
Monday
TGU w/ Pauses 4x1 L,R
Back Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3
Tuesday
KB Clean/Squat 6x(1,2,3)
Floor Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15
Wednesday
Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R
Thursday
TGU 5x1 L,R
Front Squat 4,3,2,1 (M-H)
4x(20 VHS+Double rack carry)
Pull ups 10x1-3
Friday
Push-ups 5x5
Floor Press 4,3,2,1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15
14-Apr-2019
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 4x3x75%, 2x3x85%
2A Swing 10x10/1:00
Tuesday
Double Clean & Squat 3x3
Clean 3x3 (M)
Squat 5x3x75%, 4x3x80%
Snatch 8x5/1:00
Wednesday
Double Clean & Press 5x5
Clean & Jerk 3x1 (H)
Bench Press 9x3x75%
Pull-up 5x3
Thursday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 5x2x75%, 4x2x80%
1A Swing 10x10/1:00
Friday
Double Clean & Squat 2x5
Clean 2x5 (M)
Squat 4x5x75%, 2x5x85%
Snatch 10x4/1:00
Strategic Strength
Monday
Overhead Squat 3x5 (L)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3)
Farmer Carry Test
Tuesday
TGU w/ Pauses 4x1 L,R
Back Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3
Wednesday
KB Clean/Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15
Thursday
Overhead Squat 4x5 (L)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3)
Double rack carry x4
Friday
TGU w/ Presses 3x1 L,R
Back Squat 2x5 (M)
Swing Progression 6x10
Chin ups 12x1-3
21-Apr-2019
Hardstyle S&C
Monday
Floor Press 3x(5+5)
Clean & Jerk 12x1 (L)
Press 4x5x75%, 2x5x85%
Pull-up 12x1
Tuesday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 4x2x80%, 3x2x85%, 2x1x90%, 1x95%
VHS 4x20
Wednesday
Double Clean & Squat 5x5
Clean 6x1 (H)
Front Squat 9x3x75%
Snatch 4x10/1:00
Thursday
Floor Press 2x(8+8)
Clean & Jerk 10x1 (L)
Press 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Pull-up 10x1
Friday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 4x3x75%, 2x3x85%
2A Swing 10x10/1:00
Strategic Strength
Monday
KB Clean/Squat 2x(1,2,3)
BB Military Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test
Tuesday
Overhead Squat 5x3 (L)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3)
Farmer carry x3
Wednesday
TGU 3x1 L,R
Back Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test
Thursday
KB Clean/Squat 4x(1,2,3)
BB Military Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15
Friday
Overhead Squat 5x5 (L)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R
28-Apr-2019
Hardstyle S&C
Monday
Double Clean & Squat 2x5
Clean 2x5 (M)
Front Squat 4x5x75%, 2x5x85%
Snatch 10x4/1:00
Tuesday
Floor Press 3x(8+8)
Clean & Jerk 7x1 (M)
Press 5x3x75%, 4x3x80%
Pull-up 15x1
Wednesday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 5x2x75%, 4x2x80%
1A Swing 10x10/1:00
Thursday
Double Clean & Squat 5x4
Clean 5x2 (M)
Front Squat 3x5x75%, 2x5x80%
Snatch 6x6/1:00
Friday
Floor Press 5x(5+5)
Clean & Jerk 10x1 (M)
Press 3x5x75%, 2x5x80%
Pull-up 8x2
Strategic Strength
Monday
TGU 5x1 L,R
Back Squat 4,3,2,1 (M-H)
4x(20 VHS+Double rack carry)
Pull ups 10x1-3
Tuesday
KB Clean/Squat 4x(1,2,3)
BB Military Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10
Wednesday
Overhead Squat 5x4 (L)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3)
Single rack carry x4 L,R
Thursday
TGU 4x1 L,R
Back Squat 3x3 (M)
Swing Progression 8x10
Pull ups 10x1-3
Friday
Push-ups 5x5
BB Military Press 6x1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15
05-May-2019
Hardstyle S&C
Monday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 4x3x75%, 2x3x80%
DS 2A Swing 10x5/1:00
Tuesday
Double Clean & Squat 2x5
Clean 5,3,2 (L)
Front Squat 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Snatch 12x3/1:00
Wednesday
Floor Press 5x(8+8)
Clean & Jerk 3x1 (H)
Press 9x3x75%
Pull-up 5x3
Thursday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 8x2x75%
2B Swing 4x8
Friday
Double Clean & Squat 3x3
Clean 3x3 (M)
Front Squat 5x3x75%, 4x3x80%
Snatch 8x5/1:00
Strategic Strength
Monday
Goblet Squat 4x5 (H)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3)
Double rack carry x4
Tuesday
TGU 4x1 L,R
Zercher Squat 3x3 (M)
Swing Progression 8x10
Pull ups 10x1-3
Wednesday
KB Clean/Squat 4x(1,2,3)
Bench Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10
Thursday
Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3)
Single rack carry x4 L,R
Friday
TGU w/ Pauses 4x1 L,R
Zercher Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3
12-May-2019
Hardstyle S&C
Monday
Double Front Squat 4x5
Deadlift 5x2x75%, 4x2x80%
Clean & Jerk 3x(2,3,5)
Rack Carry 3x(1+1)
Tuesday
TGU 3x(1+1)
Squat 5x3x75%, 4x3x80%
1A Swing 10x10/1:00
Pull-up 15x1
Wednesday
Double Clean & Squat 5x5
Bench Press 9x3x75%
Snatch 12x3/1:00
Row 5x(10+10)
Thursday
Double Front Squat 5x4
Deadlift 4x3x75%, 2x3x80%
Clean & Press 5x(1,2,3)
Double Rack Carry 3
Friday
TGU 3x(1+1)
Squat 4x5x75%, 2x5x85%
DS 2A Swing 10x5/1:00
Pull-up 12x1
Strategic Strength
Monday
KB Clean/Squat 4x(1,2,3)
Bench Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15
Tuesday
Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R
Wednesday
TGU 3x1 L,R
Zercher Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test - or - Pull-ups 8x1-3
Thursday
KB Clean/Squat 2x(1,2,3)
Bench Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test - or - Side Plank 3x10 sec. L,R
Friday
Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3)
Farmer Carry Test - or - Farmer Carry x4
19-May-2019
Hardstyle S&C
Monday
Double Clean & Squat 2x5
Bench Press 4x5x75%, 2x5x85%
Snatch 6x6/1:00
Row 3x(12+12)
Tuesday
Double Front Squat 5x5
Deadlift 8x2x75%
Clean & Jerk 5x(2,3,5)
Farmer’s Carry 3
Wednesday
TGU 5x(1+1)
Squat 9x3x75%
VHS 4x20
Pull-up 5x3
Thursday
Double Clean & Squat 5x4
Bench Press 3x5x75%, 2x5x80%
Snatch 10x4/1:00
Row 4x(12+12)
Friday
Double Front Squat 5x3
Deadlift 4x3x75%, 2x3x85%
Clean & Press 3x(1,2,3)
Suitcase Carry 3x(1+1)
Strategic Strength
Monday
TGU 5x1 L,R
Zercher Squat 4,3,2,1 (M-H)
Arm Bar 5x1 L,R
Pull ups 10x1-3
Tuesday
Push-ups 5x5
Bench Press 4,3,2,1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15
