Wednesday, March 16, 2016


1/2 kneeling single-arm dumbbell press 3 x 15 reps each

1/2 kneeling barbell btn (behind the neck) press 3 x 15
(stay away from these if you lack shoulder mobility or you have a shoulder injury)

8 min amrap
3 clean & jerk (ground to overhead) 185/135
40 du's

Tuesday, March 15, 2016


80% x 4 x 5

A: Superset Bulgarian Split Squats (BSS) with Floor Press 3 x 8 ea. minimal rest between exercises

B: Superset Hang Muscle Snatch with Barbell Rollouts 3 x 8 ea.

Monday, March 14, 2016


For Quality; not Time: 20 min cap
partition as desired
30 pushups
15 strict pullups
15 tuck lever pullups
30 hip extension (optional weighted)
15 hspu
60 bodyweight squats

40 swings 32/24k
30 dumbbell push press 30/20lbs
run 400m

Friday, March 11, 2016


Bodyweight Volume Work: (gotta get those reps in!)
It's nice to do this as an emom if possible, if not don't sweat it just get it done as briskly as possible with solid technique. If things start getting sloppy, slow down and get it right. 
25 min emom

  1. 8 strict pullups (absolutely no kip)
  2. 12 goblet squats 32k
  3. 12 pushups
  4. 12 hip extensions
  5. 4 hspu 
Prowler Sled Work:
With 5 plates on the sled, accumulate about 100m of dragging, and 100m of pushing. 
No sled? Find a small car and push and pull it in a parking lot. 

Thursday, March 10, 2016


Strength: De-load from back squats...
Assistance work - Superset the following

  • A: Bulgarian Split Squats 15 x 16k, 12 x 24k, 10 x 32k
  • B: Walking Lunges, barbell overhead 3 x 20 lunge steps with 95/65
Strongman Conditioning:
Farmer's Carry about 50 yds (we're looking for body weight in each hand if possible, if not double the distance)
Front Rack Carry about 50 yds (kettlebells) 32kg
5 tire flip

Wednesday, March 9, 2016


Overhead Press 90% x 8 x 1

400m run
20 wall ball 20/14
10 t2b

Tuesday, March 8, 2016


Strength: If you're following the program, then last week you did 5 singles with 85% 1rm. This is a de-load week but we'll throw in some assistance work to grease the groove and stay in the game.

Barbell RDL 3 x 6-8 with about 40-50% of your 1rm deadlift. The amount you use here will depend on a number of factors. Your proficiency with RDL's in general, your training status, and your overall experience and training age. I deadlift 435 and doing 3 x 8 with 225 is a good workout and moderately challenging, and a good choice for me on a de-load week. Keep your form tight and don't get anywhere near failure!

Hip Extension on GHD 3 x 12-15 (HERE is how I like to see these done)

A: 10-9-8-7-6-5-4-3-2-1 swings and goblet squats. The goal is to complete this without putting the kettlebell down. 24k/20k

B: Bodyweight emom 12 min

  1. 8 strict pullups
  2. 4 hspu (sub 1/2 kneeling dumbbell press if desired)
  3. 12 split jumps (max dynamic explosive effort)