A – PREP
MACE WORK
Cross Body Top
Cross Body Bottom
Prayer Switch
Arrow
Shield
B – RAMP
X
C – CONDITION
The snatch and squat are a ladder – add 2 reps each round. The 200m Run and 10/8c Row/Ski always stays the same.
15-20m AMRAP
2 Snatch (cap53)(cap 35)
2 Squat
200m Run
10/8c Row/Ski
D – STRENGTH
WEEK 1
STR: 3-6×3, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×12, (optional) then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
*If doing Cleans or Landmine Clean and Press, always do 3 explosive reps, no matter what protocol.
E – ASSISTANCE
GPP
3×20 Seal Row
3×8 L/R Curtsey Lunge
3×12 Hanging Leg Raises
| ADV UPPER 3×8-12 DB Chest Presses 3×12-15 DB Flys 3×12 DB Row |
ADV LOWER 3×6-8 Front Foot Elevated Split Squat 3×5-10 Nordic Hamstring Curls 3×12 KB Good Mornings |
ADV POWER 3×3 L/R SA KB Clean and STRICT Press 5×5 KB Swing 3×3 Standing Rotational MB Punch to Floor |
ADV BACK 3x Max Pullups 3×15 Seal Rows 3×10 DB Shoulder Presses |