Month 13: Week 4 (Intensity Deload w/Technique Focus)

 

DAY 1

A. 3 Round Superset (30 Seconds rest btwn exercises/2 Minutes rest between rounds)

  • Back Squat ~75% x 3
  • Broad Jump x 3
    • Rebounding allowed for those who have a minimum: BW Back Squat

B.  2 Round Superset (no rest btwn exercises/60 Second rest between rounds)

  • Cossack Squat x 10 (5/side)
    • can add weight under chin--only as wide and as far down as feels comfortable
  • Hip Bridge x 20

C.  2 Round Superset (30 Seconds rest btwn exercises/60 Second rest between rounds)

D. Foot Drills x 10 Steps/Pair

DAY 2

A. Medium Grip Bench Press

  • 2 Sets x 10 ~55% (moderate w/ ~4-5 left in tank)
    • rest 2 minutes between sets

B. Ring Row

  • 2 Sets x 10-20 ~4-5 left in tank
    • moderate angle 
    • protract shoulder blades at bottom
    • rest 2 minutes between sets

C. 2 Round Superset (60 Seconds rest btwn exercises and between rounds)

D. Row/Airdyne x 10 Minutes *just above conversational pace, but not max

DAY 3

A. 3 Round Superset (30 Seconds rest btwn exercises/2 Minutes rest between rounds)

  • Conventional Deadlift ~75% x 3
  • Box Jump x 3
    • tall, but land softly in an above parallel squat

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • Side Plank Reach Thru x 10-20 (5-10/side)
  • 2-arm Farmer Carry x 50 Meters/side
    • moderate FC hanlde, DB, or KB pairs
    • slight bend in elbows with upright posture

C. 4 Rounds: 30 Seconds Work: 30 Seconds Rest

  • 1st Minute: Split Jump (alt sides/rep)
  • 2nd Minute: Kettlebell Swing (overhead) 24kg/16kg 
  • 3rd Minute: Wall Ball 20#/14#

*can stagger stations for equipment purposes

DAY 4

A. Paused Front Squat

  • 65% 3 Sets x 3
    • 2-second pause in the bottom
    • rest 2-3 minutes between sets

B. 2 Rounds Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • 1-arm High Pull x 10/side ~4-5 left in tank
    • same weight for more volume than last week, unless you can keep great form with slightly more weight
  • Reaching Sit Up x 10-12 (light to moderate)
    • reach high at the top

C. 4 Rounds For Time 

  • Power Clean x 10 115#/85# 
  • Double Under x 30
  • Burpee + Lateral Box Step Over x 10 (5/side)

DAY 5

A. I's Y's T's U's

  • 3 Sets x 5/letter (light)

B. Push Press

  • 2 Sets x 10 ~55% (moderate w/ ~4-5 left in tank)
    • rest 2 minutes between sets

C. 15 Minutes MISS "Moderate Intensity Steady State"

  • Run x 300 Meters
  • Overhead Squat 95#/75# x 15
  • Bear Crawl x 30 Meters
  • Sumo Deadlift High Pull 95#/75# x 15
    • just above conversational pace--maintain great tempo/technique with the barbell

D. Walk Cool Down 

DAY 6

A. Snatch (floor)

  • 80% x 2, 83-85% 3 Sets x 2
    • add weight as able within the given range over the last few sets

B. Front Squat + Push Press + Power Jerk + Split Jerk

  • 58-60% 3 Sets x (4+3+2+1)
    • % of C&J

C. 30-20-10

  • 1-arm Snatch 50#/30# (15/side - 10/side - 5/side)
  • Abmat Sit Up
  • Airdyne (cals)

Month 13: Week 3

 

DAY 1

A. Back Squat (20X1)

  • 85% x 5+ (goal, at least 5, but not to failure ~2-3 left in tank)
  • Drop 2 Sets x half the reps of the AMRAP
  • If you get an odd number, round reps up or down based on feel

B.  Box Jump (standing)

  • BW 3 Sets x 3
    • tall, but landing as high and as softly as able
      • rest ~2-3 minutes between sets

C.  3 Rounds For Time

  • Row x 400 Meters
  • Air Squat x 30
  • Hands Release Push Up x 15

D. Foot Drills x 10 Steps/Pair

DAY 2

A. Snatch + OHS 

  • 74% 3 Sets x (1+1) OTM
  • 76% 3 Sets x (1+1) OTM
  • 78% 3 Sets x (1+1) OTM

B. 45 Degree Lunge

  • 2 Sets x 16 (8/side)
    • bar on back, or DB in hands
    • lunge forward and to the side at 45 degrees
    • rest 2 minutes between rounds

C. 3 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Inverse Row
    • BW x 10-12 at challenging angle
      • bend knees to Bridged Inverse Row if needed to accomplish 10-12 reps
  • 1-arm Push Press (30X1)
    • x 10/side 
      • slightly heavier than last week

