1. Back Squat sets of 3

2. 10 power snatch rest 1 min x3 at 135/95. After third set rest 90 sec then 2 sets of 10 with 155/105. 90 sec rests

3. 10-7-4-1
    Front Squat 245/160
    Bar Muscle ups

4. row 500 15 ring dips with 25 lbs rest 90 sec x5

1. Back Squat sets of 5

2. 12 power snatch rest 90 sec 10 power snatch rest 90 sec 8 power snatch rest 60 sec 6 power snatch rest
    60 sec 4 power snatch rest 60 sec 2 power snatch rest 60 sec 10 power snatch. 155/105

3. 4 rounds
    5 thrusters 205/125
    10 box overs 30/24
    15 toes to bar

4. 15 minutes on the minute dips. first 5 minutes do 10 reps, next 5 min do 7 reps, next 5 min do 4 reps. increase weight every 5 min

5. row 2k

1. Deadlift 3 sets of 10 with 90 sec rest between.

2. 20 power snatch rest 90 sec 10 power snatch rest 90 sec 10 power snatch. 135/95

3. 30 calorie row
    30 chest to bar
    30 push press 135/95
    30 box hops 30/24
    30 toes to bar
    30 wall ball 30/20
    30 burpees

4. 10-8-6-4-2
    muscle ups with 90 sec between sets

5. 21 power clean rest 20 sec 15 power clean rest 20 sec 9 power clean. 135/95

1. Bench Press sets of 5

2. 10 power clean 265/170. rest 2 min x3

3. 21-15-9
    power snatch 95/65
    hspu
    then row 1k
    10 power snatch 135/95
    10 hspu on 45s

4. sled push 20 yards rest 1 min x10

5. on the minute do 1 legless rope climb. Do not use your legs on the decent unless you need to.

1. Front Squats sets of 5

2. Bench Press 20 reps rest 90 sec, 15 reps rest 90 sec, 10 reps rest 1 min, 5 reps. 185/ 115

3. 9 muscle ups
    18 wall ball 30/20
    7 muscle ups
    14 wall ball
    5 muscle ups
    10 wall ball
    then finish with 30 power clean 205/135

4. 10 bar muscle ups rest 90 sec x3, after last set rest 90 sec then 7 bar muscle ups rest 90 sec x3
    girls do first 3 sets with 7 reps and last 3 sets with 5 reps

5. 1 minute static hold at each of the following stations. No rest between stations and breaking it into
    sets is ok.
    1. Plank hold on elbows
    2. ring dip
    3. chin over pull up bar
    4. wall sit
    5. barbell overhead 135/95
    6. hollow hold, for this you lay on your back with feet about 6 inches in the air and raise your
        shoulder blades off the ground. Keep you hands behind your head.

1. Push Press sets of 5

2. 20 sec of kb swings rest 10 sec x8. 80/55 lbs kb. after last set rest 2 min and then do 30 swings

3. 50 ohs 155/105
    50 chest to bar
    50 yards walking lunge. guys hold two 70 lbs kbs, girls use 55s
    50 ring dips

4. 7 hspu on 45s on the minute for 15 minutes

5. 30 burpee box overs 24/20 rest 2 min then 20 burpee box overs rest 90 sec then 10 bur box over

1. Bench press sets of 2

2. power clean 2 sets of 10, 2 sets of 6, 2 sets of 3, 2 sets of 2, then sets of 1. 90 sec between sets guys start at 225 and up by 20 lbs each change of reps. Girls start at 145 and up by tens each change. Singles go as heavy as you can.

3. 4 rounds
    3 rope climbs
    5 back squat 315/205
    15 chest to bar

4. 5 muscle ups 10 hand release push ups rest 90 sec x7

5. 50 double unders rest 30 sec x10

1. Front Squats sets of 2

2. Power Snatch 10 reps for 2 sets, 6 reps for 2 sets, 3 reps for 2 sets, then singles. Rest 90 sec between sets till the singles rest 1 min. guys start at 155 for 10s then 175 for 6s, 195 for 3s, and whatever you can for singles. Girls 105, 115, 120, and whatever you can for singles.

3. 20 clean to overhead 205/135
    row 1k
    30 hspu on 45s
    30 wall ball 30/20

4. 15 toes to bar on even minutes and 15 dips on odd minutes, guys use 25 lbs kb for dips. Do 10 minutes.

5. 30 power clean 135/95

1. Push Press sets of 2

2. 10-8-6-4-2 thrusters. 90 sec between sets. guys start at 155 and up by 20 each time. girls start at 95 and up by 10 each time.

3. 3 rounds
    10 ohs 185/115
    10 burpees
    10 toes to bar

4. On the minute 7 weighted pull ups x15 minutes

5. sled drive 20 yards rest 1 min x 10

1. Back Squat sets of 2

2. 1 arm kb snatch 10 reps left arm rest 1 min 10 reps right arm rest 1 min x4. 80/55

3. 3 rounds
    7 power clean 225/145
    7 muscle ups
    then 3 rounds
    10 dl 315/205
    10 box overs 30/24

4. 10 hspu on 45s
    10 ghd sit ups
    rest 1 min x6

5. row 500 rest 1 min x8

Dec 7

1. Deadlift sets of 1

2. 3rounds
    6 sqt snatch 155/105
    12 hspu on 45s
    then 3 rounds
    15 shoulder to overhead 135/95
    15 toes  to bar

3. 7 muscle ups rest 90 sec x5

4. row 100 calories rest 3 min then row 20 calories x5 with 1 min rest

Dec 6

1. Bench Press sets of 4

2. 3 rounds
    5 power snatch 185/115
    12 toes to bar
    then finish with 20 power snatch 115/75

3. 2 rope climbs 20 dips
    rest 90 sec x5

4.  3 rounds
     row 500m
    50 double unders

Dec 5

1. Front Squat sets of 4

2. 20 yard walking lunge rest 1 min x7. holding 70/55 lbs kbs

3. 75 chest to bar
    75 overhead squats 95/65
    100 double unders
    75 overhead squats 95/65
    75 chest to bar

4. 15 burpee with lateral hop over bar rest 1 min x4

5. L sit hanging from pull up bar, 30 sec rest 2 min x4

Dec 4

1. Push Press sets of 4

2. Double kb clean to overhead, for each rep you swing the kettlebells back between legs, they dont have to touch the ground. 7 reps on the minute for 6 minutes. 70/55 lbs

