All Week
Perform the following with the listed exercise:
EOMOM (Every Other Minute On the Minute)
Set 1: 4 reps @ 65% 1 Rep Max
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 85%
Set 4: 2 rep @ 95%
Monday: Clean
Tuesday: PJ
Wednesday: BSQT
Thursday: C&J
Friday: PP
Saturday: 3 rds, Max UB Hollow Rocks
Sunday: 5k Row
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sunday, October 27, 2013
Monday, October 14, 2013
Phase 5, Charlie 2013 Mesocycle Week 1
Phase Length: 2 Weeks
Sets: 1
Rep Range: 20 Rep Max
Load: 50% of new 1 Rep Max
Monday: BP / Max Clapping PU
Tuesday: Snatch / Max UB Pull-Ups
Wednesday: BSQT / 20 Jump Squats
Thursday: Clean / 20 Knees to Elbows
Friday: Push-Jerk / 20 Split Squat Jumps
Saturday: 150 Mountain Climbers
Sunday: Rest Day
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: 1
Rep Range: 20 Rep Max
Load: 50% of new 1 Rep Max
Monday: BP / Max Clapping PU
Tuesday: Snatch / Max UB Pull-Ups
Wednesday: BSQT / 20 Jump Squats
Thursday: Clean / 20 Knees to Elbows
Friday: Push-Jerk / 20 Split Squat Jumps
Saturday: 150 Mountain Climbers
Sunday: Rest Day
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Monday, October 7, 2013
Phase 4, Charlie 2013 Mesocycle Week 2
Phase Length: 2 Weeks
Sets: n/a
Rep Range: n/a
Load: In no more than 20 minutes, find new 1 Rep Max
Monday: Deadlift
Tuesday: Front Squat
Wednesday: Skillwork
Thursday: As Presribed
Friday: Push Press
Saturday: 50,40,30,20,10 DU, Rest 60s
Sunday: 3 Rds, Max Reps UB Push-Ups
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: n/a
Rep Range: n/a
Load: In no more than 20 minutes, find new 1 Rep Max
Monday: Deadlift
Tuesday: Front Squat
Wednesday: Skillwork
Thursday: As Presribed
Friday: Push Press
Saturday: 50,40,30,20,10 DU, Rest 60s
Sunday: 3 Rds, Max Reps UB Push-Ups
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sunday, September 22, 2013
Phase 3, Charlie 2013 Mesocycle Week 3
Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: DL / 10 Hollow Rocks
Tuesday: FSQT / 6 Knees to Elbows
Wednesday: INTENSITY ONLY/SKILL WORK
Thursday: Snatch / 4 Strict Pull-Ups
Friday: PP / 8 Push-Ups
Saturday: 5k Run
Sunday: 3 rds, 800m Backwards Run, Rest 120s
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: DL / 10 Hollow Rocks
Tuesday: FSQT / 6 Knees to Elbows
Wednesday: INTENSITY ONLY/SKILL WORK
Thursday: Snatch / 4 Strict Pull-Ups
Friday: PP / 8 Push-Ups
Saturday: 5k Run
Sunday: 3 rds, 800m Backwards Run, Rest 120s
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sunday, September 15, 2013
Phase 3, Charlie 2013 Mesocycle Week 2
Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: BP / 5 Clappers
Tuesday: BSQT / 6 KB Jump Squats
Wednesday: PJ / 8 Split Squat Jumps
Thursday: INTENSITY ONLY / SKILL WORK
Friday: Clean Ladder
Saturday: Ruck March, 45 Minutes
Sunday: 3 Rounds, Max Reps Push-Press (45/35)
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: BP / 5 Clappers
Tuesday: BSQT / 6 KB Jump Squats
Wednesday: PJ / 8 Split Squat Jumps
Thursday: INTENSITY ONLY / SKILL WORK
Friday: Clean Ladder
Saturday: Ruck March, 45 Minutes
Sunday: 3 Rounds, Max Reps Push-Press (45/35)
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sunday, September 8, 2013
Phase 3, Charlie 2013 Mesocycle Week 1
Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: DL / 10 Hollow Rocks
Tuesday: Press / 4 Strict Pull-Ups
