Hi all, happy June!

Let’s get into it.

Day 1

Squat / Lunge Cycle Week 5 of 6!

• 0-12 - Dynamic Mobility and Intros / QOTD

• 13-18 - Warm-up - 5 minutes, continue to cycle through…

  • 5 Looped Resistance Band Lateral Shuffles (per direction)

  • 5 Dbl KB Suitcase Deadlifts

  • 5 Dbl KB Front Squats

  • 5 Dbl KB Push Press

• 19-23 - Debrief / transition / explain workouts

• 24-49

  • Front squat:

    • Three sets of 12 reps

    • Two sets of 8 reps

    • One set of 4 reps

    • One set of 8 reps

    • One set of 12 reps

  • Intended stimulus - first three sections are “building in weight” and the last two as “stay as close as I can to this heavy weight from set of 4 reps”

  • Off-time - Dbl DB suitcase hold for :30, clean into front rack, immediately into 4 push press WITHOUT PUTTING WEIGHTS DOWN IN-BETWEEN.

• 50-52 - clean up

• 53-60 - Recovery

  • Couch Stretch - 3.5 min per side

Day 2

Day 3

Day 4

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-17 - Warm-up - 6 minutes, continue to cycle through…

  • 12 Reverse Jackknives (6 per side)

  • 12 Single DB Hang Power Cleans (6 per side)

  • 12 Single DB Push Jerks (6 per side)

  • 6 Burpees with lateral hop over DB

• 18-23 - Debrief / transition / explain workouts

• 24-28

  • Both heats warm up Barbell movements to working weight

• 29-60

  • Two heats of DT. Each heat is time capped at 15 minutes.

  • One group works on DT while other performs EMOM15.

  • DT:

    • 5 RFT:

      • 12 Deadlifts

      • 9 Hang Power Cleans

      • 6 Push Jerks

  • EMOM15:

    • :30 on / :30 off wall walks. Keep track of total.

• HOMEWORK - Recovery

  • Legs up the wall - 5 minutes

Day 5

Day 6

Day 7

Acronym List:

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• GM = Good Morning

• KB = Kettlebell

• MetCon = Metabolic Conditioning

• PVC = polyvinyl chloride - mobility tool (white plastic plumbing pipe)

• QOTD = Question of the Day

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• WB = Wall Ball