D. Tabata: Abmat Sit Up

  • 8 Rounds: 20 Seconds Work/10 Seconds Rest

DAY 3

A. Conventional Deadlift

  • Build to a challenging set x 8
    • drop 2 Sets x 5 at 8 rep weight
      • non touch and go-slightly heavier than last week

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • 1-arm Waiter Carry x 50 Meters/side
    • slightly heavier than last week
  • Med Ball Twist x 20 (10/side)

C. 12 Minute EMOM

  • 1st Minute: Burpee Over KB x 10 *tilt handle of KB down to prevent tripping
  • 2nd Minute: Goblet Squat 24kg/16kg x 15
  • 3rd Minute: Row/Bike x 20 Seconds *can alternate each round

DAY 4

A. Clean + FS

  • 74% 3 Sets x 1+1 OTM
  • 76% 3 Sets x 1+1 OTM
  • 78% 3 Sets x 1+1 OTM

B. Front Squat (20X1)

  • 85% x 5+ (goal, at least 5, but not to failure ~2-3 left in tank)
    • stop before any loss of posture-no drop sets

C. 2 Rounds Superset (60 Seconds rest btwn exercises/2 Minutes rest btwn rounds)

  • 1-arm High Pull x 10/side ~4-5 left in tank
    • light-moderate, pull only as high as feels comfortable
  • Hang Knee Raise x 10-12
    • pause 1 seconds at the top

D. 2-arm Farmer Carry

  • 3 Sets x 50 Meters (moderate-challenging)
    • can pair up with a partner using similar weights
      • slight bend in the elbows w/ an upright posture

DAY 5

A. Split Jerk

  • 74% 3 Sets x 2 OTM
  • 76% 3 Sets x 2 OTM
  • 78% 3 Sets x 2 OTM

B.  2 Rounds Superset (little-to-no rest btwn exercises/60 Seconds rest btwn rounds)

  • I's Y's T's U's x 10/letter (light)
  • Arch Hold x 20 Seconds
  • Double Under x Max in 30 Seconds

C. 3 Rounds MISS "Moderate Intensity Steady State" 60 Seconds Work/60 Seconds Rest

  • Shuttle Run x 25-50 Meter Lengths
  • Plank Burpee + Lateral Box Step Over 24"/20"
  • Power Clean 135#/95# 
    • keep pacing just above conversational

D. Walk Cool Down 

DAY 6

A. Snatch (floor)

  • 80% 4 Sets x 2

B. Front Squat + Push Press + Power Jerk + Split Jerk

  • 50-55% 3 Sets x (4+3+2+1)
    • % of C&J

C. 12 Minute AMRAP

  • RKBS 24kg/16kg x 21
  • Hands Release Push Up x 15
  • Box Jump x 12

Month 12: Week 2

 

DAY 1

A. Back Squat (20X1)

  • 80% x 5, 75% x 5, 70% x 8+ (goal, at least 8, but not to failure ~2-3 left in tank)

B.  2 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Broad Jump x 5
    • slightly farther than last week
  • Hands Release Push Up x AMRAP ~2-3 reps in tank
    • slightly more reps per set than last week

C.  21-15-9

  • Front Squat 115#/85# *select a weight that you can perform unbroken
  • Row (cals)

D. Foot Drills x 10 Steps/Pair

DAY 2

A. Snatch + OHS 

  • 72% 3 Sets x (1+1) OTM
  • 74% 3 Sets x (1+1) OTM
  • 76% 3 Sets x (1+1) OTM

B. Walk Lunge

  • 3 Sets x 16 (8/side)
    • bar on back-slightly heavier than last week
    • rest 2 minutes between rounds

C. 2 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Inverse Row
    • 2 Sets x 10 at challenging angle
    • bend knees to Bridged Inverse Row if needed to accomplish 10 reps
  • 1-arm Push Press (30X1)
    • 2 Sets x 10/side 
    • moderate weight

D. Tabata Air Squat: 8 Rounds

  • 20 Seconds Work/10 Seconds Rest

DAY 3

A. Conventional Deadlift

  • 3 Sets x 8 
    • non touch and go-slightly heavier than last week

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • RKC Plank x 20 Seconds
  • 1-arm Farmer Carry 75#/55# x 50 Meters/side
    • slight bend in elbow with an upright posture
    • slightly heavier than last week

C. 10 Minute AMRAP

  • Thruster 95# x 10
  • Run x 200 Meters
  • Burpee Over Bar x 10

DAY 4

A. Clean + FS

  • 72% 3 Sets x (1+1) OTM
  • 74% 3 Sets x (1+1) OTM
  • 76% 3 Sets x (1+1) OTM

B. Front Squat (20X1)

  • 80% x 5, 75% x 5, 70% x 8+ (goal, at least 8, but not to failure ~2-3 left in tank)
    • stop before any loss of posture