Wednesday
Goblet Squat 5x3 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3)
Farmer carry x3
Thursday
TGU w/ Presses 3x1 L,R
Zercher Squat 2x5 (M)
Swing Progression 6x10
Chin ups 12x1-3
Friday
KB Clean/Squat 6x(1,2,3)
Bench Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15
26-May-2019
Hardstyle S&C
Monday
TGU 5x(1+1)
Squat 3x5x75%, 2x5x80%
2A Swing 10x10/1:00
Pull-up 8x2
Tuesday
Double Clean & Squat 2x5
Bench Press 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Snatch 4x10/1:00
Row 3x(10+10)
Wednesday
Double Front Squat 3x5
Deadlift 4x2x80%, 3x2x85%, 2x1x90%, 1x95%
Clean & Press 2x(2,3,5)
Overhead Carry 3x(1+1)
Thursday
TGU 2x(1+1)
Squat 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
2B Swing 4x8
Pull-up 10x1
Friday
Double Clean & Squat 3x3
Bench Press 5x3x75%, 4x3x80%
Snatch 8x5/1:00
Row 4x(10+10)
Strategic Strength
Monday
Overhead Squat 4x5 (L)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3)
Double rack carry x4
Tuesday
TGU w/ Presses 3x1 L,R
Back Squat 2x5 (M)
Swing Progression 6x10
Chin ups 12x1-3
Wednesday
KB Clean/Squat 4x(1,2,3)
BB Military Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10
Thursday
Overhead Squat 3x5 (L)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3)
Farmer Carry Test - or - Farmer Carry x4
Friday
TGU 4x1 L,R
Back Squat 3x3 (M)
Swing Progression 8x10
Pull ups 10x1-3
02-Jun-2019
Hardstyle S&C
Monday
Double Clean & Jerk 3xL, 2xM, 3xL, 2xM
Double Front Squat 3xL, 3xM, 2xM, 3xL, 3xL, 3xM, 2xM, 3xL
Deadlift 1xL, 1xH, 3xM, 3xM, 2xM, 2xM
Tuesday
TGU 3x(1+1)
1A Swing 10x10/1:00
BB Snatch 8x2
Farmers Walk 3
Wednesday
Double Clean & Jerk 2xL, 2xM, 2xM, 2xL, 2xL, 2xM, 2xM, 2xL
Double Front Squat 5xL, 4xL, 1xH, 3xM, 3xM, 2xM, 5xL, 4xL, 1xH, 3xM, 3xM, 2xM
Deadlift 1xL, 2xM
Thursday
Floor Press 3x(8+8)
Snatch 10x5/1:00
BB Clean 8x3
Pull-ups 12x1
Friday
Double Clean & Jerk 4xL, 3xL, 3xM, 3xM, 4xL, 3xL, 3xM, 3xM
Double Front Squat 2xM, 2xM, 2xM, 2xM
Deadlift 2xL, 2xM
Strategic Strength
Monday
KB Clean/Squat 4x(1,2,3)
BB Military Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15
Tuesday
Overhead Squat 5x3 (L)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3)
Farmer carry x3
Wednesday
TGU 3x1 L,R
Back Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test - or - Pull-ups 8x1-3
Thursday
KB Clean/Squat 2x(1,2,3)
BB Military Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test - or - Side Plank 3x10 sec. L,R
Friday
Overhead Squat 5x5 (L)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R
09-Jun-2019
Hardstyle S&C
Monday
TGU 3x(1+1)
2A DS Swing 10x5/1:00
BB C&J 10x1
Renegade Rows 12x(1+1)
Tuesday
Double Clean & Jerk 2xL, 2xL, 3xM, 2xL, 2xL, 3xM
Double Front Squat 1xL, 3xM, 3xM, 1xL, 3xM, 3xM
Deadlift 3xL, 1xH, 2xM, 2xM
Wednesday
Floor Press 2x(8+8)
1A Swing 10x10/1:00
BB Snatch 10x2
Suitcase Carry 3x(1+1)
Thursday
Double Clean & Jerk 3xL, 3xM, 2xM, 3xL, 3xL, 3xM, 2xM, 3xL
Double Front Squat 1xL, 1xH, 3xM, 3xM, 2xM, 2xM, 1xL, 1xH, 3xM, 3xM, 2xM, 2xM
Deadlift 3xL, 2xM
Friday
TGU 2x(1+1)
Snatch 10x5/1:00
BB Clean 10x3
Pull-ups 15x1
Strategic Strength
Monday
TGU w/ Pauses 4x1 L,R
Back Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3
Tuesday
Push-ups 5x5
BB Military Press 6x1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15
Wednesday
Overhead Squat 5x4 (L)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3)
Single rack carry x4 L,R
Thursday
TGU 5x1 L,R
Back Squat 4,3,2,1 (M-H)
Arm Bar 5x1 L,R
Pull ups 10x1-3
Friday
KB Clean/Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15
16-Jun-2019
Hardstyle S&C
Monday
Double Clean & Jerk 5xL, 4xL, 1xH, 3xM, 3xM, 2xM, 5xL, 4xL, 1xH, 3xM, 3xM, 2xM
Double Front Squat 1xL, 2xM, 1xL, 2xM
Deadlift 2xL, 2xM, 2xM, 2xL
Tuesday
Floor Press 2x(8+8)
2A DS Swing 10x5/1:00
BB C&J 12x1
Renegade Rows 10x(1+1)
Wednesday
Double Clean & Jerk 2xM, 2xM, 2xM, 2xM
Double Front Squat 2xL, 2xM, 2xL, 2xM
Deadlift 4xL, 3xL, 3xM, 3xM
Thursday
TGU 5x(1+1)
1A Swing 10x10/1:00
BB Snatch 6x3
Overhead Carry 3x(1+1)
Friday
Double Clean & Jerk 1xL, 3xM, 3xM, 1xL, 3xM, 3xM
Double Front Squat 3xL, 1xH, 2xM, 2xM, 3xL, 1xH, 2xM, 2xM
Deadlift 2xL, 2xL, 3xM
Strategic Strength
Monday
Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3)
Single rack carry x4 L,R
Tuesday
TGU 3x1 L,R
Front Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test - or - Pull-ups 8x1-3
Wednesday
KB Clean/Squat 6x(1,2,3)
Floor Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15
Thursday
Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R
Friday
TGU 4x1 L,R
Front Squat 3x3 (M)
Swing Progression 8x10
Pull ups 10x1-3
23-Jun-2019
Hardstyle S&C
Monday
Floor Press 5x(8+8)
Snatch 10x5/1:00
BB Clean 7x3
Pull-ups 10x2
Tuesday
Double Clean & Jerk 1xL, 1xH, 3xM, 3xM, 2xM, 2xM, 1xL, 1xH, 3xM, 3xM, 2xM, 2xM
Double Front Squat 3xL, 2xM, 3xL, 2xM
Deadlift 3xL, 3xM, 2xM, 3xL
Wednesday
TGU 3x(1+1)
2A DS Swing 10x5/1:00
BB C&J 10x2
Renegade Rows 12x(1+1)
Thursday
Double Clean & Jerk 1xL, 2xM, 1xL, 2xM
Double Front Squat 2xL, 2xM, 2xM, 2xL, 2xL, 2xM, 2xM, 2xL
Deadlift 5xL, 4xL, 1xH, 3xM, 3xM, 2xM
Friday
Floor Press 3x(8+8)
1A Swing 10x10/1:00
BB Snatch 7x3
Rack Carry 3x(1+1)
Strategic Strength
Monday
KB Clean/Squat 4x(1,2,3)
Floor Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10
Tuesday
Goblet Squat 5x3 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3)
Farmer carry x3
Wednesday
TGU w/ Presses 3x1 L,R
Front Squat 2x5 (M)
Swing Progression 6x10
Chin ups 12x1-3
Thursday
KB Clean/Squat 4x(1,2,3)
Floor Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15
Friday
Goblet Squat 4x5 (H)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3)
Double rack carry x4
30-Jun-2019
Hardstyle S&C
Monday
Double Clean & Jerk 2xL, 2xM, 2xL, 2xM
Double Front Squat 4xL, 3xL, 3xM, 3xM, 4xL, 3xL, 3xM, 3xM
Deadlift 2xM, 2xM
Tuesday
TGU 3x(1+1)
Snatch 10x5/1:00
BB Clean 8x3
Pull-ups 5x3
Wednesday
Double Clean & Jerk 3xL, 1xH, 2xM, 2xM, 3xL, 1xH, 2xM, 2xM
Double Front Squat 2xL, 2xL, 3xM, 2xL, 2xL, 3xM
Deadlift 1xL, 3xM, 3xM
Thursday
Holiday!
