General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
