Week 1 (start of new cycle)

Day 1

Strength: 

1) Hang squat snatch: 10 rounds – Every 2 minutes, complete:

-3x hang squat snatch (work up to a max for the day)

2) Back squat: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.

3) Complete the following for time:

-40x chest to bar pull ups

Work Capacity: Complete 3 rounds for time of:

-3x rope climb

-6x deadlift (315#/225#)

-12x box jump (30in/24in)

-15x calories on assault bike

-rest 1 minute between rounds

Core: 3 rounds:

-10x weighted back extensions (AHAP)

-rest 90 seconds

-10x evil wheels

-rest 90 seconds

Day 2

Strength: 

1) Squat clean + front squat + jerk: 10 rounds – Every 2 minutes, complete:

-1x squat clean + 1x front squat + 1x jerk (work up to a max for the day)

2) Push press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.

\Work Capacity: “Randy”. Complete the following for time:

-75x snatch (75#)

*Kicker = Each time that you put down the bar, stop what you are doing and perform a 300m row.

Day 3

Strength: 

1) Front squat – Work up to a 1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

2) 8 rounds (16 minutes) – EMOM, perform:

-Odd minute = 6x stone to shoulder (AHAP)

-Even minute = max rep strict deficit HSPU (8″/4″). If you are performing under 6 reps, decrease the deficit.

Work Capacity: 

1) Complete as many reps as possible in 4 minutes of:

-10x toes to bar

-5x hang power clean (135#/95#)

Rest 2 minutes

2) Complete as many reps as possible in 4 minutes of:

-8x toes to bar

-4x hang squat clean (135#/95#)=

Rest 2 minutes

3) Complete as many reps as possible in 4 minutes of:

-6x toes to bar

-3x hang squat clean thruster (135#/95#)

Core:

-5x skin the cat

-rest 60-90 seconds

-10x bent over row (AHAP)

-Rest 60-90 seconds

Day 4

Strength: 

1) Complete 3 rounds of:

In 2 minutes, perform:

-1x 100m sprint

At the 2:00 mark, perform:

-1x200m sprint

At the 4:00 mark, perform:

-1x400m sprint

*At the 6:00 mark, begin the next round/100m sprint. This is interval training, so the faster you go, the more rest you receive.

2) Deadlift: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.

Work Capacity: Complete 4 rounds for time of:

-40x double unders

-20m prowler push (Heavy)

-8x bar muscle up

-20m prowler push (heavy)

Day 5

1) Snatch balance (no dip) – Work up to a max for the day. Once you miss, transition to:

2) Snatch balance – Work up to a max for the day. Once you miss, transition to:

3) Snatch ladder: Every 60 seconds, for as long as possible, complete:

-1x snatch + 1x overhead squat

*Starting weight is 135#/95#. Increase the weight by 10# every 60 seconds.

4) Bench press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.

Work Capacity: Complete the following for time:

-50x DB snatch (70#/50#)

-5x rope climb

-40x DB snatch (70#/50#)

-4x rope climb

-30x DB snatch (70#/50#)

-3x rope climb

-20x DB snatch (70#/50#)

-2x rope climb

-10x DB snatch (70#/50#)

-1x rope climb