Wednesday: FSQT / 4 Strict Toes to Bar
Thursday: Clean and Jerk
Friday: INTENSITY ONLY
Saturday: 3 Rds, Max Rep Pull-Up, 60s rest
Sunday: 5k Run
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: DL / 10 Hollow Rocks
Tuesday: Press / 4 Strict Pull-Ups
Wednesday: FSQT / 4 Strict Toes to Bar
Thursday: Clean and Jerk
Friday: INTENSITY ONLY
Saturday: 3 Rds, Max Rep Pull-Up, 60s rest
Sunday: 5k Run
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sunday, August 25, 2013
Phase 2, Charlie 2013 Mesocycle Week 4
Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: Clean / 6 Jump Squats
Tuesday: PJ / 6 Split-Squat Jumps
Wednesday: Skill Work / Intensity Only
Thursday: DL / 10 Hollow Rocks
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Pull-Ups
Sunday: 45 Minute Ruck March
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: Clean / 6 Jump Squats
Tuesday: PJ / 6 Split-Squat Jumps
Wednesday: Skill Work / Intensity Only
Thursday: DL / 10 Hollow Rocks
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Pull-Ups
Sunday: 45 Minute Ruck March
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Monday, August 19, 2013
Phase 2, Charlie 2013 Mesocycle Week 3
Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: BSQT / 4 Strict T2B
Tuesday: SDHP (Snatch weight) / 6 KB Swings
Wednesday: BP / 5 Clapping Push-Ups
Thursday: Skill Work / Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Push-Up, Rest 60s
Sunday: Rest Day
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: BSQT / 4 Strict T2B
Tuesday: SDHP (Snatch weight) / 6 KB Swings
Wednesday: BP / 5 Clapping Push-Ups
Thursday: Skill Work / Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Push-Up, Rest 60s
Sunday: Rest Day
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
Click here for additional phases
Sunday, August 11, 2013
Phase 2, Charlie, 2013 Mesocycle, Week 2
Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1 RM (1 Rep Max)
Monday: OHS / 5 Strict Pull-Ups
Tuesday: DL / 6 KB Jump Squats
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 60s Sit-Squat Hold
Friday: Skillwork
Saturday: Max to 0, by 2's: Pull-Up, Rest 60s
Sunday: 5k Run
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 6
Load: 75-80% of 1 RM (1 Rep Max)
Monday: OHS / 5 Strict Pull-Ups
Tuesday: DL / 6 KB Jump Squats
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 60s Sit-Squat Hold
Friday: Skillwork
Saturday: Max to 0, by 2's: Pull-Up, Rest 60s
Sunday: 5k Run
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, August 4, 2013
Phase 2, Charlie, 2013 Mesocycle, Week 1
Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: BP / 5 Clapping Push-Ups
Tuesday: BSQT / 8 Knees to Elbows
Wednesday: PJ / 8 Split Squat Jumps
Thursday: SKills / Gymnastics
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Skills + 3 Rds,Max PU, 60s rest
Sunday: 45 minute Ruck March
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: BP / 5 Clapping Push-Ups
Tuesday: BSQT / 8 Knees to Elbows
Wednesday: PJ / 8 Split Squat Jumps
Thursday: SKills / Gymnastics
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Skills + 3 Rds,Max PU, 60s rest
Sunday: 45 minute Ruck March
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, July 28, 2013
Phase 1, Charlie 2013 Mesocycle, Week 4
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: FSQT / 10 Hollow Rocks
Tuesday: Snatch Balanace / 50' Bear Crawl
Wednesday: INTENSITY ONLY
