Hi all, happy toasty Sunday.

Let’s get into it.

Day 1

Squat with Compound Movement - Week 3 of 6!

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Unweighted cossack squats

  • Arm Swings

  • Small Resistance Band Curl + Press

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 6 Dbl KB Front Squats (FS)

  • 8 Dbl KB Suitcase Deadlifts

  • 10 Single KB Goblet Reverse Lunges (5 per leg)

• 17-20 - Debrief / transition / explain workouts

• 21-35 -

  • Heat 1: In 14 minutes, barbell complex: 7 sets of 7 times through the complex, log heaviest unbroken weight.

    • From Ground: Power Clean + Front Squat + Push Press

    • Complex is really three movements, so think of it as 7 sets of 21 “reps” if that’s easier.

    • Expect athlete to isolate each movement as a discrete part of the complex (i.e. the bar stops fully in the front rack with hips fully open before initiating a Front Squat. Athlete stands fully at the top of the Front Squat and pauses for a second before initiating the Push Press).

    • Intended Stimulus - Build in weight throughout if possible, but prioritize unbroken sets of 7. So athlete does not set the bar down until going through the 3-movement complex 7 straight times.

• 34-36 - transition and switch set-ups

• 37-51 -

  • Heat 2: E2MOM 14 of Pistol Squat work

    • Rep scheme: 7-7-6-6-5-5-4

    • Each number listed in the rep scheme is PER LEG.

    • Some recommendations on pistol squat progressions:

      • Box negatives, box negative tap and push off ground, full Single Leg (SL) squats from box, SL squats with leg sweep from box, TRX support in hands for SL Squats, elevate heel on fractional plate

    • Intended Stimulus - Challenging movement for you! Legs shaky by end. Higher box is more intense. Limit the push off the ground when you can.

• 52-54 - clean up

• 55-60 - Recovery

  • Foam Roll quads - 2.5 min per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 8 Unweighted windmills (4 per arm)

  • 8 Dbl KB Bent Over Rows

  • 8 Forward Lunge + Overhead Reach (4 per leg)

  • :30 Plank Hold

• 17-20 - Debrief / transition / explain workouts

• 21-39

  • 18 minutes -

    • Barbell Bent Over Row, 3 second descent

    • 6 sets of 8 reps

    • Ascend in weight throughout

  • Off-time - Empty or light barbell Kang Squats - 6-10 reps

  • Intended Stimulus - The eccentric (descent in the row) should be slower than you want it to be. 3 seconds should feel like forever on the descent in the later reps of the set. Should work up to a weight that is failure for you on the rows.

• 40-42 - transition and set-up for EMOM

• 43-55 -

  • AMRAP12:

    • 6 Dbl DB Z-press or HSPU

    • :40 Plank Hold or 4 wall walks

    • 2 TGU (one per arm) (<20 / 35 / 45+)

  • Intended Stimulus - A LOT of overhead, so make sure you keep core engaged throughout the entire workout. TGUs present a good opportunity to slow the breathing.

• 56-60 - Recovery

  • T-spine Smash with Lax Ball - 2 min per side.

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Day 4

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Scorpions

  • Thread the needles

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

  • 4 Inchworm Press-ups (i.e. push-up at the bottom)

  • 6 Single DB Goblet Squats

  • 8 Banded Pull-aparts (with red band)

  • 10 Hollow Rocks

• 18-21 - Debrief / transition / explain workouts

• 22-42

  • 20 minutes, Bench

    • Build to a heavy weight in the following rep scheme

    • 15-15-12-12-9-9-6-3

      • Intended Stimulus - Goal is to average out to 2.5 minutes per set, but do more sets in the first 10 minutes than in the second 10 minutes. Log your heaviest weight moved. Make contact with chest at the bottom, finish with full lock-out at the top. Spotter is always behind the bench, ready to grab the weight if it reverses course or if lifter asks for help.

    • Off-time - 6 dips on a box.

      • Play around with elevating the feet in front f you or hovering feet on some of these sets.

• 43-45 - transition and set-up for Metcon

• 46-54 -

  • AMRAP8:

    • 12 Alt. DB Snatch (6 per arm) (<20 / 35 / 50)

    • :30 boat hold or 9 tuck-ups or 9 v-ups

  • Intended Stimulus - Goal is 6+ rounds. Both movements should be unbroken - take breaks during the transition if you need a break. Moderate pace at the start, accelerate into the finish.

• 55-56 - clean up

• 57-60 - Recovery

  • Pec smash with Lax ball, :90 per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-15 - Warm-up - 4 minutes, continue to cycle through…

  • 4 TEMPO Jefferson Curls

  • 8 Dbl DB Strict Press

  • 8 Dbl DB FS

  • 16 Plank shoulder taps (8 per side)

• 16-19 - Debrief / transition / explain workouts

• 20-56

  • E:90MOM36

    • 1. 6 Barbell Strict Press with 3 second descent

    • 2. 6 Dbl DB 1 ¼ FS

    • 3. 6 KB SLRDL (6 per leg)

    • 4. :45 wall-sit (unweighted / 20# / 40# +)

• 56-60 - Recovery

  • Glute Smash on Foam Roller - 2 min per side

Day 6

• 0-12 - Dynamic Mobility and Intros / QOTD

  • World’s Greatest Stretch

  • Bootstrappers

  • PVC Overhead Pass-Thrus / Around the Worlds

• 13-19 - Warm-up - 6 minutes, continue to cycle through…

  • 4 Single KB Goblet Squats with pause to stretch at bottom

  • :40 Prayer Stretch on the Rig

  • 8 Box Step-ups

  • 8 Empty Barbell Power Snatches

• 20-22 - Debrief / transition / explain workout

• 23-25 - Warm-up a few Barbell Power Snatches, heavier than the warm-up previously.

• 26-50

  • AMRAP24

    • 12 Power Snatches (unbroken) (<35/65/95+)

    • 12 Weighted Box Step-overs (6/leg) (20”/24”) (<20 / 35 / 50+)

    • 250m or 300m ski erg

    • 1:00 mandatory rest

  • Intended Stimulus - Goal is to hit 6+ rounds, 4 minutes per round. Snatches should be unbroken, so lighter than your usual Metcon snatch weight. Weighted box step-overs should ensure side stepping off the box, not stepping straight down like you would on regular stairs. Knee out over pinky toe on side-step.

• 51-53 - clean up

• 54-60 - Recovery

  • Floor Angels with Lax ball, 3 min per side

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Acronym List:

• BS = Barbell Back Squat

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• G2OH = Ground-to-overhead

• GM = Good Morning

• HSPU = Hand Stand Push-ups

• KB = Kettlebell

• MBC = Med Ball Cleans

• MetCon = Metabolic Conditioning

• OHS = Overhead Squat

• 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

• TGU = Turkish Get-up

• TTB = Toes-to-Bar

• WB = Wall Ball