Grinds: C&P, FSQ, ROW Ballistics: Double swing, Double snatch, Double clean 3 days per week
5RM, low reps, multiple sets, 15-30 reps, rest as necessary
| Weeks 1-4 | Weeks 5-8 |
|---|---|
| Workout 1: 10x1 | Workout 13: 10x2 |
| Workout 2: 5x2 | Workout 14: 6x3 |
| Workout 3: 10x1 | Workout 15: 10x2 |
| Workout 4: 6x2 | Workout 16: 7x3 |
| Workout 5: 10x1 | Workout 17: 10x2 |
| Workout 6: 7x2 | Workout 18: 8x3 |
| Workout 7: 10x1 | Workout 19: 10x2 |
| Workout 8: 8x2 | Workout 20: 9x3 |
| Workout 9: 10x1 | Workout 21: 10x2 |
| Workout 10: 9x2 | Workout 22: 10x3 |
| Workout 11: 10x1 | Workout 23: 10x2 |
| Workout 12: 5x3 | Workout 24: RM |
5-10RM, short course, multiple sets, 3-6 rep range, rest 1-2 minutes
| Weeks 1-2 | Weeks 3-4 |
|---|---|
| Workout 1: 10x3 | Workout 7: 10x5 |
| Workout 2: 10x2 | Workout 8: 10x4 |
| Workout 3: 10x3 | Workout 9: 10x5 |
| Workout 4: 10x4 | Workout 10: 10x6 |
| Workout 5: 10x3 | Workout 11: 10x5 |
| Workout 6: 10x4 | Workout 12: 10x6 |
5RM, long course, multiple sets, rest appropriately
| Weeks 1-8 | Weeks 9-16 |
|---|---|
| Workout 1: 10x3 | Workout 25: 10x3 |
| Workout 2: 5x4 | Workout 26: 9x5 |
| Workout 3: 10x3 | Workout 27: 10x4 |
| Workout 4: 6x4 | Workout 28: 10x3 |
| Workout 5: 10x3 | Workout 29: 10x5 |
| Workout 6: 7x4 | Workout 30: 5x6 |
| Workout 7: 10x3 | Workout 31: 10x4 |
| Workout 8: 8x4 | Workout 32: 10x5 |
| Workout 9: 10x3 | Workout 33: 6x6 |
| Workout 10: 9x4 | Workout 34: 10x4 |
| Workout 11: 10x3 | Workout 35: 10x5 |
| Workout 12: 10x4 | Workout 36: 7x6 |
| Workout 13: 10x3 | Workout 37: 10x5 |
| Workout 14: 5x5 | Workout 38: 10x4 |
| Workout 15: 10x4 | Workout 39: 8x6 |
| Workout 16: 10x3 | Workout 40: 10x5 |
| Workout 17: 6x5 | Workout 41: 10x4 |
| Workout 18: 10x4 | Workout 42: 9x6 |
| Workout 19: 10x3 | Workout 43: 10x5 |
| Workout 20: 7x5 | Workout 44: 10x4 |
| Workout 21: 10x4 | Workout 45: 10x6 |
| Workout 22: 10x3 | Workout 46: 10x5 |
| Workout 23: 8x5 | Workout 47: 10x4 |
| Workout 24: 10x4 | Workout 48: RM |
10RM, long course, 10x6, decrease rest
| Weeks 1-5 | . |
|---|---|
| Workout 1: 120s | Workout 9: 80s |
| Workout 2: 110s | Workout 10: 90s |
| Workout 3: 100s | Workout 11: 80s |
| Workout 4: 110s | Workout 12: 70s |
| Workout 5: 100s | Workout 13: 80s |
| Workout 6: 90s | Workout 14: 70s |
| Workout 7: 100s | Workout 15: 60s |
| Workout 8: 90s | . |
1 double ballistic, 10 minutes, w:r ratio 1:3 to 3:1
| . | . |
|---|---|
| Workout 1: 15:45 | Workout 9: 35:25 |
| Workout 2: 20:40 | Workout 10: 30:30 |
| Workout 3: 25:30 | Workout 11: 35:25 |
| Workout 4: 20:40 | Workout 12: 40:20 |
| Workout 5: 25:35 | Workout 13: 35:25 |
| Workout 6: 30:30 | Workout 14: 40:20 |
| Workout 7: 25:35 | Workout 15: 45:15 |
| Workout 8: 30:30 | . |
Combining Strong! and One!
2 days strong, 2 days one
strong, one, rest, strong, one, rest, rest