Friday
Test Day, Make-up, or S&S
Strategic Strength
Monday
TGU w/ Pauses 4x1 L,R
Front Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3
Tuesday
Push-ups 5x5
Floor Press 4,3,2,1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15
Wednesday
Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3)
Farmer Carry Test - or - Farmer Carry x4
Thursday
TGU 5x1 L,R
Front Squat 4,3,2,1 (M-H)
Arm Bar 5x1 L,R
Pull ups 10x1-3
Friday
KB Clean/Squat 2x(1,2,3)
Floor Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test - or - Side Plank 3x10 sec. L,R
07-Jul-2019
Hardstyle S&C
Monday
Squat 3x70%, 2x80%
Bench Press 3x70%, 3x80%, 2x80%, 3x70%
Deadlift 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Tuesday
3 rounds / 10:00
0:00 25 VHS
2:00 Double Press 8x70%
4:00 Double Press 3x90%
7:00 Double Press 5x80%
Wednesday
Squat 2x70%, 2x80%, 2x80%, 2x70%
Bench Press 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Deadlift 1x70%, 2x80%
Thursday
TGU 3x(1+1)
1A Swing 10 OTR for 20min
BB Snatch 8x2
Farmers Carry 3
Friday
Squat 4x70%, 3x70%, 3x80%, 3x80%
Bench Press 2x80%, 2x80%
Deadlift 2x70%, 2x80%
Strategic Strength
We are trying a more individualized approach for this program, you’ll get the day’s assignment in class.
14-Jul-2019
Hardstyle S&C
Monday
Floor Press 3x(8+8)
2A DS Swing 12x3/1:00
Armor Building Complex x12
Pull-ups 12x1
Tuesday
Squat 2x70%, 2x70%, 3x80%
Bench Press 1x70%, 3x80%, 3x80%
Deadlift 3x70%, 1x90%, 2x80%, 2x80%
Wednesday
TGU 3x(1+1)
Snatch 5 OTR for 20 min
BB Clean 8x3
Double Rack Carry 3
Thursday
Squat 3x70%, 3x80%, 2x80%, 3x70%
Bench Press 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Deadlift 3x70%, 2x80%
Friday
Floor Press 3x(8+8)
1A Swing 10x10/1:00
Snatch 20x5 OTR
Farmers Carry 3
Strategic Strength
We are trying a more individualized approach for this program, you’ll get the day’s assignment in class.
21-Jul-2019
Hardstyle S&C
Monday
Squat 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Bench Press 1x70%, 2x80%
Deadlift 2x70%, 2x80%, 2x80%, 2x70%
Tuesday
TGU 3x(1+1)
2A DS Swing 3 OTR for 12 min
BB C&J 8x1
Pull-ups 12x1
Wednesday
Squat 2x80%, 2x80%
Bench Press 2x70%, 2x80%
Deadlift 4x70%, 3x70%, 3x80%, 3x80%
Thursday
Floor Press 3x(8+8)
Snatch 10x5/1:00
Long Cycle C&J 20x3 OTR
Double Rack Carry 3
Friday
Squat 1x70%, 3x80%, 3x80%
Bench Press 3x70%, 1x90%, 2x80%, 2x80%
Deadlift 2x70%, 2x70%, 3x80%
Strategic Strength
We are trying a more individualized approach for this program, you’ll get the day’s assignment in class.
28-Jul-2019
Hardstyle S&C
Monday
3 rounds / 10:00
0:00 25 VHS
2:00 Double Press 8x70%
4:00 Double Press 3x90%
7:00 Double Press 5x80%
Tuesday
Squat 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Bench Press 3x70%, 2x80%
Deadlift 3x70%, 3x80%, 2x80%, 3x70%
Wednesday
Floor Press 3x(8+8)
1A Swing 10 OTR for 20min
BB Snatch 8x2
Farmers Carry 3
Thursday
Squat 1x70%, 2x80%
Bench Press 2x70%, 2x80%, 2x80%, 2x70%
Deadlift 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Friday
TGU 3x(1+1)
2A DS Swing 12x3/1:00
Armor Building Complex x12
Pull-ups 12x1
04-Aug-2019
Hardstyle S&C
Monday
Squat 2x70%, 2x80%
Bench Press 4x70%, 3x70%, 3x80%, 3x80%
Deadlift 2x80%, 2x80%
Tuesday
Floor Press 3x(8+8)
Snatch 5 OTR for 20 min
BB Clean 8x3
Double Rack Carry 3
Wednesday
Squat 3x70%, 1x90%, 2x80%, 2x80%
Bench Press 2x70%, 2x70%, 3x80%
Deadlift 1x70%, 3x80%, 3x80%
Thursday
TGU 3x(1+1)
1A Swing 10x10/1:00
Snatch 20x5 OTR
Farmers Carry 3
Friday
Front Squat 3x70%, 2x80%
Press 3x70%, 3x80%, 2x80%, 3x70%
Deadlift 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
S&S
Monday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 12x1
Thursday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 16x10 OTR
TGU 5x(1+1) OTR
Q&D I
Monday
1A Swings & Push-ups 5x(4x5)
Tuesday
Squat 5-3-2
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(alt)
Thursday
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(4x5)
Q&D II
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(alt)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(alt)
11-Aug-2019
Hardstyle S&C
Monday
Floor Press 3x(8+8)
2A DS Swing 3 OTR for 12 min
BB C&J 8x1
Pull-ups 12x1
Tuesday
Front Squat 2x70%, 2x80%, 2x80%, 2x70%
Press 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Deadlift 1x70%, 2x80%
Wednesday
TGU 3x(1+1)
Snatch 10x5/1:00
Long Cycle C&J 20x3 OTR
Double Rack Carry 3
Thursday
Front Squat 4x70%, 3x70%, 3x80%, 3x80%
Press 2x80%, 2x80%
Deadlift 2x70%, 2x80%
Friday
3 rounds / 10:00
0:00 25 VHS
2:00 Double Press 8x70%
4:00 Double Press 3x90%
7:00 Double Press 5x80%
S&S
Monday
1A Swing 12x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 12x1
Thursday
1A Swing 12x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Q&D I
Monday
1A Swings & Push-ups 5x(4x5)
Tuesday
Squat 5-3-2
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(4x5)
Thursday
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(4x5)
Q&D II
Monday
Snatch 4x(2x10)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(alt)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
18-Aug-2019
Hardstyle S&C
Monday
Front Squat 2x70%, 2x70%, 3x80%
Press 1x70%, 3x80%, 3x80%
Deadlift 3x70%, 1x90%, 2x80%, 2x80%
Tuesday
TGU 3x(1+1)
1A Swing 10 OTR for 20min
BB Snatch 8x2
Farmers Carry 3
Wednesday
Front Squat 3x70%, 3x80%, 2x80%, 3x70%
Press 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Deadlift 3x70%, 2x80%
Thursday
Floor Press 3x(8+8)
2A DS Swing 12x3/1:00
Armor Building Complex x12
Pull-ups 12x1
Friday
Front Squat 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Press 1x70%, 2x80%
Deadlift 2x70%, 2x80%, 2x80%, 2x70%
S&S
Monday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Wednesday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Thursday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Q&D I
Monday
2A Swings & Push-ups 5x(4x5)
Tuesday
Squat 5-3-2
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(alt)
Thursday
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(2x10)
Q&D II
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(4x5)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
25-Aug-2019
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 5 OTR for 20 min
BB Clean 8x3
Double Rack Carry 3
Tuesday
Front Squat 2x80%, 2x80%
Press 2x70%, 2x80%
Deadlift 4x70%, 3x70%, 3x80%, 3x80%
Wednesday
Floor Press 3x(8+8)
1A Swing 10x10/1:00
Snatch 20x5 OTR
Farmers Carry 3
Thursday
Front Squat 1x70%, 3x80%, 3x80%
Press 3x70%, 1x90%, 2x80%, 2x80%
Deadlift 2x70%, 2x70%, 3x80%
Friday
TGU 3x(1+1)
2A DS Swing 3 OTR for 12 min
BB C&J 8x1
Pull-ups 12x1
S&S
Monday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Tuesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 12x1
Wednesday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Thursday
Rest
