ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Day 1
2
Big Lift
A) 3 Position High Bar Back Squats
6x8-12 (5,1,5,1)
Position 1: narrow Position 2: Olympic Position 3: Power stance
3
Accessory
B) Speed Strict HSPU w/ abmat
8x3(30 sec rest at 50-65%)
NOTE: Focus on pushing through legs and NOT raising butt early!!
4
C) Belt Squats
4x8-10
5
D1)Good Mornings
4x10-12
6
D2)Banded Pull Throughs
4x20
7
Core
A)GHD Sit-Ups
3x20
8
B)Plank(immediately after)
2 min accumulatedd
9
WOD
For Time:
10
35 Wall-Balls
11
25 T2B
12
13
Day 2
14
Big Lift
A) Dumbbell Bench Press
5x8-12 (5,1,5,1)
15
Accessory
B) Speed Deadlifts
8x3(30 sec rest at 50-65%)
16
C) Dumbbell Flys
4x8-10
17
D1) Barbell Curls
4x8-10
18
D2) Banded Tricep Extensions
4x10-12
19
Core
A1)Weighted Back Extensions
3x8
20
A2)Superman Flutters
3xFAIL or 30 seconds
21
WOD
Tabata Power Snatches @75 lbs.
22
23
Day 3
Active Recovery/Rest Day
24
25
Day 4
26
Big Lift
A) Pin Pulls
6x5 sec Hold
Pins go in your worst deadlift spot. If trouble off floor pins go below knees, etc.
27
Accessory
B) Speed Bench Press
8x3(30 sec rest at 50-65%)
Powerlift Bench Press Grip
28
C1)Kroc Row
4x8-12 per arm
29
C2)Barbell Shrugs
4x10-12(3,3,3,1)
30
D1)Hip Extensions
4x8-10
31
D2)Swiss Ball Leg Curls
4x10-12
Use single leg if needed to keep rep range
32
Core
A) Banded Crunches
3x12-15
Arch up, curl down
33
B) Strict T2B
3x8-10(3,1,2,1)
34
WOD
500m Row
35
36
Day 5
37
Big Lift
A) Seated Dumbbell Press
5x8-12 (5,1,5,1)
38
Accessory
B) Speed Front Squats
8x3(30 sec rest at 50-65%)
39
C1)Clean Type Thing
4x8-10
40
C2)Dumbbell Lateral Raise
4x8-10
41
D1)Seated Tricep Extensions
5x10-12
42
D2)Handstand Lockouts
5x6-8
43
Core
A1) Reverse Hypers
4x20
44
A2) 3 Position superman ball touches
4 x 4
touch 3 times = 1 rep
45
WOD
AMRAP in 3 min:
46
8 Burpees
47
4 Push Press (50s)
48
49
Day 6
Active Recovery/Rest Day
50
51
Day 7
Active Recovery/Rest Day
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100