3. 21-15-9
    db swings 100/70 lbs
    box overs 30/24

4. 15 hspu on 45s 15 chest to bar
    rest 90 sec x5

5. row 1k rest 1 min x3

Dec 3

1. Back Squat sets of 4

2. Power Snatch 10-8-6-4-2. 1 min rest between sets. 165/105

3. Row 500m
    10 power clean 235/155
    30 wall ball 30/20
    10 power clean 235/155
    row 500m

4. 5 muscle ups 15 toes to bar rest 1 min x6

5. sled push 20 yards rest 1 min x10

Nov 30

1. Front Squat sets of 6

2. 3 rounds
    10 bench press 205/135
    15 wall ball 30/20
    30 double unders
    then finish with 50 chest to bar

3. Farmers walk 100 yards with 100/70 lbs in each hand then do 20 hand release push ups.
    Rest 2 min x5

4. 10 toes to bar then 10 burpees. repeat every 90 sec x10

Nov 29

1. Bench Press sets of 6

2. Hang power snatch 5 reps on the minute for 10 min. 165/105

3. 30 kb swings 70/55
    30 hspu on 45s
    30 box overs 30/24 inch
    30 hspu on 45s
    30 kb swings 70/55

4. 10 chest to bar on odd minutes
    10 weighted dips on even minutes
    do at least 14 minutes

5. row 200m rest 3 min x 5

Nov 28

1. Push Press sets of 6

2. Front Squat 5 reps rest 30 sec x6. 275/185

3. 2 rounds
    7 power clean 205/135
    12 toes to bar
    7 overhead squat 165/105
    after the 2 rounds row 1k then do another 2 rounds

4. 10 burpee box overs 30/24 inch, 10 muscle ups rest 3 min x3

5. sled drive 20 yards 60 sec rest x10

   

Nov 27

1. Snatch sets of 1

2. 20 squat clean. 205/135

3. 5 rounds
    3 rope climb
    3 shoulder to overhead 225/135. take the bar from the ground if you can.

4. 15 wall ball 30/20
    15 ghd sit ups
    rest 1 min x8

Nov 26

1. Back Squat sets of 6

2. 21 power clean 135/95. rest 1 min x3

3. 4 rounds
    5 power snatch 185/115
    5 muscle ups

4. 30 chest to bar. rest 90 sec x3

5. 7 dips on the minute for 20 min. Weighted as heavy as you can

6. 20 walking lunge with plate overhead then row 500m rest 1 min x5
   

Nov 23

1. Deadlift sets of 1

2. Power Snatch 10 reps rest 1 min x6. 135/95

3. 3 rounds
    30 front squat
    30 chest to bar

4. 7 weighted dips on the minute for 20 minutes

5. row 500 15 hspu rest 90 sec x5

Nov 21

1. Bench press sets of 1 then 5 sets of 7

2. 3 rounds
    7 thrusters 185/115
    21 toes to bar

3. 30 sit ups then hold plank for 1 min rest 2 min x5

4. Strict pull ups max set x3. rest as needed between sets

Nov 20

1. Squat Clean sets of 1, Push press sets of 1

2. 20 overhead squats rest 90 sec x2. 155/105

3. Row 1k
    10 power clean 225/145
    10 hspu on 45s and 25s for guys and 45s for girls
    10 power clean 205/135
    10 hspu on 45s for guys and 25s for girls
    10 power clean 185/115
    10 regular hspu

4. 5 muscle ups on the minute for ten minutes

5. 20 hand release push ups 10 box overs 30/24 rest 1 min x5

Nov 19

1. Back Squat sets of 1

2. 10-8-6-4-2 power cleans with 2 min rest between sets. 245/160

3. 3 rnds
    10 squat snatch 165/105
    15 wall ball 30/20 lbs

4. 10 hspu on 45s 10 toes to bar. Repeat cycle every 90sec for 5 cycles

5. sled drive 20 yards rest 1 min x10

Nov 17

1. 10 power snatch rest 90 sec x3. 155/105

2. 30 muscle ups

3. 30 chest to bar
    10 thrusters 135/95
    10 power clean 225/135
    10 thrusters 135/95
    30 chest to bar

4. row 300m 12 ring dips rest 1 min x7

Nov 16

1. Front Squat Heavy singles

2. 50 hspu on 45s
    row 1k
    30 squat snatch 155/105

3. 15 toes to bar on even minutes
    15 wall ball 30/20 on odd minutes
    for at least 10 minutes

4. 3 rope climb
    10 hand release push ups
    rest 1 min x7
   

Nov 14

1. Front Squat sets of 3

2. 10 overhead squats rest 90 sec x4 185/115

3. 10 muscle ups
    row 100m
    8 muscle ups
    row 200m
    6 muscle ups
    row 300m
    4 muscle ups
    row 400m
    2 muscle ups
    row 500m
    50 wall balls 30/20

4. 7 dips on the minute for 15 minutes. Weighted as heavy as you can.

5. sled drive 20 yards rest 1 min x10.

Nov 13

1. Push press sets of 3

2. Kb snatch 10 reps each arm every 2 min for 5 times. 70/55 lbs

3. 12-9-6
    clean to overhead 205/125
    box overs 30/24

4. 12 hand release push ups 6 muscle ups every 2 min x5

5. 10 hspu on 45s row 500m 10 hspu on 45s rest 2 min x4

Nov 12

1. Back Squat sets of 3

2. 20 dumbell thrusters rest 90 sec x3. 50/35 lbs dumbells

3. 7 rnds
    7 deadlift 315/205
    14 hand release push ups

4. 21 toes to bar every 2 min. So start the set of 21 on minute 2,4,6, etc. Do at least 6 sets.

Nov 9

1. Deadlift heavy singles

2. Bench press 10 reps rest 90 sec x 5. 205/135

3. 5-4-3-2-1
    squat snatch 155/105
    muscle ups
    then right into
    3 rnds
    15 wall ball 30/20 lbs
    15 chest to bar

4. row 500m 20 ghd sit ups rest 1 min x7

Nov 8

1. Front Squat sets of 5

2. 10 power clean rest 45 sec x3. 185/120

3. 50 overhead squats 95/65
    50 toes to bar
    50 front squats 95/65
    50 toes to bar
    50 overhead squats 95/65

4. 7 hspu on the minute on 45 lbs plates for at least 10 minutes

5. 100 double unders
    80 du
    60 du
    40 du
    20 du
    rest as little as possible between sets. Each set must be unbroken.