Thursday: Press / 4 Strict Pull-Ups
Friday: Deadlift / 6 Toes to Bar
Saturday: 7 Minutes to get 5RM: Push Jerk
Sunday: 5k Run
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: FSQT / 10 Hollow Rocks
Tuesday: Snatch Balanace / 50' Bear Crawl
Wednesday: INTENSITY ONLY
Thursday: Press / 4 Strict Pull-Ups
Friday: Deadlift / 6 Toes to Bar
Saturday: 7 Minutes to get 5RM: Push Jerk
Sunday: 5k Run
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, July 21, 2013
Phase 1, Charlie 2013 Mesocycle Week 3
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: BP / 5 Clapping Push-Ups
Tuesday: INTENSITY ONLY
Wednesday: BSQT / 8 Knees to Elbows
Thursday: Snatch / 5 Strict Pull-Ups
Friday: C&J / 10 Split Squat Jumps
Saturday: 7 Minutes to get 2RM; FSQT
Sunday: 45 Minute Ruck March
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: BP / 5 Clapping Push-Ups
Tuesday: INTENSITY ONLY
Wednesday: BSQT / 8 Knees to Elbows
Thursday: Snatch / 5 Strict Pull-Ups
Friday: C&J / 10 Split Squat Jumps
Saturday: 7 Minutes to get 2RM; FSQT
Sunday: 45 Minute Ruck March
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, July 14, 2013
Phase 1, Charlie - 2013 Mesocycle - Week 2
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: INTENSITY ONLY
Tuesday: Deadlift / 10 Hollow Rocks
Wednesday: Clean / 6 KBS
Thursday: Push Press / 30 Double Unders
Friday: Front Squat / 6 GHD Sit-Ups
Saturday: 4 Rounds, Max Reps Push-Ups, Rest 60s
Sunday: 200m Bear Crawl
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: INTENSITY ONLY
Tuesday: Deadlift / 10 Hollow Rocks
Wednesday: Clean / 6 KBS
Thursday: Push Press / 30 Double Unders
Friday: Front Squat / 6 GHD Sit-Ups
Saturday: 4 Rounds, Max Reps Push-Ups, Rest 60s
Sunday: 200m Bear Crawl
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Monday, July 8, 2013
Phase 1, Charlie 2013 Mesocycle - Week 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: Snatch/4 Strict Pull-Ups
Tuesday: INTENSITY ONLY
Wednesday: Military Press / 2 HSPU
Thursday: Back Squat / 6 Jump Squats
Friday: Bench Press / 5 Clapping Push-Ups
Saturday: Max Pull-Ups, Rest 60s. Repeat @ -2 PU each rd. until you hit 0 PU
Sunday: Distance Jog
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: Snatch/4 Strict Pull-Ups
Tuesday: INTENSITY ONLY
Wednesday: Military Press / 2 HSPU
Thursday: Back Squat / 6 Jump Squats
Friday: Bench Press / 5 Clapping Push-Ups
Saturday: Max Pull-Ups, Rest 60s. Repeat @ -2 PU each rd. until you hit 0 PU
Sunday: Distance Jog
The exercises listed in the couplet are to be completed after the lift, between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, May 5, 2013
Alpha Series - Week 2, Phase 5 DELOAD - Final
Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of NEW 1RM (New 1 Rep Max)
Monday:Clean / 10 Hollow Rock
Tuesday:PJ / 6 KB Split Squat Jumps
Wednesday:Intensity Only
Thursday:DL / 6 Toes to Bar
Friday:Snatch / 4 Strict PU
Saturday:12,10,8,6..2 Reps Pull-Ups
Sunday:2 Rounds, 60 Sit-Up, 60s rest
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 1
Rep Range: 15
Load: 50% of NEW 1RM (New 1 Rep Max)
Monday:Clean / 10 Hollow Rock
Tuesday:PJ / 6 KB Split Squat Jumps
Wednesday:Intensity Only
Thursday:DL / 6 Toes to Bar
Friday:Snatch / 4 Strict PU
Saturday:12,10,8,6..2 Reps Pull-Ups
Sunday:2 Rounds, 60 Sit-Up, 60s rest
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, April 28, 2013