Friday
S&S Test
Q&D I
Monday
2A Swings & Push-ups 4x(4x5)
Tuesday
Squat 5-3-2
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(4x5)
Thursday
Rest
Friday
5:00 Snatch Test
Q&D II
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(4x5)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
25-Aug-2019
Phase 1
Week 1
Monday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Thursday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 16x10 OTR
TGU 5x(1+1) OTR
Week 2
Monday
1A Swing 12x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Thursday
1A Swing 12x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Week 3
Monday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Wednesday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Thursday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Week 4
Monday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Tuesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Wednesday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Thursday
Rest
Friday
S&S Test
Phase 2
Week 1
Monday
1A Swing 12x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Thursday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Week 2
Monday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Tuesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Wednesday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Thursday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Friday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Week 3
Monday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Wednesday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Thursday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Week 4
Monday
1A Swing 16x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Wednesday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Thursday
Rest
Friday
S&S Test
Phase 3
Week 1
Monday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Thursday
1A Swing 12x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Week 2
Monday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Wednesday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Thursday
1A Swing 20x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 18x10 OTR
TGU 5x(1+1) OTR
Week 3
Monday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Tuesday
1A Swing 8x10 OTR
TGU 5x(1+1) OTR
Wednesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Thursday
1A Swing 16x10 OTR
TGU 5x(1+1) OTR
Friday
1A Swing 10x10 OTR
TGU 5x(1+1) OTR
Week 4
Monday
1A Swing 14x10 OTR
TGU 5x(1+1) OTR
Tuesday
Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 6x1
Wednesday
1A Swing 6x10 OTR
TGU 5x(1+1) OTR
Thursday
Rest
Friday
S&S Test
25-Aug-2019
Phase 1
The Monday/Wednesday/Friday workout is the core of the plan. The Tuesday/Thursday can be what I chose (stuff I like) or whatever you want to put in there to round out strength work.
For Monday/Wednesday/Friday, you’ll be doing series of 1-arm (or 2-arm) swings plus push-ups. The swing weight should be what you can 1-arm swing for about 20-25 in a row with no loss in power - for most of my guys, that means 20kg or 24kg, and gals 16kg or 20kg. Push-ups are “power push-ups” that is, your hands should pop off the ground at the top. As usual, everything is fast and crisp.
A series of work is 4 rounds of 5 swings on the 0:30 and after the last round, wait until the top of the next minute, followed by 4 rounds of 5 push-ups on the 0:30 and waiting an extra minute after the last round. That is start the clock and do the following:
0:00 5 swings L (or 2A)
0:30 5 swings R (or 2A)
1:00 5 swings L (or 2A)
1:30 5 swings R (or 2A)
3:00 5 push-ups
3:30 5 push-ups
4:00 5 push-ups
4:30 5 push-ups
6:00 start next series
A full series takes 6 minutes. Monday is 5 series, Wednesday 3 series, and Friday 4 series (i.e, hard-light-medium, just like the Texas Method).
For the Tuesday/Thursday work I chose fun stuff
ABC = Armour Building Complex: with two kettlebells do a complex of 2 cleans, 1 press, 3 front squats and park the bell. That’s one rep. I recommend using your 1RM press and make this a heavy complex with lots of rest.
“Snatch & Carry” means pick a heavy bell for 10 snatches plus another really heavy bell. Do your 10 snatches and then pick up both bells and walk to the other side of the gym. Recover, repeat for a total of 10 times.
On Friday of Week 4 we do a 5:00 snatch test. Once you pass the 5:00 test to SFG standards, you’re ready for Q&D II. Since we only practice snatch once a week in this program, you should already have good snatch technique before you do this program. We’re focusing on the conditioning part of the snatch test here.
Week 1
Monday
1A Swings & Push-ups 5x(4x5)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(4x5)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(4x5)
Week 2
Monday
1A Swings & Push-ups 5x(4x5)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
2A Swings & Push-ups 3x(4x5)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(4x5)
Week 3
Monday
2A Swings & Push-ups 5x(4x5)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(4x5)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
2A Swings & Push-ups 4x(4x5)
Week 4
Monday
2A Swings & Push-ups 4x(4x5)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
2A Swings & Push-ups 3x(4x5)
Thursday
Rest
Friday
5:00 Snatch Test
Phase 2
Everything stays the same for phase 2, except we’re increasing the density of the work. 3 rounds of 7 instead of 4 rounds of 5 per series.
A series of work is 3 rounds of 7 swings on the 0:45 and after the last round, wait until the top of the next minute, followed by 3 rounds of 7 push-ups on the 0:45 and waiting an extra minute after the last round. That is start the clock and do the following:
0:00 7 swings L (or 2A)
0:45 7 swings R (or 2A)
1:30 7 swings L (or 2A) - of course start with R on the next series to even it all out
3:00 7 push-ups
3:45 7 push-ups
4:30 7 push-ups
6:00 start next series
Week 1
Monday
1A Swings & Push-ups 5x(3x7)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(3x7)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(3x7)
Week 2
Monday
1A Swings & Push-ups 5x(3x7)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
2A Swings & Push-ups 3x(3x7)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(3x7)
Week 3
Monday
2A Swings & Push-ups 5x(3x7)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(3x7)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
2A Swings & Push-ups 4x(3x7)
Week 4
Monday
2A Swings & Push-ups 4x(3x7)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
2A Swings & Push-ups 3x(3x7)
Thursday
Rest
Friday
5:00 Snatch Test
Phase 3
Increasing the density again for phase 3: 2 rounds of 10 instead of 3 rounds of 7 per series.
