Monday; OHSQ x1 and 1 mile run test!

Tuesday: 30 Sandbags/med ball over shoulders 100/50, 30 calories rowing, 30 MedBall Lunges 50/30 2 Rounds for time

Wednesday: “Michael”

Thursday: Back Squat x1

Friday: 9/7/5 Skin the cats, 21-15-9 Horizontal rows, 21-15-9 Power Cleans 95/65

Saturday: 30 Deadlifts 155/105 (this causes the rotate), ski erg max distance , bike max distance, rest,  teams,of 4


Weightlifting Conjugate:

Monday: Upper Body Accessories

Ring Dips 5×5, get serious

Isometrics: Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions

Straight Bar Cable Pressdowns 5×10

Underhand Lying DB Extensions 3×25

Archer Pull-ups do 25/side

100 Pull Aparts 1″ Band


Tuesday: Rest


Wednesday: Speed Strength Clean and Jerk

Power Clean 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands Cleaned against bands

Jerk for heavy in the blocks against micro bands

Max Chain SN High Pull 20×1 50% of best clean+25% chains

DB’s to Jerk 40 seated jumps

Ankle Weight+Ball Strict Hypers 200x

DB Lat Raises 6×15


Thursday: Sleds Recovery Session

Sleds Recovery
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks


Friday: Absolute Strength Snatch

Deficit Power Snatch for max

Chain Push Press 7×1 65% + 25% chain

Walking Resist Twist w/ Band 5×5 trips

Back Extensions 100x


Saturday: Dynamic Effort Lower Body

Duffalo Bar on Back, Slightly below parallel Box Squat 12×2 with 50% of Back Squat max, and 25% Chains, wide stance

20×1 Sumo Speed Deadlifts 50%+25% bands

Bands Inverse Curl Negatives 25x

Sideways Sled Marching 2 Trips, with Micro around ankles

Reverse Hypers at Angle with Bands 180lbs 2 1” Bands 3 sets

Hanging Knee Raises 4×25, use ankle weights or a ball


Sunday: Rest


Powerlifting Conjugate:

Monday: Barbell on Back Wide Stance Concetric Only Goodmorning x3 K: 6

Belt Squat 5×6, against bands,  K: hold a 30lb ball

Glute Ham Raises 5 x max reps

Reverse Hypers, bands and weight, 5×12

One Handed Farmers Walk 3 trips/side



Regular Grip Pin Press (Bench Press) K: 15  using Straight Bar against bands K: Micro Doubled Same as for Rack Pull Deadlifts

Max Reps in 3 minutes of cambered bar wide grip K: 3 chains

Banded Lying SkullCrushers 5×12

Seated Cable Row, Supine Close Mag Grip, banded 5×12

Overhanded Straight 5×12

Standing Banded Twists 3 sets of 30/side



Speed Squats SSQ Blue band + 285, K orange and mini + 145

10×2 Sumo 175 w/ 1″ and micro bands 20 singles

Strict Reverse Hypers 5 sets

Seated Bandy Abduction 100x

Hanging Knee Raises 100x



Barbell on Back 30 seated jumps

Reverse Hypers 5×15

Weighted Planks w/ Belt Accumulate 5 Minutes

Banded 200x hamstring curls

Do 100-200 of them triceps extensions



Speed bench press Straight Bar 8×3 Bands K: 80K: Micro band

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Low Row on the Belt Squat 5×8

100 Bandy Sweeps

Lying DB Rotators 3x burning/side