Nov 7

1. Bench Press sets of 5

2. 50 shoulder to overhead 165/110

3. 3 rnds
    20 wall ball 30/20 lbs
    50 ft walking lunge holding plate overhead 45/25
    20 dips
    carry plate back to where you started wall balls

4. 40 hand release push ups rest 90 sec x4

5. Row 2k

Nov 6

1. Push Press sets of 5

2. 3 front squat 300/200 lbs
    15 ring muscle ups
    3 front squat 300/200
    15 hspu (guys stack 2 big 45s and a 25 on each side, girls use 2 big 45s each side)
    3 front squat 300/200
    15 bar muscle ups
    3 front squat 300/200

3. 3 rounds
    12 ohs 155/105
    12 chest to bar

4. on the minute weighted ring dips. 7 each minute for 15 minutes.

5. row 200 meters then 10 push ups. Do this cycle at the top of every 2 minutes for 10 cycles.

Nov 5

1. Back Squat sets of 5

2. Power Snatch 18 reps rest 2 min x3. 135/95

3. row 500m
    10 power clean 225/155
    10 toes to bar
    10 box overs 30/24 inch (its ok to land on box)
    row 500m
    10 box overs
    10 toes to bar
    10 power clean
    row 500

4. 10 burpees then 5 muscle ups. Repeat this cycle every 2 min for 7 sets.

5. Prowler push 20 yards rest 1 min x10.

Nov 2

1. 5 dumbell power clean 100s/70s 90 sec rest x5

2. 4 rnds
    5 squat clean 225/145
    3 rope climb

3. 10 burpees 10 dips(weighted if possible) every 2 min for 7 cycles

4. row 500m 16 lunges holding plate overhead 45/25 rest 1 min x5

Nov 1

1. Bench Press 3 sets of 2

2. 10-8-6-4-2. Hang Power Snatch 165/110. rest 1 min between sets

3. 3 rnds
    20 push press 135/95
    20 toes to bar
    2 rnds
    10 kb snatch each arm 70/55
    10 muscle ups

4. 10ghd sit ups 10 hspu on 45s every 2 min for 7 cycles

5. prowler push 20 yards rest 1 min x10

October 31

1. Front Squat 3 sets of 2. FYI, the sets always say 3 and that's just because you should be doing at least 3 heavy sets, you can always do more and the weights don't have to stay the same each set. So if you are feeling good and wanna keep moving the weight up and you do a bunch of heavy sets, that's great.

2. 3 rnds
    10 db thrusters 50/35
    10 chest to bar
   rest 2 min
    3 rnds
    8 db thrusters
    8 chest to bar
   rest 2 min
    3 rnds of 6's
   rest 2 min
    3 rnds of 4's
   rest 2 min
    3 rnds of 2's

3. 100 double unders then 10 burpee box hops 24/20
    rest 90 sec
    80 and 8
    rest 90 sec
    60 and 6
    rest 90 sec
    40 and 4
    rest 90 sec
    20 and 2

October 30

1. Push Press 3 sets of 2

2. Front Squat 2 reps on the minute for 10 minutes. 315/205

3. 30 ohs 135/95
    row 1k
    30 hspu on 45s

4. 10 muscle ups rest 2 min x3

October 29

1. Jerk heavy singles

2. Back squat 3 sets of 2

3. 1 power snatch 1 sqt snatch 1 hang sqt snatch. Do this sequence every 30 sec for 5 min. 155/105

4. 3 rnds
    7 clean to overhead 205/135
    7 muscle ups

5. 10 push ups 10 toes to bar on the minute for 10 minutes

6. 1k row rest 1 min x3

October 25

1. Bench Press 3 sets of 4

2. 10 lunge steps on the minute for at least ten minutes holding 50s/35s.

3. 21-15-9
    db ground to overhead 50/35
    burpee pull ups

4. 50 sit ups with feet anchored, rest 1 min x5

October 24

1. Snatch heavy singles

2. Front Squat 3 sets of 4

3. 15 power snatch rest 30 sec x2

4. 40 front squat 105/85
    40 chest to bar
    40 front squat 95/75
    40 ring dips
    40 front squat 85/65
    40 toes to bar

5. run 800 rest 1 min x3

October 23

1. Sqt clean heavy singles

2. Push press 3 sets of 4

3. double kb clean to overhead 70/45. 10 reps rest 90sec x4

4. 3 rounds
    10 squat snatch 135/95
    run 20 meters down and back 2 times
    10 chest to bar
    run 20 meters down and back 2 times

5. 12 hspu rest 2 min x4. Guys use 2 45 lbs plates stacked on each side. Girls use a 45 and 25.

6. 20 yard sled drive rest 60 sec x10.

October 22

1. Back Squat 3 sets of 4

2. 15 power clean rest 3 min 15 power clean 225/155

3. 30-20-10
   kb swings 80/55
   hops 30/24 inch. stand on box before jumping down

4. 15 muscle ups rest 90 sec 10 muscle ups rest 45 sec 5 muscle ups

5. row 400 meters rest 5 min x3. max effort each time.

October 19

1. Deadlift 3 sets of 6

2. Thruster 10 reps 185/115 rest 90 sec x3

3. 3 rounds
    21 ohs 135/95
    21 toes to bar
    after the 3 rounds do 50 burpees with 6 inch touch

4. 50 sit ups as quick as you can with a 50/30 lbs db or kb held to your chest.

October 18

1. Front Squat 3 sets of 6

2. On the minute power cleans for 15 min. minutes 1-5 do 3 cleans 225/155. minutes 6-10 do 2 cleans 255/165. minutes 11-15 do 1 power clean 275/185.

