Delta 2013 mesocycle, Conditioning Phase, Week 7

Length: 8 weeks
"Capacity Building"

Monday: Clean and Jerk Work
Tuesday: Push-Up Ladder
Wednesday: OHS
Thursday: BSQT
Friday: Deadlift
Saturday: 3 Rds, Max Reps Pull-Up, rest 60s
Sunday: 5k Run

EXERCISE KEY:
FSQT - Front Squat
OHS - Overhead Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

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Delta 2013 mesocycle, Conditioning Phase, Week 6

Length: 8 weeks
"Capacity Building"

Monday: Death by Deadlift
Tuesday: Max Pull-Ups
Wednesday: Snatch
Thursday: FSQT
Friday: Backwards Run
Saturday: 300 Sit-Ups
Sunday: 45 minute Ruck March

EXERCISE KEY:
FSQT - Front Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

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Delta 2013 mesocycle, Conditioning Phase, Week 5

Length: 8 weeks
"Capacity Building"

Monday: OHS
Tuesday: Bear Complex
Wednesday: OH Walking Lunge
Thursday: Sandbag Run
Friday: Dueling Ropes
Saturday: 3rds Max Rep PU; 60s rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

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Delta 2013 mesocycle, Conditioning Phase, Week 4

Length: 8 weeks
"Capacity Building"

Monday: Backsquat
Tuesday: Thrusters
Wednesday: Calorie Row
Thursday: Overhead Squat
Friday: Weighted Pull-Ups
Saturday: 200m Walking Lunge
Sunday: Active Rest Day - Yoga or Swim

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

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Delta 2013 mesocycle, Conditioning Phase, Week 3

Length: 8 weeks
"Capacity Building"

Monday: Bear Complex
Tuesday: SDHP + Clean
Wednesday: Man-Makers
Thursday: Snatch Balance
Friday: Walking Lunge
Saturday: 2rds Max Reps PU, 60s Rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

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Delta 2013 mesocycle, Conditioning Phase, Week 2

Length: 8 weeks
"Capacity Building"

Monday: Tire Flips
Tuesday: Weighted Pull-Ups
Wednesday: Thrusters
Thursday: Deadlift
Friday: Bear Crawl
Saturday: Rest Day
Sunday: 45 minute Ruck March

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
OH - Overhead
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
UB - Unbroken

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Delta 2013 mesocycle, Conditioning Phase, Week 1

Total Phase: 8 Weeks
"Capacity Building"

Monday: Weighted Pull-Ups
Tuesday: Weighted Push-Ups
Wednesday: OH Walking Lunge
Thursday: 1 Mile Sandbag Run
Friday: Clean and Jerk
Saturday: 5k Run
Sunday: 15 Minutes: Swim Laps

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
OH - Overhead
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

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