A series of work is 2 rounds of 10 swings on the 1:00 and after the last round, wait until the top of the next minute, followed by 2 rounds of 10 push-ups on the 1:00 and waiting an extra minute after the last round. That is start the clock and do the following:
0:00 10 swings L (or 2A)
1:00 10 swings R (or 2A)
3:00 7 push-ups
4:00 7 push-ups
6:00 start next series
Week 1
Monday
1A Swings & Push-ups 5x(2x10)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(2x10)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(2x10)
Week 2
Monday
1A Swings & Push-ups 5x(2x10)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
2A Swings & Push-ups 3x(2x10)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
1A Swings & Push-ups 4x(2x10)
Week 3
Monday
2A Swings & Push-ups 5x(2x10)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
1A Swings & Push-ups 3x(2x10)
Thursday
Squat 5-3-2
Snatch & Carry 10x10 OTR
Friday
2A Swings & Push-ups 4x(2x10)
Week 4
Monday
2A Swings & Push-ups 4x(2x10)
Tuesday
ABC 12x1
Deadlift 6x1
Wednesday
2A Swings & Push-ups 3x(2x10)
Thursday
Rest
Friday
5:00 Snatch Test
25-Aug-2019
Phase 1
The Monday/Wednesday/Friday workout is the core of the plan. The Tuesday/Thursday can be what I chose (stuff I like) or whatever you want to put in there to round out strength work.
For Monday/Wednesday/Friday, you’ll be doing series of snatches only. The snatch weight should be what you can snatch for about 10-15 in a row with no loss in power - for most of my guys, that means 20kg or 24kg, and gals 12kg or 16kg.
A series of work is 4 rounds of 5 snatches on the same hand on the 0:30 and after the last round, wait until the top of the next minute, followed by 4 rounds of 5 snatches on the other hand on the 0:30 and waiting an extra minute after the last round. That is start the clock and do the following:
0:00 5 snatches L
0:30 5 snatches L
1:00 5 snatches L
1:30 5 snatches L
3:00 5 snatches R
3:30 5 snatches R
4:00 5 snatches R
4:30 5 snatches R
6:00 start next series
A full series takes 6 minutes. Monday is 4 series, Wednesday 2 series, and Friday 3 series (i.e, hard-light-medium, just like the Texas Method).
For the Tuesday/Thursday work I chose fun stuff
ABC = Armour Building Complex: with two kettlebells do a complex of 2 cleans, 1 press, 3 front squats and park the bell. That’s one rep. I recommend using your 1RM press and make this a heavy complex with lots of rest.
Week 1
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(4x5)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(4x5)
Week 2
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(4x5)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(4x5)
Week 3
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(4x5)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(4x5)
Week 4
Monday
Snatch 4x(4x5)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(4x5)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(4x5)
Phase 2
For phase 2, we’re increasing the density to 3 sets of 7 snatches.
A series of work is 3 rounds of 7 snatches on the same hand on the 0:45 and after the last round, wait until the top of the next minute, followed by 3 rounds of 7 snatches on the other hand on the 0:45 and waiting an extra minute after the last round. That is start the clock and do the following:
0:00 7 snatches L
0:45 7 snatches L
1:30 7 snatches L
3:00 7 snatches R
3:45 7 snatches R
4:30 7 snatches R
6:00 start next series
Week 1
Monday
Snatch 4x(3x7)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(3x7)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(3x7)
Week 2
Monday
Snatch 4x(3x7)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(3x7)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(3x7)
Week 3
Monday
Snatch 4x(3x7)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(3x7)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(3x7)
Week 4
Monday
Snatch 4x(3x7)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(3x7)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(3x7)
Phase 3
For phase 3, we’re increasing the density to 2 sets of 10 snatches.
A series of work is 2 rounds of 10 snatches on the same hand on the 1:00 and after the last round, wait until the top of the next minute, followed by 2 rounds of 10 snatches on the other hand on the 1:00 and waiting an extra minute after the last round. That is start the clock and do the following:
0:00 10 snatches L
1:00 10 snatches L
3:00 10 snatches R
4:00 10 snatches R
6:00 start next series
Week 1
Monday
Snatch 4x(2x10)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(2x10)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
Week 2
Monday
Snatch 4x(2x10)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(2x10)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
Week 3
Monday
Snatch 4x(2x10)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(2x10)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
Week 4
Monday
Snatch 4x(2x10)
Tuesday
10x10 Swings OTR
ABC 12x1
Wednesday
Snatch 2x(2x10)
Thursday
Squat 5-3-2
Press 8x2
Deadlift 6x1
Friday
Snatch 3x(2x10)
01-Sep-2019
Hardstyle S&C
Monday
Front Squat 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Press 3x70%, 2x80%
Deadlift 3x70%, 3x80%, 2x80%, 3x70%
Tuesday
Floor Press 3x(8+8)
Snatch 10x5/1:00
Long Cycle C&J 20x3 OTR
Double Rack Carry 3
Wednesday
Front Squat 1x70%, 2x80%
Press 2x70%, 2x80%, 2x80%, 2x70%
Deadlift 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Thursday
TGU 3x(1+1)
1A Swing 10 OTR for 20min
BB Snatch 8x2
Farmers Carry 3
Friday
Front Squat 2x70%, 2x80%
Press 4x70%, 3x70%, 3x80%, 3x80%
Deadlift 2x80%, 2x80%
08-Sep-2019
Hardstyle S&C
Monday
Floor Press 3x(8+8)
Snatch 5 OTR for 20 min
BB Clean 8x3
Double Rack Carry 3
Tuesday
Front Squat 3x70%, 1x90%, 2x80%, 2x80%
Press 2x70%, 2x70%, 3x80%
Deadlift 1x70%, 3x80%, 3x80%
Wednesday