Alpha Series - Week 1, Phase 5 DELOAD
Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of 1RM (New 1 Rep Max)
Monday:BS / 8 Walking Lunges
Tuesday:SDHP *PP Weight / 10 Bench Dips
Wednesday:BP / 4 Clappers
Thursday:Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday:2 Rounds, Max Push-Ups, 60s break
Sunday:5k Run
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 1
Rep Range: 15
Load: 50% of 1RM (New 1 Rep Max)
Monday:BS / 8 Walking Lunges
Tuesday:SDHP *PP Weight / 10 Bench Dips
Wednesday:BP / 4 Clappers
Thursday:Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday:2 Rounds, Max Push-Ups, 60s break
Sunday:5k Run
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, April 21, 2013
Alpha Series - Week 2, Phase 4 MAXES
Phase Length: 2 Weeks
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max
Monday: OHS / 4 Pull-Ups
Tuesday: DL / 10 Hollow Rocks
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 6 Jump Squats
Friday: Intensity Only
Saturday: Ruck March - 90 minutes, 30lbs
Sunday: 2 Rounds, Max Reps Pull-Ups
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max
Monday: OHS / 4 Pull-Ups
Tuesday: DL / 10 Hollow Rocks
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 6 Jump Squats
Friday: Intensity Only
Saturday: Ruck March - 90 minutes, 30lbs
Sunday: 2 Rounds, Max Reps Pull-Ups
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Sunday, April 14, 2013
Alpha Series - Week 1, Phase 4 MAXES
Phase Length: 3 Weeks
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max
Monday:BP / 6 Clappers
Tuesday:BSQT / 10 Hollow Rock
Wednesday:Push Jerk / 6 Split-Squat Jumps
Thursday:Intensity Only
Friday:Snatch / 3 OHS at Weight
Saturday:2 Rounds, Max Rep Push-up
Sunday:400m Walking Lunge
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max
Monday:BP / 6 Clappers
Tuesday:BSQT / 10 Hollow Rock
Wednesday:Push Jerk / 6 Split-Squat Jumps
Thursday:Intensity Only
Friday:Snatch / 3 OHS at Weight
Saturday:2 Rounds, Max Rep Push-up
Sunday:400m Walking Lunge
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, April 7, 2013
Alpha Series - Week 3, Phase 3
Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)
Monday:FSQT / 6 K2E
Tuesday:Snatch Balance / 2 OHS @ Weight
Wednesday:Intensity Only
Thursday:Shoulder Press / 3 strict Pull-Up
Friday:DL / 10 Hollow Rocks
Saturday:5m AMRAP, 50' Bear Crawl
Sunday:5k Run
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)
Monday:FSQT / 6 K2E
Tuesday:Snatch Balance / 2 OHS @ Weight
Wednesday:Intensity Only
Thursday:Shoulder Press / 3 strict Pull-Up
Friday:DL / 10 Hollow Rocks
Saturday:5m AMRAP, 50' Bear Crawl
Sunday:5k Run
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sunday, March 31, 2013
Alpha Series - Week 2, Phase 3
Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)
Monday:BP / 15 Bear Crawl Steps
Tuesday:MetCon
Wednesday:BSQT / 6 KB Swings
Thursday:Snatch / 3 OHS @ Weight
Friday:C&J / 3 Strict Pull-Ups
Saturday:2Rds, 30 K2E, Rest 60s
Sunday:2Rds, Max Reps Push-Ups, Rest 60s
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)
Monday:BP / 15 Bear Crawl Steps
Tuesday:MetCon
Wednesday:BSQT / 6 KB Swings
Thursday:Snatch / 3 OHS @ Weight
Friday:C&J / 3 Strict Pull-Ups
Saturday:2Rds, 30 K2E, Rest 60s
Sunday:2Rds, Max Reps Push-Ups, Rest 60s
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
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