3. 4 rnds
    20 wall ball 12ft
    20 yard farmer carry. Use whatever heavy implements you want
    20 chest to bar
    20 yard farmer carry

4. Weighted ring dips 8 reps on the minute for 15 minutes. Weight is up to you

5. 15 rope climbs for time

October 17

1. Bench Press 3 sets of 6

2. Power Snatch 15-12-9-6-3 rest 90 sec between sets. 155/105

3. Row 500 m
    60 kb swings 80/55
    30 muscle ups
    Row 500 m

4. 100 hand release push ups

5. row 1k rest 90 sec row 250m five times with 90 sec rests. So you row 1k once and then 250x5

october16

1. Push press 3 sets of 6 2. 5 front squats on the minute with ascending weight. Guys start at 225 and up by 10 each minute. Goal is to do ten minutes. Girls start at 135 and up by tens till 185 then up by 5s. Goal is ten minutes. 3. 21-15-9 Shoulder to overhead 185/115 Box overs 30/24 4. 50 double under rest 20 sec x10.

october 15

1. Snatch heavy singles

2. Back squat 3 sets of 6

3. 10 power snatch 135/95 rest 30 sec x4

4. 3 rounds
    8 power clean 245/160
    8 hspu on 2 thick 45 lbs plates per side

5. 20 yard sled push rest 1 min x10

October 12

1. Jerk heavy singles 2. Bench heavy singles 3. for time 30 power clean 135/95 30 hspu on 45s 30 pistols 30 cal row 30 burpee with lat hop over bar 30 ghd sit ups 7 rope climbs 4. 30 muscle ups

October 11

1. 10 shoulder to overhead 225/155 rest 2 min x3. 2. 6 walking lunge steps on the minute for ten minutes. Hold heavy kbs at your side 3. 3 ends 20 wall ball 40/30 60 double under 4. 5 strict pull ups on the minute for 15 minutes. Weighted as heavy as you can. 5. Row 1k rest 90 sec x3

October 10

1. Max Front Squat

2. 5 dl on the minute for 10 minutes. 365/235

3. 21-15-9
    Bench Press 185/115
    chest to bar

4. 1 minute plank hold with 45/25 lbs plate on your back rest 1 min x5

5. Max vertical leap, reset and do 3 times. rest 30 sec and repeat 10 times

October 9

1. Max Snatch

2. 6 kb thrusters 70/45s on the minute for 10 minutes

3. 7 rounds
    5 squat snatch 135
    10 toes to bar

4. 15 burpee box overs rest 90 sec x3 24/20 inch

5. row 500m rest 1 min x6

October 8

1. Max squat clean

2. 5 power snatch 155/105 rest 30 sec x6. After 6th set switch to 165/110 and do 6 more sets of 5 with 30 second rest.

3. 5 rounds
    5 muscle ups
    5 front squat 225/155

4. Handstand walk as far as you can for 5 sets

5. Prowler drive 20 yards rest 1 min x10

October 5

1. Snatch 90-95% 5 sets of 1

2. Deadlift 3 sets of 3

3. for time
    10 shld to overhead 225/155
    20 burpee with touch 24/18 inch above max reach
    30 calorie row damper on 10
    40 overhead squat 135/95

4. 10 Toes to bar on the minute for at least 15 minutes

5. 5 weighted dips on the minute for 15 minutes.

October 4

1. Bench Press 3 sets of 3

2. Back Squat 5 reps on the minute for 10 minutes. 315/205

3. 3 rnds
    30 chest to bar
    15 box overs 30/24 inch

4. 1 minute of double unders, rest 1 minute. x5

5. Hold a plank with your hands as far above your head as possible for 20 seconds, rest 1 minute x5. For these planks your hands and feet are on the ground, not your elbows.

October 3

1. Front Squat 3 sets of 5

2. 8 sets of 20 sec on and 10 sec off. KB swings 80/55 lbs

3. 3 rnds
    10 DL 315/205
    15 HSPU on 45 lbs plates
    then after the 3 rounds row 1000m

4. 3x10 tuck jumps. 1 min rest
    3x12. 1 foot on a box, the other on the ground jump up as high as you can. Rebound as soon as you hit the ground. 1 min rest. Do 3 sets on one leg and then 3 on the next.

5. run 800m rest 1 min x2

October 2

1. Push Press 3 sets of 3

2. 3 power snatch 185/120. On the minute for 15 minutes

3. 21-15-9
    Thrusters 135/95
    Toes to bar

4. 3 muscle ups with weight vest 20/10 lbs. On the minute for 15 minutes

5. Prowler push 20 yards, rest 1 min x10.

October 1

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 3

3. Power Clean 3 sets of 10. Rest 90 sec between. 225/155

4. 3 rnds
    7 sqt clean to thruster 205/135
    20 yard backwards sled drag. Make it as heavy as you can handle
    7 rope muscle ups. For the rope muscle up you hold onto two ropes that are about shoulder width.
    20 yard backwards sled drag
    (if you cant do rope muscle ups than do x2 rope pull ups)

5. 10 wall ball 40/30 lbs and 10 toes to bar. Do this cycle at the top of every two minutes for 5 sets.

6. Row 30 cal. Rest 1 min x5

September 28

1. Deadlift 3 sets of 5

2. 4 rnds
    14 tire flips (use the heaviest tire you have access to that you can handle)
    7 bar muscle ups

3. 10 tuck jumps. 1 min rest x3
    10 broad jumps. 1 min rest x3. Land the jump then reset and do the next.

4. Strict pull ups, 5 sets of 5. Weighted as heavy as you can go.

5. Dumbell Lateral Raise 3x10
    Dumbell Strict Press 3x10
    Dumbell Shrug 3x10

September 27

1. Bench Press 3 sets of 5

2. 10 sqt snatch. 155/105. rest 2 min x3

3. yoke walk 100 ft. make it as heavy as you can handle. rest 2 min x5

4. for time
    75 wall ball 30/20 lbs
    25 db power clean 70/45 lbs
    25 hspu on 45 lbs plates
    25 burpee with lateral jump over pvc or hurdle 24/20 inches high

5. 20 dips with weight vest 20/10 lbs. rest 2 min x3

6. row 1000m. rest 2 min, run 1000m

September 26

1. Snatch 90-95% 5 sets of 1

2. Front squat 3 sets of 5

3. clean to overhead 7 reps rest 90 sec x3. 205/135 lbs

4. 5 rnds
    5 muscle ups
    5 back squat 275/185
    10 ghd sit ups
    30 double unders

5. 10 tuck jumps. jump as high as possible and tuck knees to chest, as soon as you contact the ground explode back up. rest 1 min rest.
     12 one leg step up jumps. stand with a box to one side of you, put one leg on the box and jump up as high as you can, swing your arms and drive through the leg on the box. As soon as you come back down spring into the next jump. Do 3 sets on each leg with 90 sec rest.

6. Sprint 20 yards, 4 point touch past the cone and sprint back 20 yards. Rest 30 sec x10. Start the sprint on an audible cue. Don't watch the clock.

