This 21-week program is designed to provide 5 workouts per week, offering strength cycles to improve your back squat, bench press, deadlift and Olympic lifts. It offers supplemental metabolic conditioning circuits, high-intensity interval training and core training. Minor scaling suggestions and modifications are provided. Basic knowledge of functional fitness mechanics, proper movement techniques and strength training is required. This training template is designed for Intermediate to Advanced level athletes with a general understanding of movement fundamentals and scaling.
STRENGTH: squat snatch + overhead squat
Every :30 for 10:00, 1 rep @ 65-70%
STRENGTH SUPP: 5 x 5 snatch grip deadlift (increasing load)
-superset each set with max unbroken handstand push-ups-
**no more than 15:00 on this**
3 ROUNDS: (rest 2:00 between rounds)
15 calorie row
15 dumbbell cleans (50/35)
15 dumbbell push presses (50/35)
15 dumbbell front squats (50/35)
Scaling: you may use a barbell for this complex, but keep in mind going forward that DBs will improve strength and will create balance in movements. If you choose a barbell, Rx weights will be 135/95.
100 GHD sit-ups (sub anchored abmats if no GHD)
STRENGTH: squat clean and jerk
Every :30 for 10:00, perform 1 squat clean + 1 split/push jerk (~70%)
100ft. Farmer’s carry (50/35)
100ft waiters walk (50/35) *50ft right arm, 50ft left arm*
100ft walking lunges
5 x 200m row/run (Rest 1:00 between effort)
Want A Sample Of Some Of The Conditioning You Might See??
AMRAP20: (As Many Rounds As Possible in 20:00)
front squats (135#/95#) + bar-facing burpees
-REST 1:00 B/T ROUNDS-