DAY 1
Warm up with Squats, Jump Squats, Tuck Jumps
Then:
One-minute of each of the following movements:
- Tire Flip +
- Tuck Hang +
- KB Swing @ 70# KB +
- Ring Support +
- KB or DB Push Press @ 2x 30-40# +
- Forward Leaning Rest on rings (feet same height or higher than hands)
Seven rounds (about 35-40 total minutes)
Then:
Cool Down with a 5-7 min light jog.
DAY 2
Warm Up
- 3×10 OHS @ PVC
- 3×5 OHS @ BB
- 3×10 Drop Snatch @ PVC
- 3×5 Drop Snatch @ BB
Then:
“The Drill” (Snatch complex):
- 2×1 @ 75#
- 3×1 @ 95#
- 1×1 @ 95# (with toes on 10# plates)
Then:
- Clean/ Front Squat/ Hang Clean @ 80% of Clean 1RM:
- One triplet every min for 10 minute
Then:
- KB Clean & Jerk @ 2x 45# KB
- Max reps in 10 min
Then:
- 8×2 Dead Stop Front Squat @ 70% 1RM
- Rest 1 minute between sets
Then:
- 2×2 Dead Stop Front Squat @ 90% 1RM
- Rest 1 minute between sets
DAY 3
10 minute Row @ Easy Pace
- Then:
6x (30sec Work/30sec Active Rest) Row @ 1:30/500m pace
Three Blocks, Rest 3 min between blocks
- Then:
4x (30sec Work/30sec Rest) Frog Hop
Aim for 20-25 jumps per work interval, maintain consistent height
Two Sets, Rest 2 min between blocks
- Then:
3×20 Deadlift @ 25-30% 1RM
Day 4
10x SLDL (10 each side) @ 35#, 44# 53# KB
- Then:
3×5 SLDL (5 each side) @ 70# KB
- Then:
3x Deadlift Rack Pull (3 each) @ 225#, 315#, 405#
- Then:
1x Rack Pull (start pull with bar just above knees) + 1x Deadlift:
3 (1/1 @ 100% / 75%)
3 (1/1 @ 120% / 90%)
2 (1/1 @ 130% / 100%)
1 (1/1 @ 130% +/- / 105- 110%)
- Then:
1x Zercher Lift + 3x Zercher Squat
3-4 sets @ increasing weight
Lastly…
10 min easy skierg cool down
Day 5
10 minute Row @ easy pace
- Then:
10x Pull-up +
15x Push Press @ 40- 50% 1RM
Seven rounds
- Then:
5x KB Clean @ 2x 70# KB +
10x Ring Dip
Five sets, rest 1 min between sets
- Then:
Cool Down- Foam Roll extensively.
Day 6 and 7
* Rest or easy recovery day. Also please make sure you mobilize 30 minutes during these two days.
WEEK #2
Day 8
5x30m Lunge
5x 30m OH Lunge @ 25#
- Then:
5×5 Dead Stop Back Squat @ 225#
- Then:
6x Heavy sand med ball, clean to shoulder @ 95# bag (3 each side) +
40m Bear Crawl
Seven rounds
- Then:
2x 15-foot Rope Climb (no feet for as long as possible) +
3x Back Squat (thighs below parallel) @ 275# +
5x Box Jump @ 30” Box
Five sets, rest as needed between sets
Day 9
10 minutes of Various Carries (various loads and positions)
- Then:
10 minute Row @ Easy Pace
- Then:
5000m Row for Time
- Then:
Cool Down
Day 10
Row 5-10 min @ easy pace
- Then:
Bent-over Row/Pull-up:
8/8 @ 40% (Row 1RM)
8/8 @ 50% 1RM
6/6 @ 60% 1RM
Rest 2 minutes
- Then:
Ring Dip/ Rope Pull:
10/20m @ 60#
10/20m @ 100#
8/20m @ 120#
6/20m @ 150#
- Then:
50x Sandbag/med ball Get-up @ 70-75# bag (for time)
Note:
The Rope we use for Rope Pulls is 10m Long. We attach the weight with chains and/or KBs or DBs
Day 11
3×20 Squat
3×10 Jump Squat
4×5 Tuck Jump
- Then:
Knee Jump:
5×3 without weight
3×2 @ 45#
3×2 @ 75#
2×2 @ 95#
2×1 @ 115#
Then work up to 1RM
- Then: 12x Power Clean @ 65- 70% 1RM +
2:00 minute Step-up @ 20” box +
2:00 minute Rest
Three Rounds
Then:
3 minute Intermission (including 3rd-2min Rest period above)
- Then:
8x Front Squat @ 70% 1RM +
3:00 minute Row +
2:00 minute Rest
Three Rounds
- Then:
Cool Down
Day 12
3×20 Deadlift @ 30% 1RM DL
3×20 Deadlift @ 30% 1RM DL off of 4” Box
Then:
2000m Row for Time
Then:
Cool Down by doing 100 worrior sit ups then spending 10 minutes mobilizing your hips please
Day 13
5 k Run
Day 14
Rest completely. Take this time to do mobilization work or meditation.