September 25

1. Push press 3 sets of 5

2. Thruster 20 reps 135/95 rest 90 sec x2

3. 21-15-9
    kb swings 70/55
    chest to bar
    rest 3 min
    21-15-9
    kb swings 70/55
    toes to bar

4. L sit on plates keeping feet off the ground. 3 sets for max time. rest 3 min between

September 24

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 5

3. 1 set of max reps power snatch 135/95. Do 2 max sets if first set is 15 or under

4. 5 rounds for time
    10 power clean 185/125
    run 100 meters

5. 30 hand release push ups rest 90 sec, x4

6. Prowler push 20 yards rest 1 min x10

September 21

1. Hang Power Snatch 10 reps, rest 90 sec x3 155/105

2. 3 rnds
    5 front squat 275/185 (bar taken from the ground)
    2 legless rope climbs 15 ft. You can use legs on the decent.
    then after the 3 rounds right into
    100 kb swings 55/35
    100 double unders

3. 30 ring dips rest 3 min x3

4. Sprint 20 yards, touch both hands and both feet past the 20 yard marker, then sprint back. Rest 30 sec x 10.

September 20

1. Snatch 90-95% 5 sets of 1

2. Bench press 3 sets of 2

3. 10-8-6-4-2
    Front Squat 245/165. Rest 2 min between sets

4. 3 rnds
    8 muscle ups
    20 yard walking lunge with bar on your back 135/95
    then right into
    3 rnds
    12 hspu on thick 45 lbs plates
    20 yard farmer walk. Guys hold two 100 lbs objects. Girls use 70s

5. Attempt 3 max vertical leaps within 30 sec. Rest 1 min and repeat 5 times

6. Row 300m rest 1 min x4

September 19

1. Front Squat 3 sets of 2

2. 2 arm db ground to overhead 8 reps with as heavy as you can go, rest 90 sec x 5

3. 10-8-6-4-2
    deadlift 365/235
    jump over box (its ok to land on box and then over) 30/24 inches

4. 50-40-30-20-10
    regular push ups. each set must be unbroken for guys and 2 sets or under for girls. rest as little as possible while still able to meet that standard.

5. max L sit hold while hanging on pull up bar, rest 90 sec x3

September 18

1. Push Press 3 sets of 2

2. power snatch 15 reps 2 min rest x3

3. for time
    row 1000m
    50 toes to bar
    30 ohs 185/120

4. 30 burpees rest 90 sec x2

5. prowler push 20 yards 30 sec rest x8

September 17

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 2

3. Do 1 power clean, then 1 front squat, then 1 shoulder to overhead. Do this sequence 5 times and that makes one set. rest 90 sec and do 4 sets. Each movement is separate, so stand up the power clean before you squat it, and stand up after the front squat before you redip for the shoulder to overhead. 225/155 lbs

4. 3 rnds for time
    7 Squat Snatch 155/105
    14 ring dips
    then after the 3 rounds right into 70 chest to bar

5. Sprint 100m rest 1 minute x8

September 15

1. 10 muscle ups rest 90 seconds x3

2. Bench press 5 max sets rest 90 sec between sets. 205/135

3. Distance run. At least 20 min. If you're feeling good then keep going as long as you want.

September 14

1. Power Snatch 10 reps 155/105 rest 90 sec x3

2. 3 rnds for time
    100 ft throw a sand bag over your head. Do this like a kb swing releasing the bag overhead.        Guys use the medium bag. Girls use the small one.
    20 hspu on thick 45 lbs plates. Put plates against the wall and hands must be in center of plates. Kipping is easier if you put your hand on the center part farthest from the wall.

3. 5 rnds for time
    2 rope climbs 15 ft
    4 dl 385/250

4.  50 regular push ups for time, rest 90 sec, 25 hand release push ups for time, rest 90 sec, 25 clapping push ups for time.

5. Prowler push 20 yards(60 feet) rest 90 sec x8. Make the sled heavy.

September 13

1. Front Squat 3 sets of 4

2. 4 rnds
    10 one arm db swings each arm 45/35. Get your arm straight with db overhead.
    15 toes to bar
    50 double unders

3. 10 box hops 30/24 inch then immediately into a plank hold for 1 minute with 45/25 lbs plate on your back, after the minute go right back into the hops and the plank again. Do 3 sets.

4. 50 strict press for time 75/55 lbs

September 12

1. Snatch 90-95% 5 sets of 1

2. Bench press 3 sets of 4

3. Lunges with bar on back (take bar from the rack and step forward till knee hits and then bring leg back, then do next leg, that's 2 reps) Do 3 sets of 10 with whatever weight you can handle.

4. 2 rnds
    20 wall ball 30/20 lbs
    20 ghd sit ups
    then row 1000m one time
    right into 2 rnds
    10 muscle ups
    10 ohs 165/110 lbs

5. Stand on top of a box 24/20 inch. Drop off the box and explode vertically as high as possible as soon as you hit the ground. Then step back on the box and repeat for 5 reps, then do 5 reverse hyperextensions with whatever weight is good for you. Dont go to heavy and get out of control swinging the weight. This is a supplemental movement not a max effort movement. Rest as needed and do 7 sets of the 2 movements.

6. row 300m all out rest 3 min x3. after the last one rest 3 min and go to 200m all out rest 2 min x3. after last one rest 2 min and go to 100m all out rest 1 min x3.

September 11

1. Sqt cln 90-95% 5 sets of 1

2. Push press 3 sets of 4

3. 10 cln to overhead 185/120 rest 2 min x3

4. for time
    run 800m
   30 kb swings 100/70 lbs
   30 ring dips

5. Short hill sprint(10-15 second range) rest 1 min x10

September 10

1. Back squat 3 sets of 4

2. 3 rnds
    7 dl 345/225
    7 burpee with lateral jump over bar
    rest 5 min
    3 rnds
    12 front squat 165/110
    12 chest to bar
    rest 5 min
    3 rnds
    7 hang power snatch 135/95
    7 jump over box (its ok to land on box and then over) 30/24

3. 2 arm 10 db curls then right into 10 db strict press 45/25s then plank on left side for 1 min. No rest, do the db sequence again and then plank on right side. No rest, db sequence again then regular plank for 2 min.