TGU 3x(1+1)
2A DS Swing 3 OTR for 12 min
BB C&J 8x1
Pull-ups 12x1
Thursday
Test
Friday
Test
15-Sep-2019
Hardstyle S&C
Monday
Floor Press 5x(8+8)
Clean & Jerk 3x1 (H)
Press 5,3,2 (L)
Overhead Carry 3x(1+1)
Tuesday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x1 (M)
1A Swing 10x10/1:00
Wednesday
Double Clean & Squat 2x(1,2,3)
Clean 5,3,2 (L)
Squat 6x1 (H)
Snatch 10x(3+3)/1:00
Thursday
Clean & Press 2x(1,2,3)
Clean & Jerk 10x1 (L)
Bench Press 6x1 (H)
Pull-up 10x1
Friday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x1 (L)
2B Swing 6x6
22-Sep-2019
Hardstyle S&C
Monday
Double Clean & Squat 2x(1,2,3)
Clean 5,3,2 (L)
Front Squat 6x1 (H)
Snatch 12x3/1:00
Tuesday
Floor Press 2x(5+5)
Clean & Jerk 10x1 (L)
Press 6x1 (H)
Farmer’s Carry 3
Wednesday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x1 (H)
VHS 4x20
Thursday
Double Clean & Squat 5x(1,2,3)
Clean 6x1 (H)
Squat 5,3,2 (L)
Snatch 6x10/1:00
Friday
Clean & Press 3x(1,2,3)
Clean & Jerk 12x1 (L)
Bench Press 5x2 (M)
Pull-up 12x1
29-Sep-2019
Hardstyle S&C
Monday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x1 (L)
DS 2A Swing 10x5/1:00
Tuesday
Double Clean & Squat 5x(1,2,3)
Clean 5x2 (M)
Front Squat 2x5 (M)
Snatch 6x6/1:00
Wednesday
Floor Press 3x(5+5)
Clean & Jerk 12x1 (L)
Press 5x2 (M)
Double Rack Carry 3
Thursday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x1 (L)
DS 2A Swing 10x5/1:00
Friday
Double Clean & Squat 3x(1,2,3)
Clean 2x5 (M)
Squat 5x2 (M)
Snatch 10x(4+4)/1:00
06-Oct-2019
Hardstyle S&C
Monday
Tuesday
Wednesday
Thursday
Friday
13-Oct-2019
Hardstyle S&C
Monday
Double Clean & Squat 5x(1,2,3)
Clean 5x2 (M)
Squat 2x5 (M)
Snatch 8x6/1:00
Tuesday
Clean & Press 5x(2,3,5)
Clean & Jerk 3x1 (H)
Bench Press 5,3,2 (L)
Pull-up 5x3
Wednesday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x1 (M)
1A Swing 10x10/1:00
Thursday
Double Clean & Squat 3x(1,2,3)
Clean 3x3 (M)
Front Squat 3x3 (M)
Snatch 8x5/1:00
Friday
Floor Press 3x(8+8)
Clean & Jerk 7x1 (M)
Press 3x3 (M)
Rack Carry 3x(1+1)
20-Oct-2019
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x1 (M)
2A Swing 10x10/1:00
Tuesday
Double Clean & Squat 3x(1,2,3)
Clean 3x3 (M)
Squat 3x3 (M)
Snatch 10x5/1:00
Wednesday
Clean & Press 3x(2,3,5)
Clean & Jerk 7x1 (M)
Bench Press 3x3 (M)
Pull-up 15x1
Thursday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x1 (M)
2A Swing 10x10/1:00
Friday
Double Clean & Squat 5x(1,2,3)
Clean 6x1 (H)
Front Squat 5,3,2 (L)
Snatch 4x10/1:00
27-Oct-2019
Hardstyle S&C
Monday
Test a 1RM
then
Total Tension Complex
Tuesday
Test a 1RM
then
Armour Building Complex
Wednesday
Test a 1RM
then
Moving Target Complex
Thursday
Test a 1RM
then
Bear Complex
Friday
Test a 1RM
then
Strength Aerobics Complex
03-Nov-2019
Hardstyle S&C
Monday
Floor Press 5x(5+5)
Clean & Jerk 10x1 (M)
Press 4x8 (M)
Suitcase Carry 3x(1+1)
Tuesday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x3 (L)
DS 2A Swing 10x5/1:00
Wednesday
Clean & Squat 5x(1,2,3)
Clean 5x2 (M)
Squat 4x8 (M)
Snatch 8x6/1:00
Thursday
Press 4x(6+6)
Clean & Jerk 7x1 (M)
Bench Press 3x10 (M)
Pull-up 15x1
Friday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x3 (H)
VHS 4x20
10-Nov-2019
Hardstyle S&C
Monday
Goblet Squat 6x5
Clean 6x1 (H)
Front Squat 4x10 (L)
Snatch 4x10/1:00
Tuesday
Floor Press 4x(6+6)
Clean & Jerk 7x1 (M)
Press 3x10 (M)
Rack Carry 3x(1+1)
Wednesday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x3 (L)
2B Swing 6x6
Thursday
Clean & Squat 3x(2,3,5)
Clean 2x5 (M)
Squat 3x8 (M)
Snatch 10x(4+4)/1:00
Friday
Press 5x(5+5)
Clean & Jerk 10x1 (M)
Bench Press 4x8 (M)
Pull-up 8x2
17-Nov-2019
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x3 (M)
2A Swing 10x10/1:00
Tuesday
Goblet Squat 4x6
Clean 3x3 (M)
Front Squat 3x10 (M)
Snatch 8x5/1:00
Wednesday
Floor Press 3x(8+8)
Clean & Jerk 12x1 (L)
Press 3x8 (M)
Double Rack Carry 3
Thursday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x3 (H)
VHS 4x20
Friday
Clean & Squat 6x(1,2,3)
Clean 6x1 (H)
Squat 4x10 (L)
Snatch 6x10/1:00
24-Nov-2019
Hardstyle S&C
Monday
Press 6x(5+5)
Clean & Jerk 3x1 (H)
Bench Press 4x10 (L)
Pull-up 5x3
Tuesday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x3 (L)
DS 2A Swing 10x5/1:00
Wednesday
Goblet Squat 5x5
Clean 5x2 (M)
Front Squat 4x8 (M)
Snatch 6x6/1:00
Thursday
Eat lots of turkey.
No class.
Friday
Lie on the couch digesting turkey.
No class.
01-Dec-2019
Hardstyle S&C
Monday
Floor Press 6x(5+5)
Clean & Jerk 3x1 (H)
Press 4x10 (L)
Overhead Carry 3x(1+1)
Tuesday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x3 (M)
1A Swing 10x10/1:00
Wednesday
Clean & Squat 2x(2,3,5)
Clean 5,3,2 (L)
Squat 2x10 (H)
Snatch 10x(3+3)/1:00
Thursday
Press 2x(10+10)
Clean & Jerk 10x1 (L)
Bench Press 2x10 (H)
Pull-up 10x1
Friday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x3 (M)
1A Swing 10x10/1:00
08-Dec-2019
Hardstyle S&C
Monday
Goblet Squat 3x8
Clean 2x5 (M)
Front Squat 3x8 (M)
Snatch 10x4/1:00
Tuesday
Floor Press 2x(10+10)
Clean & Jerk 10x1 (L)
Press 2x10 (H)
Farmer’s Carry 3
Wednesday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x3 (M)
2A Swing 10x10/1:00
Thursday
Clean & Squat 4x(1,2,3)
Clean 3x3 (M)
Squat 3x10 (M)
Snatch 10x5/1:00
Friday
Press 3x(8+8)
Clean & Jerk 12x1 (L)
Bench Press 3x8 (M)
Pull-up 12x1
15-Dec-2019
Hardstyle S&C
Monday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x3 (L)
2B Swing 6x6
Tuesday
Goblet Squat 2x10
Clean 5,3,2 (L)
Front Squat 2x10 (H)
Snatch 12x3/1:00
Wednesday
Floor Press 4x(4+4)
Clean & Jerk 7x1 (M)
Press 3x6 (M)
Rack Carry 3x(1+1)
Thursday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x2 (L)
DS 2A Swing 10x5/1:00
Friday
Double Front Squat 2x8
Clean 2x5 (M)
Squat 3x4 (M)
Snatch 10x(4+4)/1:00
22-Dec-2019
Hardstyle S&C
Monday
Double Press 4x4
Clean & Jerk 7x1 (M)
Bench Press 3x6 (M)
Pull-up 15x1
Tuesday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x2 (L)
2B Swing 6x6
Wednesday
No class.
