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Alchemy 365 Barbell | Sept 2024 - Strength and Power
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To log your reps and loading, click FILE > MAKE A COPY to save your own version of this tracker!
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Day 1:
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Core Lifts
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Day 1 Day 2Day 3Day 4Day 5Day 6Day 7
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25 Minutes to complete 3-5 Sets x 5 Hang Power Clean

10 Minutes to build to a HEAVY 1x10 Back Squat

Accumulate: 5 Min Plank Hold
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Conditioning
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Day 1 Day 2Day 3Day 4Dates
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Conditioning (11 Min)

Buy in:
50 2xTorp Thrusters

Rest 1 Minute

Then, in the remainder of 11:00, AMRAP:
5 Pull Ups
10 Push-ups
15 Air Squats		9/3
9/9
9/13
9/19
9/25
10/1
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DAY 2:
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Core Lifts
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Day 1 Day 2Day 3Day 4Day 5Day 6
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25 Minutes to complete 3-5 Sets x 5: Bent Over Row

10 Minutes to build to a HEAVY: 1x10 Push Press

Accumulate: 100 Alt V Ups
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Conditioning
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Day 1 Day 2Day 3Day 4Dates
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Conditioning:

9 min:

1 Minute: Low Box Runs

3 Minutes:
10 Swings
8 Snatches (alt)
2(+2) TTB

1 Minute: Low Box Runs

3 Minutes:
10 Swings
8 Snatches (alt)
2(+2) TTB

1 Minute: Low Box Runs

** Start over at 2 TTB in the second round and challenge athletes to get through the same amount of reps/rounds as they did in round one		9/4
9/10
9/16
9/20
9/26
10/2
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DAY 3:
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Core Lifts
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Day 1 Day 2Day 3Day 4Day 5Day 6
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25 Minutes to complete 3-5 Sets x 5: Front Squat

10 Minutes to build to a HEAVY: 1x10 Sumo Deadlift

Accumulate: 50 Barbell Side Bends "Whirly Dirlys"
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Conditioning
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Day 1 Day 2Day 3Day 4Dates
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Conditioning (11 Minutes):

Buy in: 50 Abmat Sit-ups

THEN...

21-15-9:
Burpees
Box Jumps

In the remainder:
Abmat Sit-ups		9/5
9/11
9/17
9/23
9/27
10/3
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DAY 4:
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Core Lifts
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Day 1 Day 2Day 3Day 4Day 5Day 6
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25 Minutes to complete 3-5 Sets x 5: Strict Press

10 Minutes to build to a HEAVY: 1x10 Bench Press

Accumulate: 50 Chin Ups during the core lifts
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Conditioning
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Day 1 Day 2Day 3Day 4Dates
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Conditioning (10 Minute Cap):

50 Narrow Mountain Climbers
25 2xTorp Push Press
50 Narrow Mountain Climbers
20 2xTorp Push Press
50 Narrow Mountain Climbers
15 2xTorp Push Press
50 Narrow Mountain Climbers
10 2xTorp Push Press
50 Narrow Mountain Climbers
5 2xTorp Push Press

Plank hold in the remainder		9/6
9/12
9/18
9/24
9/30
10/4
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1 REP MAX WEEK:
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Core LiftsConditioningDatesWeights
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WORK UP TO 1RM OF:

Hang Power Clean

Back Squat

Conditioning (14 Min)

Buy in:
50 2xTorp Thrusters

Rest 1 Minute

Then, in the remainder of 11:00, AMRAP:
5 Pull Ups
10 Push-ups
15 Air Squats

Rest 1 Minute

then 2 Min to complete: 50 2xTorp Thrusters
10/7
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WORK UP TO 1RM OF:

Bent Over Row

Push Press
Conditioning:

13 min:

1 Minute: Low Box Runs

3 Minutes:
10 Swings
8 Snatches (alt)
2(+2) TTB

1 Minute: Low Box Runs

3 Minutes:
10 Swings
8 Snatches (alt)
2(+2) TTB

1 Minute: Low Box Runs

3 Minutes:
10 Swings
8 Snatches (alt)
2(+2) TTB

1 Minute: Low Box Runs		10/8
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WORK UP TO 1RM OF:

Front Squat

Sumo Deadlift

Conditioning (13 Minutes):

11 MIn: Buy in: 50 Abmat Sit-ups

THEN...

21-15-9:
Burpees
Box Jumps

In the remainder of 11 Min:
Abmat Sit-ups

THEN...

Buy out:
1 Min Max Burpees
1 Min Max Box Jumps		10/9
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WORK UP TO 1RM OF:

Strict Press

Bench Press

Conditioning (12 Minute Cap):

Buy in: 1 Min Renegade Row

10 Min to complete:
50 Narrow Mountain Climbers
25 2xTorp Push Press
50 Narrow Mountain Climbers
20 2xTorp Push Press
50 Narrow Mountain Climbers
15 2xTorp Push Press
50 Narrow Mountain Climbers
10 2xTorp Push Press
50 Narrow Mountain Climbers
5 2xTorp Push Press

Plank hold in the remainder

Finish: Buy Out: 1 Min Renegade Row
10/10
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WORK UP TO 1RM OF ANY OF THE CYCLES LIFTS:

Strict Press
Bench Press
Front Squat
Sumo Deadlift
Bent Over Row
Push Press
Conditioning (14 Min)

Buy in:
50 2xTorp Thrusters

Rest 1 Minute

Then, in the remainder of 11:00, AMRAP:
5 Pull Ups
10 Push-ups
15 Air Squats

Rest 1 Minute

then 2 Min to complete: 50 2xTorp Thrusters
10/11
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