September 8

1. 3 rnds for time
    8 power snatch 135/95
    8 hops 30/24 inch
    rest 10 min
    row 2k
    run 2 mile

September 7

1. DL 3 sets of 6

2. 100 regular push ups
    90 double unders
    80 air squat and jump to touch object 6 inches above reach
    70 toes to bar
    60 walking lunge steps
    50 chest to bar
    40 dumbell deadlifts 45s/25s
    30 burpees
    20 pistols
    10 shoulder to overhead 205/135


   

September 6

1. 5 min find 1 rep max push press

2. 3 sets of 6 front squat

3. 10 burpee box hops 24/20
    10 muscle ups
    rest 3 min
    x3

4. 3 rnds
    30 double unders
    10 ohs 135/95
    then right into
    3 rnds
    10 hspu on thin 45s with abmat in middle
    50 foot powler push (make it heavy depending what surface) Guys use three 45 lbs plates and one 15 lb plate on each post. I did that on asphalt outside spc and it was perfect weight, 380 lbs. Two 45s on each post should be good weight for girls. Of course, scale as needed.

5. Sprint 50 yards rest 30 sec x10. Start each sprint with a timer or anything that will make a noise when its time to go. Do not watch the clock run down, this is a drill for reaction speed, so get set and accelerate when the noise goes off.

September 5

1. split jerk 5 sets of 1 at a weight where you can keep form good.

2. bench press 3 sets of 6

3. 21 kb swings 70/55 lbs
    21 dips
    rest 60 sec
    15 swings 80/ 55 lbs
    15 dips
    rest 60 sec
    9 swings 100/70 lbs
    9 dips

4. 4 rnds for time
    10 db thrusters 70/45s
     run 200 meters

5. row 500m rest 90 sec, row 400m rest 90 sec, row 300m rest 90 sec, row 200m rest 90 sec, row 100m 

September 4

1. Snatch 90-95% 5 sets of 1

2. Back Squat 3 sets of 6

3. 5-4-3-2-1 for time
    power snatch 185/120 can be a sqt snatch if needed
    wall climbs
    power clean 235/155
    muscle ups

4. 50-40-30-20-10
    sit ups (feet anchored under dbs) put a cone behind your head and one just past the dbs. You must touch both cones to be a good rep.
    double unders

5. 20 yard shuttle sprints. 2 cones 20 yards apart, sprint and touch for a total of 5 touches. Rest 1 min x10.

September 1 or 2

Swim about 800 meters, run 5 miles.
If you can kayak somewhere then throw that in after the swim before the run. Whatever distance you want.

August 31

1. Deadlift Ladder. Up ten lbs every minute. Guys start at 405, girls 225. Next cycle of 1s will be mostly explosive lifts since this one was all slow lifts.

2. Games Chipper
    10 ohs 155/105
    10 jumps over box(you can land on top) 24/20
    10 axle thrusters 135/95
    10 power clean 205/125
    10 toes to bar
    10 burpee muscle up
    10 toes to bar
    10 power clean
    10 axle thrusters
    10 jumps
    10 ohs
 
3. 15 clapping push ups
    50 double unders
    rest 60 sec x4

4. 200m row rest 60 sec x8

August 30

1. Front sqt ladder. Guys start at 245 and up by ten every minute. Girls start at 135 and up by ten every minute until 205 bar, then up by 5s.

2. 15 wall ball 40/30 scale as needed
    15 ring dips
     rest 90 seconds x3

3. Wearing a weight vest 20/10 lbs. Do a standing vertical leap, reset and repeat for a total of 3 jumps, rest 30 seconds x10. Each jump is all out as high as you can get.

4. 5 rounds
    1 rope climb on 20+ foot rope/ 2 climbs on a 15 foot rope.
    20 yard sled drive. Make it heavy.
   
5. 50m Sprints while dragging a sled. Sled should slow you down but should still be able to move quickly so make sled as heavy as you need depending on the surface your on. Rest 60 sec x10

August 29

1. Bench Press Ladder. 1 rep every minute. Can be multiple attempts in a minute. Guys start at 205 up by tens. Girls start at 105 and up by tens till 145 then up by 5s. Go up by 5s from the start if you think your max is under 145.

2. 4 rnds
    25 db thrusters 35s/25s
    25 chest to bar

3. Hold a push up position for 1 minute rest 30 sec, Hold the bottom of push up position for a minute with chest just off the ground rest 30 sec, Hold plank position on elbows for a minute.

August 28

1. Strict Press Ladder. Guys start at 135 and up by 5s. Girls start at 85 and up by 5s.

2. Hang Power Clean 10 reps rest 90 seconds x3 225/155. Scale as needed.

3. 21-15-9
    DL 225/155
    HSPU
    Regional Standards

4. Hop over box then spring over the next for ten boxes. 7 sets. rest as needed.

5. 20 Yard Shuttle Sprints. Set up 2 cones 20 yards apart. Start at one sprint and touch the other then back to the first. Each touch counts as 1. Do 5 touches. Accelerate and change directions as quick as possible. Rest 60 seconds x10

August 27

1. Back Squat Ladder. Do one rep every minute, you can do multiple attempts in a minute. Guys start at 315 and up by 10s. Girls start at 155 and up by tens until 205 then go up by 5s. If the starting weight is to close to your max than just start with a lighter weight.

2. 10-8-6-4-2 Power snatch 165/110. Rest 90 seconds between sets.

3. 3 Rnds for time
    8 front squat 225/155
    8 muscle ups
    then immediately into 30 burpees jump over a box. 24/20 inch

4. 10 Squat jumps for max height 90 sec rest x5. For a squat jump you go into a squat and explode out of it getting as vertical as you can. As soon as you land you immediately drop into the next squat.

5. 2 rnds for time
    run 400 m
    row 500 m

August 25

Swim about 500m then run about 4 miles

August 24

1. DL 3 sets of 3
    Bench 3 sets of 3

2. 21-15-9
    Walking lunge steps holding dumbells 55/35s
     HSPU on 45 lbs plates

3. Dumbell Grace. 30 Clean to Overhead 70/45 lbs dumbells

4. Prowler push 50 feet rest 90 seconds x8. Very heavy.

August 23

1. Front Squat 3 sets of 3

2. Guys 3 sets of 10 Bar MU 90 sec rests. Girls 3 sets of 8 with 90 seconds rests.

3. For time
    70 kb swings 55/35 lbs
    50 C2B
    70 Hand release push ups
    50 Toes to Bar
    70 Goblet squats 70/55 lbs. For the goblet squat hold a kb to your chest/neck area and do squats.

4. 2 minutes of flutter kicks. Try to do one set. Stop the watch if you have to rest and start it when you begin again.

August 22

1. Split or push jerk sets of 1 starting light and work up as heavy as you can go while keeping good form.

2. Overhead squat 185/115 lbs 15 reps rest 2 min x3. Bar can be taken from a rack or snatched.

3. 21 dips, 15 dips, 9 dips. The goal is to do each set unbroken with as little rest between sets as you think possible. If you cant do the reps unbroken then the goal is to break it up as few times as possible.