C. 2 Rounds Superset (30 Seconds rest btwn exercises/2 Minutes rest btwn rounds)

  • Row to Abs x 10 (light-moderate)
    • 2- second lowering-slightly heavier than last week
  • 1-arm Waiter Carry x 50 Meters/side (light-moderate)

D. 10 Minutes HIIT Row or Airdyne

  • 30 Seconds - Challenging, but repeatable and with good techinque
  • 30 Seconds - Easy, conversational pace
    • cool down LISS with time remaining

DAY 5

A. Split Jerk Doubles

  • 72% 3 Sets x 2 OTM
  • 74% 3 Sets x 2 OTM
  • 76% 3 Sets x 2 OTM

B. 2 Rounds Superset (little-to-no rest btwn exercises/60 Seconds rest btwn rounds)

  • I's Y's T's U's x 10/letter (light)
  • Chinese Plank x 2 Minutes
  • Side Plank x 30 Seconds/side

C. 4 Rounds MISS 30 Seconds Work: 30 Seconds Rest

  • Reverse Lunge *light weight under chin or at sides
  • Double Under
  • 1-arm Snatch 50#/30#

D. Walk Cool Down 

DAY 6

A. Snatch + OHS

  • 75-78% 4 Sets x (3+1)
    • non touch and go

B. Clean + Split Jerk

  • 75-78% 4 Sets x (3+1)
    • non touch and go

C. 14 Minute AMRAP

  • Run x 300 Meters
  • HSPU x 15 (kipping)
  • Row x 300 Meters
  • Deadlift 225#/115# x 10

Month 12: Week 1

DAY 1

A. Back Squat (20X1)

  • 75% x 8, 65% x 8, 60% x 10+ (goal, at least 10, but not to failure ~2-3 left in tank)

B.  2 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Broad Jump x 5
    • soft-landing in a quarter or half squat before jumping into the next rep
  • Hands Release Push Up x AMRAP ~2-3 reps in tank
    • maintain neutral spine for each rep-drop to knees as needed

C.  "Anne" 50-40-30-20-10 For Time

  • Double Under
  • Sit Up

D. Walk Cool Down with Time Remaining

DAY 2

A. Snatch + OHS 

  • 70% 8 Sets x (1+1) OTM

B. Walk Lunge

  • 3 Sets x 16 (8/side)
    • bar on back-light to moderate weight
    • rest 2 minutes between rounds

C. Row or Airdyne x 10 Minutes 

  • 0-2:50 Minutes: conversational pace
  • 2:50-5:00 Minutes: just above conversational
  • 5-7:50 Minutes: Above conversational, but still in control of breathing
  • 7:50-10:00 Minutes: Finish: hard, but not max, and with great technique

D. 1-2 Rounds Superset (short rest between exercises and rounds)

  • 1-arm Windmill x 10 (5/side) *light
  • Crab Extension x 30 Seconds

DAY 3

A. Conventional Deadlift

  • 2 Sets x 8 ~3-4 left in tank
    • non touch and go

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • I's Y's T's U's x 10/letter
  • 1-arm Farmer Carry 24kg/16kg x 50 Meters/side
    • slight bend in elbow with an upright posture

C. 10 Minute AMRAP

  • Burpee x 15
  • KBS 24kg/16kg x 15
    • full swing overhead

DAY 4

A. Clean + FS

  • 70% 8 Sets x (1+1) OTM

B. Front Squat (20X1)

  • 75% x 8, 65% x 8, 60% x 10+ (goal, at least 10, but not to failure ~2-3 left in tank)
    • stop before any loss of posture

C. 2 Rounds Superset (30 Seconds rest btwn exercises/2 Minutes rest btwn rounds)

  • Row to Abs x 10 (light-moderate)
    • 2- second lowering
  • 1-arm Overhead Carry x 50 Meters/side (light-moderate)

D. 5-8 Minute EMOM *based on time left

  • Shuttle Run x 100 Meters
    • 50 out + 50 back
    • increase pace per set-end challenging, but not max

DAY 5

A. Split Jerk

  • 70% 8 Sets x 2 OTM

B. 2 Rounds Superset (little-to-no rest btwn exercises/60 Seconds rest btwn rounds)

  • Tuck Up x 12
  • Chinese Plank x 90 Seconds *can add plate on belly as able
  • Side Plank Reach Thru x 12/side

C. 3 Rounds MISS 60 Seconds Work: 60 Seconds Rest

"Moderate Intensity Steady State" *just above conversational pace

  • Row
  • Airdyne
  • Goblet Squat 24kg/16kg 
    • half can work while the others rest to free up equipment/stations

D. Walk Cool Down 

DAY 6

A. Snatch Triples

  • 70% x 3, 75% x 3
    • non touch and go

B. Clean Triples

  • 70% x 3, 75% x 3
    • non touch and go

C.  21-15-9

  • Wall Ball 20#
  • Chest to Bar Pull Up
  • Run x 200 Meters

D. Walk Cool Down