FRIDAY WORKOUT

Workout first again tomorrow then the same rehab/injury prevention work afterwards! First… 1 Seated Legless Rope Climb (Legless, leg assisted or 2-3 seated to scale) 10 DB Bench Presses (30-40’s/45-55’s) 15 Straight Legged AbMat Sit Ups 20′ Sandbag/Med Ball Walking Lunges (40-65#/65-95#… Hug object) REST ROUGHLY AS LONG AS IT

THURSDAY WORKOUT

*Your partner can’t save you* (Because you won’t have one ;)) After a quick warm up and some skill drills on the Ski and the Rower… “Sprint Hydroatholon” 600/750m Ski (3:30 cap) 1.75/2.0 Mile Bike 1300/1500m Row (17:00 cap) Should be done a little earlier so take some time and

WEDNESDAY WORKOUT

Heavy day… Maybe 😉 (As always don’t be influenced by what others are doing… Instead go by how things feel as you work up!) Hang Power Snatch or Clean (Your pick) 1-1-1-1-1-1 More experienced can do this in one of two ways… 1.) Heavy “skill” singles with 85-90ish percent for

MONDAY WORKOUT

Complex lifting day! From a rack complete: 6 Front Rack Barbell Split Squats (Right) 6 Front Rack Barbell Split Squats (Left) 9 Back Squats * 4-5 sets for loading for the day trying to keep tension in the rear leg glute and the front leg quad the whole time Workout…

FRIDAY WORKOUT

Backwards day tomorrow 😉 Workout first followed by some heavier assistance/injury prevention movements… 1:30 Clock looking for around 3 rds per 1:30 period of this one so the DB needs to be heavy enough to slow you down and keep you focused on position… 2 Alt. DB Snatches (45-60/70-100#) 10

WEDNESDAY WORKOUT

Snatch skill complex and a row pacing workout! 1 Tall SQUAT Snatch (No dip & drive… Shrug and then pull down into your squat) 1 High Hang Snatch High Pull (Focus on elbows high & outside) 1 High Hang MUSCLE Snatch (Can dip and drive, but can’t redip underneath) 1

THURSDAY WORKOUT

Skill day and some strength/strength endurance work… Work some muscle up skills and drills with lots of rest built in depending on your current level of strength to prep for the workout to follow for about 10-15 minutes… Workout… 9 STRICT Muscle Ups 15 Loaded Box Step Ups (20/24″) *

WEDNESDAY WORKOUT

Some lighter touch and go skill work then an “interesting” workout 😉 Touch and Go Power Snatch Every 2:00 on the clock or so for 5 total rounds 5 position Unbroken Power Snatch (High Hang, Mid, Above, Below then Floor) 50, 55, 60, 60-65, 60-70% for the last set… 100m

MONDAY WORKOUT

Squat day! This one is meant to be a positional day so get some slow tempo and solid holds at the most difficult positions of the squat and keep the weight moderate for this one… 5 Rep Tempo Back Squat (5 slow seconds down, 5 second pause at the bottom

FRIDAY WORKOUT

Odd object lunging and muscle up skill work day! 0:00-3:00 on the clock: 75′ of “Odd” object Walking Lunge (Sandbag hugged up front, axle bar zercher or front rack lunge, single arm DB/KB OH, double med/slam ball held on top of the shoulders or at chest) 3:00-10:00 on the clock:

THURSDAY WORKOUT

Simple Thursday 😉 Every 1:30 on the clock for 9:00 total (3 sets each) perform: Odd – :30 of STRICT Toes 2 Bar, Knees 2 Elbow or Knee Raises with slow lowering tempo Even – :30 of Slow and Controlled Wall Walks to 12-24″ off the wall then slowly back

MONDAY WORKOUT

Strength endurance work… The 21 reps and 15 rep sets ARE NOT warm ups, but instead work sets that should be pushed and loaded up on as long as you can safely do so… DB Thrusters 21-15-9 (New set every 5:00) Workout… 50 Alt. DB Snatches (30-35/45-50#) 40/50 Calories on

SUNDAY WORKOUTS

Test day! Strong 1RM Press 1RM Deadlift Fit Fun with core work and sled walks… 50m Sled Walk (5/6 plates) Matching Box L-Sit Hold 100m Sled Walk (4/5 plates) Matching Hanging L-Sit Hold 150 m Sled Walk (3/4 plates) Matching Side Plank (Each Side) 200 m Sled Walk (2/3 plates)

FRIDAY WORKOUT

Barbell complex and handstand skillzzz… You get TWO drops during the barbell complex section and that’s it! Make sure to pick the appropriate Handstand progressions for you and only attempt Handstand Walks if you can bail out safely of it otherwise stick with HS holds, wall walks, box HSPUs, wall