4. For time
    5 rnds
    5 DL 315/205
    30 double unders
    5 Bench press 185/110
    30 double unders

5. Drag a heavy sled going backwards 100 feet, rest 2 minutes x6

6. Hold a plank position on your elbows for 1 minute with weight on your back. As much weight as you think you can handle for a minute straight. 
   

August 21

1. Squat Clean 5 sets of 1. 90-95% of max.

2. Push press 3 sets of 3

3. 10 db clean to overhead 70/45 lbs dbs. Rest 90 seconds x3

4. For time
    9 muscle ups
    9 kb snatch left arm 80/55 lbs
    9 kb snatch right arm
   run 200m
    7 muscle ups
    7 kb snatch left arm
    7 kb snatch right arm
   run 200m
    5 muscle ups
    5 kb snatch left arm
    5 kb snatch right arm
   run 200m
    After last run, rest 10 minutes and then row 1000m

5. Pull a sled behind you for 100 feet. Make the sled as heavy as possible while still able to do the 100 feet without stopping. 6 sets rest as needed. 
   

August 20

1. Back Squat 3 sets of 3

2. 15 kb swings 100/70 lbs 90 seconds rest x5

3. Line up 5 boxes 30/24 inch. Jump over the first box and spring into a jump over the next box until you have gone over all of them. Rest as needed and go through the boxes 10 times.

4. 3 rnds
    7 sqt cln 205/125
    7 wall climb
     then right into
     3 rnds
     21 wall balls 30/20 lbs
     21 ghd sit ups

5. 100m sprint every 1:30. So you start the clock on the first one and then run again at 1:30, 3:00, etc. Do this for 8 intervals.

6. 30 man makers. I'll demonstrate tomorrow.

August 18 or 19

Swim 500m then bike 30 min then run about 4 miles

August 17

1. DL 3 sets of 5
    Bench Press 3 sets of 5

2. 5 rnds
    5 thrusters 165/110
    5 jumps over a box 30/24 inch. Feet can touch top of the box
    Rest 5 min
    50 chest to bar

3. 20 burpees as fast as possible rest 90 seconds x3

4. Hold a L pull up position on a bar for 90 seconds. Take as many sets as needed.

August 16

1. Front Squat 3 sets of 5

2. 5 Power Cleans on the minute every minute with the axle bar. Weights for guys goes 135 145 155 165 175 185 195 205 215 225 etc. Once you get over 200 lbs go to 3 reps every minute. Girls weights go 95 105 115 125 135 140 145 150 155 160 etc. Once you get to 150 lbs go to 3 reps.

3. 1-2-3-4-5-6-7-8-9-10-11-12
    HSPU ladder
    numbers 1-4 are done on parallettes. One abmat for guys 2 abmats for girls. These can be kipped.
    numbers 5-8 are done on thick 45 lbs plates and can also be kipped.
    numbers 9-12 are regular hspu. Try to do these strict. If you need to kip thats ok.
    The goal is to complete each set unbroken.

4. For time
    10 muscle ups
    row 500m
    8 mu
    row 400m
    6 mu
    row 300m
    4 mu
    row 200m
    2 mu
    row 100m

5. Stair sprints. 8 sets rest as needed. 

August 15

1. Squat Snatch. Work up to a weight that is heavy for 1 rep, but is a weight you feel confident in lifting each attempt and do 5 sets of 1.

2. Front Squat 10 reps 225/155. Scale as needed. Rest 90 seconds x4. Weight should feel heavy but should be a weight you can do each set unbroken.

3. Shoulder Press with dumbells sets of 10 and dumbell flys sets of 10. Do one set of shoulder press then one set of flys. Do this 3 times. Rest as needed. Weights are whatever you can handle for the movements. I'll be at the gym to show dumbell flys and you can see them on youtube of course.

4. 6 rounds for time
    Throw an object 100 feet. For the throw hold the object in front of you, swing it through your legs the way you would a kettlebell swing and throw it backwards over your head as far as possible. You can use a keg, db, stone, heavy wall ball, etc. Whatever you use make it heavy enough that its challenging. Probably best to do this on grass.
     2 rope climbs at Cadre. 1 climb at my house. I'll be at the gym around 10 and then going home for this so anyone is welcome over to do the workout.

5. Sprints while dragging a sled behind. 8 sets rest as needed. You want each sprint to be an all out effort about 20 seconds long. Make the sled heavy. I'll be doing these up the backyard hill so welcome to join again :)

6. Hang on the rope with your legs out in an L position, do a pull up on the rope and hold yourself there in that L position for 1 minute. When you drop, stop the clock and start it again when you're ready to go. And if you can hold it for a minute then don't stop the clock and good for you.

August 14

1.  Push Press 3 sets of 5

2. 50 DL for time 225/155. Steel plates if available.

3. 2 rounds
    50 toes to bar
    50 ohs 95/65
    50 double unders

4. 1 minute side plank 30 sec rest 1 min side plank other side 30 sec rest 2 min regular plank 30 sec rest 1 min plank on your back hands under butt holding feet about 6 inches off the ground. If you can't do the planks straight through than stop the watch when you drop and start it again when you're back up.

August 13

1. Back Squat 3 sets of 5

2. 1 min max reps power snatch, full recovery rest then 1 min max reps sqt snatch 135/95

3. 3 rnds
    run 400
    21 kettlebell swings 55/35
    12 chest to bar

4. 75 push ups for time with hands holding dumbells. Chest to deck

5. Prowler push 50 feet with HEAVY weight. 90 seconds rest x6

August 11 or 12

Swim 20-30 minutes followed by 30-40 minute run.

August 10

1. Bench press 3 sets of 2

2. Box step ups. Holding a bar on your back 95/65 lbs step onto a box 24/20 inch and drive opposite knee up towards your chest, step down and then step up with the opposite foot. Do ten total step ups for one set. Do five sets. Rest as needed.

3. For time
   3 rounds
   10 hang power clean with axle bar 155/105
   10 hspu on thick 45 plates. No abmat between the plates
   then right into 3 rounds
   10 wall balls 40/30 lbs. Attempt to throw to ten foot but if ball only reaches 8 or 9 foot thats ok.
   10 lateral hops. Jump onto the box laterally then jump down on the other side. That makes one rep.

