

Block 1 Strength
a)
Deadlift
3×5
rest 3 mins between sets
b)
1 mile Run
30 Snatches 135/95lbs
30 Jerks 185/125lbs
30 Power cleans 225/155lbs
30 muscle ups
1 mile run
Block 2 Weightlifting
a)
5x 3 thruster
from a rack
build to a challenging triple
Block 4 Conditioning
a)
Airdyne
30 Rounds 15sec On 45sec Off
Block 5 Strongman/Bodybuilding
a)
2×200′ Yolk carry
3×15 Lat Pull downs
3×15 Single arm Standing Tricps Extensions
3×10 Bottoms up KB Press
Block 1 Strength
a)
Week 1
push/Pull 4x emom
12 min EMOM
3-5 strict chest to bar
6-8 DB Zpress
15 min
8-10 kipping chest to bar pullups
6-8 Strict HSPU
8 burpee box jump over
12 min emom
12/arm single arm banded lat pull down
12 double DB bent over row
15 banded tricep press down
Block 2 Weightlifting
a)
5x10RM Front Rack Reverse Stepping Lunge
Block 4 Gymnastics
a)
Day 2
10 min EMOM
1-3 strict def. HSPU
2″-4″
total reps: 30
Block 1 Stregnth
a)
GYMNASTICS STRENGTH
option 1
15 min emom
1-2 Strict muscle ups
7 False Grip Pullup
12 alternating strict toes to bar
no I dont expect you to get as high as this kid cause he is a beast
option 2
15min EMOM
7 false grip ring rows
8-10 ring transitions on a band (thinner band then last week)
4 swings on rings (ideally with false grip) Try to get a big kip without bending the arms or hips
12 alternating strict toes to bar
b)
Teams of 2 Total reps and Cals accumulated
3 rounds @ 95% intensity
45 sec Max burpees
rest 1:30
45 sec Max Power Snatches 95/65lbs
rest 1:30
45 sec Max cal Row/Airdyne
rest 1:30
Block 2 Weightlifting
a)
BB Cycling light clean and jerk
EMOM 10 mins
5 squat clean + jerk 135/95lbs
8 burpee box jumps 24/20
EMOM 10 min
5 squat clean 155/105
8 box jumps 30/24″
Block 4 Conditioning
a)
Airdyne Cycle
Test Day
10min Max Cal Test
Block 1 Strength
a)
Backsquat squat
in 7 mins build to a 5RM
then
E2MOM
3×5 @90% of Todays 5RM
remember your weights!
b)
400m Run
10 Rounds
8 Front Squats
8 Chest to bar pullups
400m Run
16min cap
Block 2 Weightlifting
a)
BB Cycling heavy snatch
5 reps @ 65%
4 reps @ 70%
3 @ 75%
2 @ 80%
3 @ 75%
4 @ 70%
5 @ 65%
Block 3 Gymnastics
a)
Day 1
every 20 sec for 8 mins
1-2 strict HSPU
total reps: 48