Thursday
Goblet Squat 2x5
Clean 5,3,2 (L)
Front Squat 2x6 (H)
Snatch 12x3/1:00
Friday
Floor Press 3x(6+6)
Clean & Jerk 12x1 (L)
Press 3x4 (M)
Double Rack Carry 3
29-Dec-2019
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x2 (M)
1A Swing 10x10/1:00
Tuesday
No class.
Wednesday
No class
Thursday
Start your New Year’s Resolution
Double Front Squat 4x5
Clean 5x2 (M)
Squat 4x4 (M)
Snatch 8x6/1:00
Friday
Double Press 3x6
Clean & Jerk 12x1 (L)
Bench Press 3x4 (M)
Pull-up 12x1
05-Jan-2020
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x2 (M)
2A Swing 10x10/1:00
Tuesday
Goblet Squat 2x8
Clean 2x5 (M)
Front Squat 3x4 (M)
Snatch 10x4/1:00
Wednesday
Floor Press 2x(8+8)
Clean & Jerk 10x1 (L)
Press 2x6 (H)
Farmer’s Carry 3
Thursday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x2 (H)
VHS 4x20
Friday
Double Front Squat 3x6
Clean 3x3 (M)
Squat 3x6 (M)
Snatch 10x5/1:00
12-Jan-2020
Hardstyle S&C
Monday
Double Press 3x5
Clean & Jerk 10x1 (M)
Bench Press 4x4 (M)
Pull-up 8x2
Tuesday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x2 (M)
1A Swing 10x10/1:00
Wednesday
Goblet Squat 3x6
Clean 3x3 (M)
Front Squat 3x6 (M)
Snatch 8x5/1:00
Thursday
Floor Press 4x(5+5)
Clean & Jerk 3x1 (H)
Press 4x6 (L)
Overhead Carry 3x(1+1)
Friday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x2 (L)
2B Swing 6x6
19-Jan-2020
Hardstyle S&C
Monday
Double Front Squat 2x5
Clean 5,3,2 (L)
Squat 2x6 (H)
Snatch 10x(3+3)/1:00
Tuesday
Double Press 2x8
Clean & Jerk 10x1 (L)
Bench Press 2x6 (H)
Pull-up 10x1
Wednesday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x2 (H)
VHS 4x20
Thursday
Goblet Squat 5x5
Clean 6x1 (H)
Front Squat 4x6 (L)
Snatch 4x10/1:00
Friday
Floor Press 3x(5+5)
Clean & Jerk 10x1 (M)
Press 4x4 (M)
Suitcase Carry 3x(1+1)
26-Jan-2020
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x2 (M)
2A Swing 10x10/1:00
Tuesday
Double Front Squat 5x5
Clean 6x1 (H)
Squat 4x6 (L)
Snatch 6x10/1:00
Wednesday
Double Press 4x5
Clean & Jerk 3x1 (H)
Bench Press 4x6 (L)
Pull-up 5x3
Thursday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x2 (L)
DS 2A Swing 10x5/1:00
Friday
Goblet Squat 4x5
Clean 5x2 (M)
Front Squat 4x4 (M)
Snatch 6x6/1:00
02-Feb-2020
Hardstyle S&C
Monday
Floor Press 3x(5+5)
Clean & Jerk 10x1 (M)
Press 4x3 (M)
Suitcase Carry 3x(1+1)
Tuesday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x1 (L)
2B Swing 6x6
Wednesday
Heavy Swing 3x20
Clean 6x1 (H)
Squat 4x4 (L)
Snatch 6x10/1:00
Thursday
Double Push Press 2x8
Clean & Jerk 10x1 (L)
Bench Press 2x3 (H)
Pull-up 10x1
Friday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x1 (M)
2A Swing 10x10/1:00
09-Feb-2020
Hardstyle S&C
Monday
Tactical Lunge 3x(10+10)
Clean 5x2 (M)
Front Squat 4x3 (M)
Snatch 6x6/1:00
Tuesday
Floor Press 3x(6+6)
Clean & Jerk 12x1 (L)
Press 3x3 (M)
Double Rack Carry 3
Wednesday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x1 (M)
1A Swing 10x10/1:00
Thursday
Very Heavy Swing 1x25
Clean 5,3,2 (L)
Squat 2x3 (H)
Snatch 10x(3+3)/1:00
Friday
Double Push Press 4x4
Clean & Jerk 7x1 (M)
Bench Press 3x4 (M)
Pull-up 15x1
16-Feb-2020
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 7x1 (M)
1A Swing 10x10/1:00
Tuesday
Walking Lunge 3x(8+8)
Clean 3x3 (M)
Front Squat 3x4 (M)
Snatch 8x5/1:00
Wednesday
Floor Press 2x(8+8)
Clean & Jerk 10x1 (L)
Press 2x3 (H)
Farmer’s Carry 3
Thursday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x1 (H)
VHS 4x20
Friday
Heavy Swing 3x15
Clean 5x2 (M)
Squat 4x3 (M)
Snatch 8x6/1:00
23-Feb-2020
Hardstyle S&C
Monday
Double Push Press 3x5
Clean & Jerk 10x1 (M)
Bench Press 4x3 (M)
Pull-up 8x2
Tuesday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x1 (L)
DS 2A Swing 10x5/1:00
Wednesday
Walking Lunge 3x(10+10)
Clean 6x1 (H)
Front Squat 4x4 (L)
Snatch 4x10/1:00
Thursday
Floor Press 4x(5+5)
Clean & Jerk 3x1 (H)
Press 4x4 (L)
Overhead Carry 3x(1+1)
Friday
TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 12x1 (L)
DS 2A Swing 10x5/1:00
01-Mar-2020
Hardstyle S&C
Monday
Heavy Swing 2x15
Clean 2x5 (M)
Squat 3x3 (M)
Snatch 10x(4+4)/1:00
Tuesday
Double Push Press 3x6
Clean & Jerk 12x1 (L)
Bench Press 3x3 (M)
Pull-up 12x1
Wednesday
TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 3x1 (H)
VHS 4x20
Thursday
Walking Lunge 3x(6+6)
Clean 5,3,2 (L)
Front Squat 2x3 (H)
Snatch 12x3/1:00
Friday
Floor Press 4x(4+4)
Clean & Jerk 7x1 (M)
Press 3x4 (M)
Rack Carry 3x(1+1)
08-Mar-2020
Hardstyle S&C
Monday
TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 10x1 (M)
2A Swing 10x10/1:00
Tuesday
Heavy Swing 2x20
Clean 3x3 (M)
Squat 3x4 (M)
Snatch 10x5/1:00
Wednesday
Double Push Press 4x5
Clean & Jerk 3x1 (H)
Bench Press 4x4 (L)
Pull-up 5x3
Thursday
TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 10x1 (L)
2B Swing 6x6
Friday
Tactical Lunge 3x(8+8)
Clean 2x5 (M)
Front Squat 3x3 (M)
Snatch 10x4/1:00
15-Mar-2020
Hardstyle S&C
Monday
Test a 1RM
then
Total Tension Complex
Tuesday
Test a 1RM
then
Armour Building Complex
Wednesday
Test a 1RM
then
Moving Target Complex
Thursday
Test a 1RM
then
Bear Complex
Friday
Test a 1RM
then
Strength Aerobics Complex
22-Mar-2020
Hardstyle S&C
Monday
BB Press 3x5 (L)
KB Double Front Squat 5x2 (H)
KB Snatch 2x(5+5) (L)