4. 5 rounds for time
    10 ghd sit ups
    10 clapping push ups

5. 100 meter partner band sprints. I'll be at the gym to explain.

August 9

1. Front Squat 3 sets of 2

2. Holding 2 kettlebells do max hang squat cleans as possible in 1 minute. Rest 3 minutes x3 70/45 lbs.
    For the kb clean, the bells start between the legs swing upward and caught in rack position while in a sqt        
    then stood up and bells return to starting position.

3. For time
    100 double unders
    80 shoulder to overhead 95/65 lbs
    60 hops 24/20 inch
    40 ring dips
    20 dumbell power cleans 70/45 lbs dumbells. The dumbells must touch the ground on each rep.

4. Drive Prowler 100 feet. Four 45 lbs plates for guys and two 45 lbs plates for girls. Immediately after the
    push sprint to where you began the push and then back to where the prowler sits. Rest 90 seconds. Do
    8 sets.

August 8

1. Split Jerk from front rack. Work up to a weight that is 90 to 95% of your max and do 5 sets of 1

2. 4 Front Squat 2 Thrusters 4 Hang Power Cleans with Dumbells 50/35 lbs, do this cycle twice.
    2 minute rest. 3 sets

3. 50 hops for time 30/24 inch. Must show control on top of box before hopping down.

4. 9-7-5
   Hang Squat Snatch 145/100
   Bar Muscle Ups

August 7

1. Push Press 3 sets of 2

2. 5 Hang power snatch, 5 OHS, 5 Hang power snatch, 5 OHS. Attempt to do this cycle without
    dropping the bar. 135/95. 2 minute rest x3

3. 100 du as fast as possible, rest 90 seconds x3

4. 21-15-9 wall ball to ten foot 30/20 lbs and chest to bar then immediately into
    21-15-9 burpees with 6 inch touch and dumbell swings 55/35

5. Row 900m all out effort, full recovery then row 300m all out

August 6

1. Back Squat 3 sets of 2

2. 20 DL 335/220
    30 sec rest
    20 Bench Press 205/120
    5 min rest
    20 Bench Press 205/120
    20 DL 335/220

3. 1-2-3-4-5-6-7-8-9-10-11-12
    Toes to bar (each set must be unbroken)

4. 15 Muscle ups
    run 200m
    15 front squat 45/35 lbs dumbells
    run 400m
    15 front squat 45/35 lbs dumbells
    run 200m
    15 Muscle ups

5. Prowler Push, drive prowler about 100 feet for 5 to 10 pushes.

August 4

5 mile trail run

August 3

1. Deadlift 3 sets of 4
    Bench Press 3 sets of 4

2. Max reps Clean to Overhead 155/105 touch and go reps, bar can rest overhead or in front rack.
    Full recovery rest then repeat.

3. 3 rnds
    30 ghd sit ups
    60 double unders

4. 200 air squats for time

5. 100 meter sprint rest 90 sec x5

August 2

1. Front Squat 3 sets of 4

2. 10 Power Snatch 185/120 2 min rest x3

3. 30 HSPU on parallettes, put abmat or plates so depth is about 8 inches

4. 20 KB swings 100/70
    5 Muscle ups
    16 swings
    5 MU
    12 swings
    5 MU
    8 swings
    5 MU
    4 swimgs
    5 MU

5. Row 600 all out.

August 1

1. Clean 86%x1x2 90%x1x2 94%x1 98%x1

2. Front Squat 25 reps for time 235/155

3. 25 ring dips 3 min rest x3

4. 30 Power clean 135/95
    30 Hand release push ups
    3 rnds

5. Sprint dragging a sled behind. Make sled heavy. Number and rests up to you

July 31

1. Push press 3 sets of 4

2. Snatch 90-95% 1 rep for 5 sets

3. 12 dl 345/225 2 min rest x3

4. 30-20-10
    calorie row
    chest to bar
    wall ball 10 foot 30/20 lbs

5. Prowler sprints, number and weight up to you

July 30

1. Back Squat 3 sets of 4

2. 10 power clean 255/160, 3 min rest x3, scale as needed
    After last set rest 3 min then 25 bench press 205/135 for time, scale as needed

3. 21-15-9
    DB ground to overhead 45/35
    Jump over box 30/24 inch, feet can touch top of box
    After the set of 9 go right into 50 toes to bar

July 28 or 29

1. Jerk- 80% 3 sets of 2
    85% 3 sets of 2

2. Kayak 1 hour or Row 30 min. Try to maintain the same pace.

July 27

1. Deadlift 3 sets of 6
    Bench press 3 sets of 6

2. 1 arm kettlebell clean and jerk (bell touches ground each rep) max reps in 1 minute left arm 30 sec
    rest 1 min max reps right arm. 30 sec rest left arm, 30 sec rest right arm. 70/55

3. Stand under an object that you can barely touch with a max vertical leap. Jump and touch your
    mark 10 times as quick as you can, rest one minute x5

4. 6 rnds
    10 db thrusters 45s/35s
    3 rope climbs 15 foot

5. Row 400 all out full recovery x2

July 26

1. Front Squat 3 sets of 6

2. Power Snatch 2 sets of 15, sets don't need to be unbroken, just as quick as you can. 145/100

3. 50 double unders rest 30 seconds x7

4. 4 rounds
    20 toes to bar
    10 hspu on 45 lbs plates with no abmat between. Hands in center of the plates.

5. Hill Sprints. Number and rests up to you.

July 25, 2012

July 25

1. Push/ Split Jerk- 1 rep max

2. Front Squat- Use a weight that will be very challenging for 15-20 reps. Do 2 sets.

3. 20 ring muscle ups 3 min rest 20 ring muscle ups

4. 4 rnds
    10 OHS 155/105
    10 burpee jump over box, feet can touch top of box 24/ 20 inch

5. Stairs- hit the local high school stadium or whatever and do repeats, up and down constitutes one interval. How many you do and rest is up to you.

Just so everyone knows, I'll have a explanations tab up in next few days going over the general layout of how this training is gonna go, what to expect, etc. Also I know peoples schedules are tough and can't do everything daily, you can text me if you have questions about what things should be a priority for you. Individuals weakness training isn't included in this also so make sure you hit those movements that need practice as well. I'll have stuff about that in explanations as well.

July 24, 2012

1. Push Press 3 sets of 6

2. 30 power cln for time 205/135
     2 min rest
    50 shld to overhead 135/95

3. Max set chest to bar x3 full recovery rest