Friday
ON A 20:00 RUNNING CLOCK
Build to a Heavy 2-Rep Front Squat
LIFTING TIMELINE
MIN 0-7: Light-Mod Loads (2-3 Sets of 5 Reps)
MIN 7-14: Mod to Mod Heavy Loads (2-3 Sets of 3 Reps)
MIN 14-20: Heavy Loads (2-3 Attempts of 2 Reps)
*Newer athletes work to 2-5rm
“BENCHMARK WORKOUT “”SUGAR, WE’RE GOIN DOWN”” FOR TIME
18-15-12-9
Wall Balls
Box Jump
Cal Bike*
Newer Atletes modify reps: 9-15-12-9
Wednesday
ON A 20:00 RUNNING CLOCK
Build to a Heavy 2-Rep Deadlift
Suggested Deadlift loading plan…
MIN 0-5: 2 SETS x 4 REPS (Barbell to 40%)
MIN 5-10: 2 SETS x 4 REPS (40% – 65%)
MIN 10-15: 2 SETS x 2 REPS (65%-85%)
MIN 15-20: 2 SETS x 2 REPS (85%-100+%)
*Newer athletes work to 5rm
AMRAP x 10 MINUTES
21 Double Unders
15 KB Swings
9 Up-Down
3 DeadliftsÂ
Tuesday
3 SETS*
Max Reps ‘Unbroken’ Strict Pull-Ups
-Rest As Needed b/t Sets-
*Option to Use Band, Ring Rows, Bar Rows or Max effort Chin over bar hold… somthing athlete wants to improve in the weeks to come
3 SETS*
AMRAP x 4 MINUTES
8 Air Squats
8 DB Farmer Alt. Step-Ups (35/20)|(20/15)/(24/20)
4-8 Pull-Ups
-Rest :30 b/t Sets-
*Pick Up Where You Left Off.
Monday
ON A 15:00 RUNNING CLOCK
Build to a Heavy 2-Rep Push Press
*Newer athletes work to 5rm
Athletes can lift every 2:00-2:30!
MIN // REPS // LOADING
0-2 // 4 // light
2-4 // 4 // light-moderate
4-6 // 4 // moderate
6-9 // 2 // moderate-heavy
9-12 // 2 // heavy
12-15 // 2 // heavy
6 ROUNDS FOR TIME
10 Single DB Alt. Hang Power Clean + Press (50/35)|(35/20)
10/8 Cal Row
10 V-Ups or Toes to Bar*
Saturday