Hi all,

Welcome to Week TWO of this cycle. In the spirit of progressive overloading, some days have different round counts than last week and some of the movements changed. Just heads up that it’s same stimulus but things are switched around a bit.

Hit the squats and deadlifts hard this week, y’all. It’s a powerlifting cycle!

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

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

  • 10 Light Double DB Front Squats

  • 10 Plank Shoulder Taps per side

  • 5 Tempo Air Squats (5 sec down/5 sec up)

  • Accumulate 1:00 in Bottom of Squat Hold

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • Tempo Air Squats in the following rep scheme:

        • 10-10-8-6-4

      • :30 Hand Plank 

      • 12 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 6-8 Box Dips 

    • DB Only

      • Pause Single DB Goblet Squats in the following rep scheme:

        • 10-10-8-6-4

      • 8 Tripod Rows per arm

      • 10 Tuck-ups (or V-ups)

      • 1:15 Deep Squat Hold

      • 1:00 Double DB Farmer’s Carry Hold

    • Full Equipment

      • Barbell Front Squats in the following rep scheme:

        • 10-10-8-6-4

      • 6-8 Pull-up Negatives 

      • 12 V-ups

      • 1:15 Single KB Goblet Deep Squat Hold 

      • 1:00 Double DB Farmer’s Carry Hold (or KB)

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 4 Rounds for quality:

      • 1:00 Box Dips (can also use chair)

      • :30 Wall Sit

      • :30-:45 Hand Plank

  • DB Only

    • 4 Rounds for quality:

      • 1:00 Double DB/KB Farmer’s Carry

      • :45 Wall Sit

      • :30-:45 Forearm Plank

  • Full Equipment

    • 4 Rounds for quality:

      • 1:00 Double DB/KB Farmer’s Carry

      • :45 Weighted Wall Sit

      • :45 Handstand Hold

  • Log total reps (for dips) or laps (for carry) completed, adding weights and variation chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Inchworms + Push-up

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

  • 6 Unweighted Good Mornings

  • 6 Tempo Push-ups with 5-second Hold at bottom.

  • 6 Single Leg Glute Bridges per side

  • 6 Adductor Rock Backs per side

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • Unweighted Conventional Deadlifts in the following rep scheme:

        • 10-10-8-6-4

      • 16 Plank Shoulder Taps per side

      • 10 Unweighted Russian Twists 

      • 8 Unweighted Tempo Split Squats per side

      • :30 Odd Object Overhead Static Hold (pick anything around the house)

    • DB Only

      • Double DB Suitcase Deadlifts in the following rep scheme:

        • 10-10-8-6-4

      • 6 Double DB Bent Over Rows 

      • 8 Single DB Chops per side

      • 6 Single DB Goblet Bulgarian Split Squats per side

      • :45-:60 Double DB Overhead Static Hold

    • Full Equipment

      • 6 Barbell Conventional Deadlifts in the following rep scheme:

        • 10-10-8-6-4

      • 6 Single Arm Ring Rows per side

      • 6 Barbell Half Kneeling Landmine Twists per side

      • 8 Double DB Suitcase Bulgarian Split Squats per side

      • :60 Double DB Overhead Static Hold

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 3 Rounds for Time:

      • :40 Air Squats with :20 built-in rest

      • 12 Push-ups (from knees / from toes / hand release)

      • 12 Unweighted Reverse Lunges per side

  • DB Only

    • 3 Rounds for Time:

      • :30 Jumping Squats with :30 built-in rest

      • 12 Push-ups (from knees / from toes / hand release)

      • 12 Single DB Goblet Reverse Lunges per side

  • Full Equipment

    • 3 Rounds for Time:

      • :40 Jumping Squats with :20 built-in rest

      • 12 Push-ups (from knees / from toes / hand release)

      • 12 Single DB Goblet Reverse Lunges per side

  • Log time took to complete reps, adding variations chosen in the notes.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Orb Roll Pec - 1 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 / ruck / etc.

