Hi all, happy August.

We’re in the final week of the Squat + Compound movement cycle! You made it!

Let’s get into it.

Day 1

Squat with Compound Movement - Week 6 of 6

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Ankle Mobility

  • Bottom of Squat Stretching

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

  • 6 MB Strict Press

  • 6 MB Squat Cleans

  • 6 MB Thrusters

  • 6 PVC Pass Thrus

• 17-20 - Debrief / transition / explain workouts

• 21-41 -

  • The Bear Complex:

    • 5 Sets of 7 reps

      • One “rep” is Power Clean + FS + Push Press + BS + Push Press

      • Hold on to the bar for all 7 “reps” in the set

      • Rest as long as you’d like between sets

  • Intended Stimulus - Ascend in weight conservatively if you feel up for it, otherwise keep the weight consistent. Each movement is “Strict” meaning make sure you complete the Power Clean and stand up fully before initiating the Front Squat, complete the Front Squat and stand completely before initiating the Push Press, etc. Last but not least, do your very best to do all 7 “reps” unbroken before setting the bar down.

• 42-44 - transition and set-up for workout

• 45-51 -

  • For Time, Time Cap is 6 minutes:

    • 25 Sit-ups (unweighted / light MB / heavy MB)

    • 25 Med Ball Cleans (10 / 15 / 20)

    • 25 Sit-ups (unweighted / light MB / heavy MB)

  • Intended Stimulus - Designed to be a “finish the day strong” workout. Shoot for 75 seconds per movement.

• 52-54 - clean up

• 55-60 - Recovery

  • Massage Gun Quads - 2.5 min per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-15 - Warm-up - complete 4 rounds of…

  • 8 Tuck-ups / V-ups

  • 8 KB Russian Swings

  • 8 KB American Swings

  • 4 Unweighted Windmills (per side)

• 16-18 - Debrief / transition / explain workout

• 19-22 - Drill Turkish Get-ups Unweighted

• 23-38

  • 8 sets, ascending in weight throughout

    • 3 Turkish Get-ups, unbroken, per side

    • Rest as long as needed between sets

  • Intended Stimulus - Intent is to be shaky, but still confident overhead the whole time! Only jump up in weight if you are confident you can do that new weight.

• 39-42 - transition and set-up for workout

• 43-55 - AMRAP12

  • :30 (plank hold / shoulder taps / renegade rows)

  • 20 KB Russian Swings (<35 / 44 / 62+)

  • 10 Ball Slams (<10lbs / 20 lbs / 30+ lbs)

• 56-60 - Recovery

  • Trap 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

  • World’s Greatest Stretch

  • Banded High Pull

  • Ankle Mobility

• 11-16 - Warm-up - complete 3 rounds of…

  • 8 Dbl KB Suitcase DL

  • 8 Single KB Goblet Reverse Lunges (4 per leg)

  • 8 PVC Good mornings

  • 8 Cossack Squats (4 per direction)

• 17-19 - Debrief / transition / explain workouts

• 20-45

  • For 24 minutes, build to a heavy set of 4 Back Rack Split Squats

    • Recommended Rep Scheme:

      • 8 per leg

      • 7 per leg

      • 6 per leg

      • 5 per leg

      • 4 per leg

    • Off-time: 50 TOTAL pull-up attempts

      • (Ring Rows or Banded / Lightly Banded or Strict / Weighted)

    • Intended Stimulus - Split Squats take a long time and a take a lot out of you. Don’t be surprised if each set of split squats + pull-up attempts takes 5 minutes apiece. That’s OK. Shoot for proud torso and safe knee depth on the split squats. Taking it up to a bench or box for Bulgarian split squats is encouraged!

• 46-48 - transition

• 49-55 - 3RFT

  • 8 Tuck-ups (tuck-ups or v-ups are OK)

  • 8 Sandbag Clean and Press (<25 / 50 / 70+)

  • 8 Burpees over the Sandbag (Half Burpee / Full Burpee / Strict Burpee)

• 56-57 - clean up

• 58-60 - Recovery

  • Glute Smash with foam roller - one min. per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Bootstrappers

  • Knee-over-toes Knee Circles

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

  • 8 Dbl KB Sumo DL - ascending in weight

  • 8 KB SDLHP

  • 8 Glute Bridges

  • :30 Foot circles (Warm up ankles)

• 18-21 - Debrief / transition / explain workouts

• 22-40

  • In 18 minutes - build to a heavy set of 5 Sumo Deadlifts

    • Recommended Rep Scheme:

      • 10-9-8-7-6-5

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

  • Off-time: :30 Overhead plate hold (<25 / 35 / 45+)

  • Intended Stimulus - Barbell Sumo 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.

• 41-42 - transition

• 43-50 -

  • 50 reps for time of Single KB SDLHP (<35 / 44 / 62+)

  • Intended Stimulus - sell it out! Flat back the whole time, shoulder blades locked in place, big hip hinge! Neutral spine at the top is made possible thanks to elbows high. Go GET IT. Should be FAST.

• 51-52 - 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

  • Scorpion / Iron Cross / Arm Circles

  • Lunge and Extend overhead

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

  • 12/15 cal on cardio machine

  • 12 Banded Pull-aparts

  • 6 Dbl DB Cleans

  • 6 Single Arm Ring Rows (3 per arm)

• 20-22 - Debrief / transition / explain workout

• 23-25 - Warm-up a few Dbl DB Haymakers at working weight

  • Haymaker - Push-up, Row (left) + Row (Right) + Squat Clean Thruster with two dumbbells in your hands the whole time

• 26-52

  • AMRAP26

    • Row Cals (30 / 40 / 50)

    • 6 Dbl DB Haymakers (<25s / 35s / 50s)

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

  • Intended Stimulus - Haymakers are a very tough movement, so scaling / modifying the weight is encouraged. Aim to complete each round in under 6 minutes, finishing the workout in just over 4 rounds total. 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!

• 53-54 - clean up

• 55-60 - Recovery

  • Pec and Shoulder Smash with the Orb - 2.5 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

• MB = Med Ball

• 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