KB Double Clean 2x5 (L)
KB Press 5x(5+5) (M)
Tuesday
BB Snatch 3x3 (L)
KB Double Clean 5x2 (H)
KB Press 2x(5+5) (L)
KB Double Front Squat 2x5 (L)
KB Snatch 5x(5+5) (M)
Wednesday
S&S / Q&D I / Q&D II
Thursday
BB Squat 3x5 (L)
KB Press 5x(2+2) (H)
KB Double Clean 2x5 (L)
KB Snatch 2x(5+5) (L)
KB Double Front Squat 5x5 (M)
Friday
BB Clean 3x3 (L)
KB Snatch 5x(2+2) (H)
KB Double Front Squat 2x5 (L)
KB Press 2x(5+5) (L)
KB Double Clean 5x5 (M)
29-Mar-2020
Hardstyle S&C
Monday
S&S / Q&D I / Q&D II
Tuesday
BB Press 3x5 (+5 lb from last time)
KB Double Front Squat 5x2 (H)
KB Snatch 2x(5+5) (L)
KB Double Clean 2x5 (L)
KB Press 5x(5+5) (M)
Wednesday
BB Snatch 3x3 (+5 lb from last time)
KB Double Clean 5x2 (H)
KB Press 2x(5+5) (L)
KB Double Front Squat 2x5 (L)
KB Snatch 5x(5+5) (M)
Thursday
S&S / Q&D I / Q&D II
Friday
BB Squat 3x5 (+5 lb from last time)
KB Press 5x(2+2) (H)
KB Double Clean 2x5 (L)
KB Snatch 2x(5+5) (L)
KB Double Front Squat 5x5 (M)
05-Apr-2020
Hardstyle S&C
Monday
BB Clean 3x3 (+5 lb from last time)
KB Snatch 5x(2+2) (H)
KB Double Front Squat 2x5 (L)
KB Press 2x(5+5) (L)
KB Double Clean 5x5 (M)
Tuesday
S&S / Q&D I / Q&D II
Wednesday
BB Press 3x5 (+5 lb from last time)
KB Double Front Squat 5x2 (H)
KB Snatch 2x(5+5) (L)
KB Double Clean 2x5 (L)
KB Press 5x(5+5) (M)
Thursday
BB Snatch 3x3 (+5 lb from last time)
KB Double Clean 5x2 (H)
KB Press 2x(5+5) (L)
KB Double Front Squat 2x5 (L)
KB Snatch 5x(5+5) (M)
Friday
S&S / Q&D I / Q&D II
12-Apr-2020
Hardstyle S&C
Monday
BB Squat 3x5 (+5 lb from last time)
KB Press 5x(2+2) (H)
KB Double Clean 2x5 (L)
KB Snatch 2x(5+5) (L)
KB Double Front Squat 5x5 (M)
Tuesday
BB Clean 3x3 (+5 lb from last time)
KB Snatch 5x(2+2) (H)
KB Double Front Squat 2x5 (L)
KB Press 2x(5+5) (L)
KB Double Clean 5x5 (M)
Wednesday
S&S / Q&D I / Q&D II
Thursday
BB Press 3x5 (+5 lb from last time)
KB Double Front Squat 5x2 (H)
KB Snatch 2x(5+5) (L)
KB Double Clean 2x5 (L)
KB Press 5x(5+5) (M)
Friday
BB Snatch 3x3 (+5 lb from last time)
KB Double Clean 5x2 (H)
KB Press 2x(5+5) (L)
KB Double Front Squat 2x5 (L)
KB Snatch 5x(5+5) (M)
19-Apr-2020
Hardstyle S&C
Monday
S&S / Q&D I / Q&D II
Tuesday
BB Squat 3x5 (+5 lb from last time)
KB Press 5x(2+2) (H)
KB Double Clean 2x5 (L)
KB Snatch 2x(5+5) (L)
KB Double Front Squat 5x5 (M)
Wednesday
BB Clean 3x3 (+5 lb from last time)
KB Snatch 5x(2+2) (H)
KB Double Front Squat 2x5 (L)
KB Press 2x(5+5) (L)
KB Double Clean 5x5 (M)
Thursday
S&S / Q&D I / Q&D II
Friday
BB Press 3x5 (+5 lb from last time)
KB Double Front Squat 5x2 (H)
KB Snatch 2x(5+5) (L)
KB Double Clean 2x5 (L)
KB Press 5x(5+5) (M)
26-Apr-2020
Hardstyle S&C
Monday
BB Snatch 3x3 (+5 lb from last time)
KB Double Clean 5x2 (H)
KB Press 2x(5+5) (L)
KB Double Front Squat 2x5 (L)
KB Snatch 5x(5+5) (M)
Tuesday
S&S / Q&D I / Q&D II
Wednesday
BB Squat 3x5 (+5 lb from last time)
KB Press 5x(2+2) (H)
KB Double Clean 2x5 (L)
KB Snatch 2x(5+5) (L)
KB Double Front Squat 5x5 (M)
Thursday
BB Clean 3x3 (+5 lb from last time)
KB Snatch 5x(2+2) (H)
KB Double Front Squat 2x5 (L)
KB Press 2x(5+5) (L)
KB Double Clean 5x5 (M)
Friday
S&S / Q&D I / Q&D II
03-May-2020
Hardstyle S&C
Monday
BB Press 3x5 (+5 lb from last time)
KB Double Front Squat 5x2 (H)
KB Snatch 2x(5+5) (L)
KB Double Clean 2x5 (L)
KB Press 5x(5+5) (M)
Tuesday
BB Snatch 3x3 (+5 lb from last time)
KB Double Clean 5x2 (H)
KB Press 2x(5+5) (L)
KB Double Front Squat 2x5 (L)
KB Snatch 5x(5+5) (M)
Wednesday
S&S / Q&D I / Q&D II
Thursday
BB Squat 3x5 (+5 lb from last time)
KB Press 5x(2+2) (H)
KB Double Clean 2x5 (L)
KB Snatch 2x(5+5) (L)
KB Double Front Squat 5x5 (M)
Friday
BB Clean 3x3 (+5 lb from last time)
KB Snatch 5x(2+2) (H)
KB Double Front Squat 2x5 (L)
KB Press 2x(5+5) (L)
KB Double Clean 5x5 (M)
10-May-2020
Hardstyle S&C
Monday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(5+5)/1:00
Tuesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Wednesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(3+3)/1:00
Thursday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Friday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(4+4)/1:00
## 17-May-2020 ## Hardstyle S&C
Monday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(5+5)/1:00
Tuesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Wednesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(3+3)/1:00
Thursday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Friday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(4+4)/1:00
24-May-2020
Hardstyle S&C
Monday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Tuesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(5+5)/1:00
Wednesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Thursday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(3+3)/1:00
Friday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
31-May-2020
Hardstyle S&C
Monday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(4+4)/1:00
Tuesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Wednesday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(5+5)/1:00
Thursday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
ABCx12
Friday
Deadlift 1x5 (H)
Deadlift 1x5 (-10%)
then
KB C&J 10x(6+6)/1:00