Day 15
10x30m Various Carries
5x30m Lunge
5x30m OH Lunge
- Then:
10×3 Fat Bar Hi-Pull (clean grip, bend elbows) @ 153#
Catch bar in high hang position (mid-thigh) on the way down – it’s grip work – then lower it to the floor for the next pull
Rest 1 min between sets
- Then:
8×3 Accelerating Back Squat @ 135# + 135# of chain
Rest 1 min between sets
- Then:
6×4 (2 each leg) Lunge @ 95# Sandbag on one shoulder & 106# KB in opposite hand
Rest 1 min between sets
- Then:
3x 40m Sled Drag (forward) @ 420#
Rest 1 min between sets
3x 40m Sled Drag (backward) @ 500#
Rest 1 min between sets
Day 16
Warm up with medicine balls
- Then:
Practice Front Squat Push Press, work up to load to be used for intervals
- Then:
15x (20sec work/10sec rest) FSPP @ 95#
Player must hold barbell throughout
- Then:
4x (30sec Work/30sec Rest) of Burpee or Split Jump or Frog Hop
Three Sets, Rest 2 min between blocks
Day 17
10 minute Row to Warm up
- Then:
50x Get-up @ 44# KB
Player MUST alternate hands, must do Snatch to change hands, i.e. 50x Get-up and 50x Snatch total
- Then:
Row:
15x (30sec work/90sec active rest)
Each interval must be 1 meter further than the previous interval
Start @ 150m
- Then:
300-sec Ring Support
- Then:
300-sec Forward Leaning Rest (plank) on rings, feet same height as hands (great opportunity to work on your reverse hallow rock)
Day 18
3×20 Squat
3×10 OHS @ PVC
2×10 OHS @ BB
Then:
Work up to OHS 1RM
Then:
6×3 OHS @ 80% 1RM
Rest 2 minutes between sets
Then:
Work up to Jerk 1RM
Then:
8×2 Jerk @ 85% 1RM
Then:
3×3 minutes of KB C&J (one hand) @ 53#
Rest 1 min between sets
Any rest taken during work interval must be in “Rack” or Overhead position
Day 19
Warm up with Squat, Push-ups, and Pull-ups
Then:
“Meritorious”:
30x HSPU +
40x Pull-up +
50x KB Swing @ 53# +
60x Deck Squat +
70x Burpee
Then:
Cool Down
Day 20, 21
Rest fully. Great time to invest in mobilizing the sticky areas.
Day 22
3×20 Squat
3×10 Jump Squat
4×5 Tuck Jump
- Then:
Knee Jump:
3×5 without weight
2×3 @ 45#
2×3 @ 75#
10×2 @ 95#
Emphasis on SPEED
Rest 60+ sec between sets @ 95#, otherwise rest as needed
- Then:
7x “Cheerleader” @ 115# +
5x Clap Push-up + 5x Clap Pull-up
Five Sets, Rest 1 min between each
Again emphasis on SPEED
- Then:
2x Front Squat @ 90% +
3-5x Depth Jump from no higher than 14” box, and 12” box ideal
4-6 sets depends on fatigue
Rest 2-3 min btwn sets
Depth Jump = SPEED off the floor
One minute rest between rounds
Day 23
Pull-ups, Push-ups, Dips to warm up
- Then:
4x (20sec work/10sec rest) Row @ >100m per interval pace
Two Sets, Rest 1 minute between each
- Then:
4 min of (4x Pull-up + 4x Push-up)
- Then:
4x (20sec work/10sec rest) Row @ >100m per interval pace
Two Sets, Rest 1 minute between each
- Then:
4 min of (4x Pull-up + 4x Dip)
- Then:
Row 5000m @ easy/moderate pace, i.e. 20-22 minutes
Day 24
3×20 Squat
3×10 Jump Squat
4×5 Tuck Jump
4×6 Split Jump
Then:
6×2 Clean Hi-Pull (from floor) @ 80%
Catch bar in hang before lowering to floor slowly Rest some between sets
Then:
Jerk:
1×5 @ 50% 1RM
1×5 @ 60% 1RM
1×3 @ 70% 1RM
1×2 @ 80% 1RM
10×2 @ 50% 1RM
Emphasis on SPEED
Rest 60+ sec between sets
Then:
4x Lunge (2 each leg) @ heavy load (i.e. 200#) +
4- 6x Split Jump (HIGH)
4-6 sets depends on fatigue
Rest 2-3 min btwn sets Split Jump = SPEED off the floor
Day 25
6-Way BB Complex:
6x DL +
6x Bent Row +
6x Hang Clean +
6x Front Squat
6x Back Squat
6x Push Press +
6x Push-up
Four Sets @ 75-85-95-105 (4 sets)
Then:
3×10 OHS @ PVC (warm up shoulders)
Then:
Work up to Heavy OHS
Then:
10×2 OHS @ 80%
Rest 1 minute between sets
Then:
1x Clean + 1x Front Squat + 1x Jerk @ 165#
1 Triplet every 30 seconds for 10 minutes
Then:
Pull-up Ladder:
1x PU 1st min
2x PU 2nd min
3x PU 3rd min
4x PU 4th min
Go until failure (likely in the 12-15 range)
Day 26
200x Pull-ups +
200x Push- ups +
200x Dips +
200x HSPU
Any order, rest as needed. Just for volume and for “fun” and functional muscular endurance.
Day 27
Warm up with Squats, Jump Squats, Tuck Jumps
Then:
One-minute of each of the following movements:
- Tire Flip +
- Tuck Hang +
- KB Swing @ 70# KB +
- Ring Support +
- KB or DB Push Press @ 2x 30-40# +
- Forward Leaning Rest on rings (feet same height or higher than hands)
Seven rounds (about 35-40 total minutes)
Then:
Cool Down with a 5-7 min light jog.
Day 28, 29
Rest fully. Great time to invest in mobilizing the sticky areas.
