Week 2

SESSION 1

Strength:

1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Strict weighted pullups: 3 sets x 10 reps (AHAP)

Work Capacity:  5 rounds, each for time:

5x deadlift (275#/205#)

-200m sprint

-2 minutes rest

*Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint.

Core: 3 rounds, not timed:

-5x seated good mornings (Medium weight)

-60 second weighted plank hold

SESSION 2

Strength:

1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.

2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity: 5 rounds – Every 5 minutes, complete:

00:00-05:00:

-Row 500m

-50m prowler push  (2x 45# plate/1x 45# plate)

05:00-10:00:

-Row 500m

-40m prowler push (3x 45# plate/2x 45# plate)

10:00-15:00:

-Row 500m

-30m prowler push (4x 45# plate/3x 45# plate)

15:00-20:00:

-Row 500m

-20m prowler push (5x 45# plate/4x 45# plate)

20:00-25:00:

-Row 500m

-10m prowler push (6x 45# plate/5x 45# plate)

*This is the same workout as last week, but with heavier prowler pushes.  Now that you have experienced it, you know what to expect so push each round and get after it!

Core:

Romanian Deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

*Regarding this cycle, if you had started from day 1 last week, you would know that it consist of 4 mini-cycles and this first 3 week cycle will be the same strength movements but the goal is to hit new 10 or 5 RMs every week. You can use the week before as a reference point, but try to establish new maxes the following weeks.

SESSION 3

Strength:

1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM

2) Press/military press: 3-5 sets x 10 reps within 90% of 10 RM

3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)

*For portion 1 and 2, go by feel. Perform at least 3 sets, but no more than 5, at 90%+ of the 10 RM established on Monday. I’d recommend to warm up, hit 90% for 10 and then go by feel after that.

Work Capacity: “DT”. Complete 5 rounds for time of:

-12x deadlift (155#/105#)

-9x hang power clean (155#/105#)

-6x push press (155#/105#)

Core: At 75%, complete 21-15-9 reps of:

-Barbell back extensions (AHAP)

-Strict toes to bar

SESSION 4

Strength:

1) Snatch: 10 rounds – Every 90 seconds, complete:

-1x snatch (80-90% 1 RM)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x clean and jerk (80-90% 1 RM)

3) Front squat: Work up to a 5 RM

*For the snatch and clean and jerk, all 10 singles must be down in the 80-90% range. Your call on the exact %, but warm up sets below 80% do not count towards the reps. For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.

Work Capacity: 4 rounds – Every 4 minutes, complete:

-50 calories on Assault bike

-max rep DB squat clean (50#/35#)

*Rest 90 seconds between rounds.

SESSION 5

Strength:

1: 10 minutes (5 rounds) – EMOM, perform:

-Odd minute: 3x clean pull from blocks @ 1″ below the knee (90-115% 1 RM clean)

-Even minute: 30 seconds of work on gymnastics skill of your choice.

*Same protocol for the gymnastics portion as last week. We will keep the same standard for the 10RM phase.  For the clean pulls, feel free to use straps and increase the weight each round.

2: Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity: Complete the following for time:

-100x DB snatches, alternating (50#/35#)

*Any time the DB stops moving for more than 3 seconds, immediately perform a 100m run.

Core:

1: Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM