Hi all, happy stormy Sunday.

Let’s get into it.

Day 1

Squat with Compound Movement - Week 5 of 6

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Mini Band Curl and Press

  • Bottom of Squat Stretching

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

  • 6 Dbl KB Strict Press

  • 6 Dbl KB Cleans

  • 12 Single KB Russian Swings

  • 12 Hollow Rocks

• 17-20 - Debrief / transition / explain workouts

• 21-33 -

  • Squat Clean and Jerk Complex:

    • E2MOM12:

      • Barbell Power Clean + Barbell Squat Clean + Barbell Front Squat (FS) + Barbell S2OH, then…

      • 1 Barbell Squat Clean and Jerk

      • Move through the complex one time every two minutes. One time through complex is five “reps” - doing each of the listed movements once, one after another in succession.

  • Intended Stimulus - Lighter weights will go a long way today, work on grip strength (hook grip if you can) and take a deep breath or two before the fifth (and final) movement in the complex. Should have about a minute’s rest before then next attempt. Legs should be working hard on the squats, so push the depth to reach slightly beyond your typical bottom range of motion.

• 34-38 - transition and set-up for workout

• 39-51 -

  • Three Rounds for Time, Time Cap is 12 minutes:

    • 5 TTB Variation (:30 Active Bar Hang/ 5 Strict Hanging Knee Raises / 5 Strict TTB)

    • 10 Dbl DB Hang Power Clean and Jerk (<15s / 25s / 35s+)

    • 15 Plate G2OH (15 / 25 / 35+)

    • :60 rest

  • Intended Stimulus - Designed to be a “sprint then recover,” “sprint then recover” type workout. Move with quality first, then earnest second. Challenge the weights a little bit today too, as :60 built in rest in a workout this short will give you enough time to stay fresh. Two sets max on weighted movements. Try to work for 3ish minutes per round, then rest the minute, repeat.

• 52-54 - clean up

• 55-60 - Recovery

  • Massage Gun Traps - 2.5 min per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Half Kneeling Hip Flexor Stretch

• 11-18 - Warm-up - complete 4 rounds of…

  • :40 on the rowing machine. RPE increases each round.

  • :40 World’s Greatest Stretch (alternate leg half way each round, so hitting both legs every time)

• 19-22 - Debrief / transition / explain workout

• 23-27

  • Warm up for longer row/review row strategies and tactics.

• 28-40

  • 2,000m Row Time trial

    • 500m Pace Tracks: (>2:15 / 1:55-2:15 / <1:55)

    • Intended Stimulus - Intent is to finish with a consistent pace between all 4 separate 500m legs, if not even faster in your later legs. Last 300-400m are a sprint into the finish!

• 41-45 - clean up and put away rowing machines

• 46-55 - Accessory

  • No measure, keep cycling through:

    • 8 KB Horn Curls

    • 6 “Is” / “Ys” / “Ts” with Fractional Plates

    • :40 Forearm Plank Hold

• 56-60 - Recovery

  • Couch Stretch, 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

  • Bootstrappers

  • World’s Greatest Stretch

  • Banded Good Mornings

• 11-17 - Warm-up - complete 3 rounds of…

  • :30 Cat/Cow Flow

  • :30 Dbl KB Suitcase Deadlifts

  • :30 Updog/down dog flow

  • :30 Single KB American Swings

• 18-20 - Debrief / transition / explain workouts

• 21-45

  • For 24 minutes, build to a heavy set of 5 Conventional Deadlifts

    • Recommended Rep Scheme:

      • 10-9-8-7-6-5-5-5…

      • The first few sets can be faster transitions (less rest) as you build in weight. Once you hit the set of 7, give yourself AT LEAST 2:30 between Barbell attempts.

      • Off-time: 45 TOTAL dips

        • (Box - Toe Assisted/ Box - L-sit or no toes / Rings)

    • Intended Stimulus - Goal is to get through the dips earlier on in the clock so your last 8-10ish minutes are reserved just for the deadlifts. Barbell Conventional Deadlifts should be SETS OF FIVE. Not “How heavy can I go for one rep again today?” This is a capacity building session, moderate weight i.e. 80-85% of your 1RM, for 5 continuous “touch-and-go” reps.

• 46-48 - transition

• 49-55 - 3RFT

  • 8 Dbl KB Suitcase Deadlifts (<26s / 35s / 53s+)

  • 10 Push-ups

  • 12 Sit-ups

• 56-57 - clean up

• 58-60 - Recovery

  • Trap Smash with Lax ball - one min. per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

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

  • :30 Jump Rope

  • 8 Unweighted Box Step-ups (4 per leg)

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

  • 8 Jumping Squats

• 18-21 - Debrief / transition / explain workouts

• 22-48

  • No Measure (for quality): 4+ rounds

    • 12 Barbell Back Rack Forward Walking Lunges (empty Barbell / 75 / 95+) (6 per leg)

    • :45 Overhead Plate Hold (<25 / 35 / 45+)

    • 12 Single DB Weighted Box Step-ups (<25 with 12” box / 35 with 20” box / 50 with 24” box)

    • :60 Accumulated Dbl KB Farmer’s Carry (breaks are allowed, just accumulate total of 60 seconds per round) (<26s / 35s / 53s+)

  • Intended Stimulus - Shoot for 4+ rounds. Grunt work day so push the weight but go unbroken on the first three movements. Score is total weight moved for one entire round. E.g., if I did my lunges with an empty 45# bar, plate hold with 25# plate, step-ups with a 20# DB, and Farmer’s carry with two 26# KBs, my total score would be 45 + 25 + 20 + 26 + 26 = 142

• 49-52 - clean up

• 53-60 - Recovery

  • Glute Smash on Foam Roller - 2 min per side

  • Child’s pose - 1.5 min per side

Day 6

• 0-12 - Dynamic Mobility and Intros / QOTD

  • Ankle Flex/Extend/Invert/Evert

  • World’s Greatest Stretch

• 13-19 - Warm-up - complete 4 rounds of…

  • 100m / 150m run

  • 8 Scapular Pull-ups on Pull-up bar

  • 8 Reverse Jackknives (Down dog toe taps)

  • 6 Alt. Single DB Snatches (3 per arm)

• 20-22 - Debrief / transition / explain workout

• 23-25 - Warm-up a few DB Snatches at working weight.

• 26-50

  • For time, Time Cap is 24 minutes:

    • Buy-in: Run (800m, 1200m, 1600m)

    • 36 Alt. Single DB Snatches (<25 / 35 / 50) (18 per arm)

    • 36 Pull-up Variation (Ring Rows / Banded Pull-ups / Pull-ups)

    • 36 Alt. Single DB Snatches (<25 / 35 / 50) (18 per arm)

    • Cash-out: Run (800m, 1200m, 1600m)

  • Intended Stimulus - This is an aggressive time cap so scaling / modifying is encouraged. Cut down that run distance so that you come in around 7-8 minutes for both the buy-in and the cash-out. Pull-up variation, start more challenging and scale down only once you feel as though you MUST DO SO. Don’t default straight to banded pull-ups if you can do a few pull-ups unassisted!

• 51-54 - clean up

• 55-60 - Recovery

  • Legs up the wall - 5 minutes (widen legs every minute)

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

• RPE = Rate of Perceived Exertion

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• SWGDL = Snatch Width Grip Deadlift

• TGU = Turkish Get-up

• TTB = Toes-to-Bar

• WB = Wall Ball