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

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 5 Wide Legged Good Mornings 

  • 5 Active Straight Leg Raise per side

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

• Strength:

  • 4 rounds, not for time

    • Bodyweight Only

      • :35 Alternating Plank-ups

      • 12 Unweighted Forward Lunges per side

      • :35 Alternating Plank-ups

      • 14 Sit-ups

      • :35 Alternating Plank-ups

      • 16 Push-ups (from knees / from toes / hand release)

    • DB Only

      • :35 Alternating Plank-ups

      • 12 Single DB Goblet Forward Lunges per side

      • :35 Alternating Plank-ups

      • 20 Sit-ups

      • :35 Alternating Plank-ups

      • 12 Push-ups (from knees / from toes / hand release)

    • Full Equipment

      • 0:45 Row for Distance

      • 6 Single DB Goblet Bulgarian Split Squats per side

      • 0:45 Row for Distance

      • 12 No-arm Sit-ups

      • 0:45 Row for Distance

      • 16 Push-ups (from knees / from toes / hand release)

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores. Shoot for same reps and/or distance despite less time to do so this week. This week is FOUR rounds, not FIVE.

• MetCon:

  • Bodyweight Only

    • AMRAP6 (As Many Rounds and Reps as Possible in 6 Minutes)

      • 20 Lateral Jumps over a target

      • 10 Tuck-ups

      • 50 Jump Rope Reps (single or double unders are OK)

  • DB Only

    • AMRAP6 (As Many Rounds and Reps as Possible in 6 Minutes)

      • 20 Lateral Jumps over DBs

      • 15 Tuck-ups or V-ups

      • 60 Jump Rope Reps (single or double unders are OK)

  • Full Equipment

    • AMRAP6 (As Many Rounds and Reps as Possible in 6 Minutes)

      • 20 Lateral Jumps over DBs

      • 20 V-ups

      • 70 Jump Rope Reps (single or double unders are OK)

  • Log total rounds and reps completed in allotted time. Denote which variation of jump rope you chose to do in the notes

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

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

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 10 Light Double DB Front Squats

• Strength:

  • 6 rounds, not for time

    • Bodyweight Only

      • 20 Lateral Jumps Over Target per direction

      • 15 Leg Lifts

      • 10 Air Squat with 2-second pause at bottom

    • DB Only

      • 8 Strict Pull-ups (or Banded Pull-ups)

      • 16 Floor Press + Leg Lift 

      • 16 Jumping Squats 

    • Full Equipment

      • 15 KB American Swings 

      • 15 Floor Press + Leg Lift 

      • 15 Double DB Thrusters 

  • Log weights, distance, and variations completed successfully (and unbroken) across all movements as separate scores. SIX rounds this week, not FIVE.

• MetCon:

  • Bodyweight Only

    • 40 Jumping Lunges (20 per side)

    • 40 Plank Jacks

    • 40 Jumping Jacks

    • 40 Mountain Climbers (Left + Right = 1)

  • DB Only

    • 100 Single DB Goblet Forward Lunges (50 per side)

  • Full Equipment

    • 80 Row calories

  • Log total reps, noting weights and variations chosen in the notes.

• Recovery

  • Trap Smash with LAX ball - 2 min. per side

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

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

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Long Workout Day!

  • AMRAP24 (As Many Rounds and Reps as Possible in 24 Minutes)

    • Bodyweight Only

      • 3 Air Squats

      • 3 Sit-ups

      • 3 Push-ups (from knees / from toes / hand release)

      • 6 Air Squats

      • 6 Sit-ups

      • 6 Push-ups (from knees / from toes / hand release)

      • etc……

    • DB Only

      • 3 Double DB Front Squats

      • 3 Sit-ups

      • 3 Push-ups (from knees / from toes / hand release)

      • 6 Double DB Front Squats

      • 6 Sit-ups

      • 6 Push-ups (from knees / from toes / hand release)

      • etc……

    • Full Equipment

      • 3 Barbell Power (or Squat) Cleans

      • 3 Toes-to-Bar variation (Hanging Knee Raises / Knees to Elbows / Toes to Bar)

      • 3 Push-ups (from knees / from toes / hand release)

      • 6 Barbell Power (or Squat) Cleans

      • 6 Toes-to-Bar variation

      • 6 Push-ups

      • etc……

  • Log total rounds and reps completed in allotted time, denoting variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

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 / ruck / etc.

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

• Some is better than none.

• Getting outside in any capacity is encouraged!