Workout A
- Weighted pullups: 5x5 / Cleans and presses: 5x5 (superset)
- Front squats with a one second pause: 5x5
- Snatch, heavy, 5 sets / Strict hanging leg raises: 5 sets
Workout B
- 1h C&Js, heavy, 10 minutes
- Heavy abs: 5x5
- Pullups: x100 / Front squats: sets of 10
- Snatches or swings: x10-20 / superset jog (or navy seal / 6 count burpees) amrap
Format ABA BAB - 3 hard weeks, 1 with half the volume, then do again
Exercises list:
1. Double Clean and Jerks 5x
2. Get-ups (continuous l+r) / See-saw press 5x / Viking Push Press 6l + 6r
3. Double Front Squats 5x
4. Crush Press Sit Ups 3x
5. Snatches 10l, rest, 10r
6. Swings 20x
Mode:
- 45 minutes total session
- double dice roll determines the length of an exercise (2 to 12')
- 3 to 5 times a week
- each session rotate execises (123456, 612345, 561234 and so on)
| . | Exercises | Reps | W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|---|---|---|
| MON | 2xC&P | 5,10 | 3 | 4 | 5 | 4 | 5 | 6 |
| . | 2xSW+FSQ | 10 | 3 | 4 | 5 | 4 | 5 | 6 |
| WED | 1xSN+PR | 5 | 3 | 4 | 5 | 4 | 5 | 6 |
| . | 2xCL+FSQ | 10 | 3 | 4 | 5 | 4 | 5 | 6 |
| FRI | 1xSN | 10 | 3 | 4 | 5 | 4 | 5 | 6 |
| . | FSQ+PP | 5 | 3 | 4 | 5 | 4 | 5 | 6 |
Number of Lifts per day per week:
MONDAY
- A: 45, 60, 75, 60, 75, 90
- B: 30+30, 40+40, 50+50, 40+40, 50+50, 60+60
WEDNESDAY:
- A: 15+15, 20+20, 25+25, 20+20, 25+25, 30+30
- B: 30+30, 40+40, 50+50, 40+40, 50+50, 60+60
FRIDAY:
- A: 30, 40, 50, 40, 50, 60
- B: 15+15, 20+20, 25+25, 20+20, 25+25, 30+30
Protocol 1:
- Lift three times a week with the same weight and sets/rep scheme
Monday — fast, touch-and-go without jerking, explode up
Wednesday - medium, comfortable pace
Friday - slow, like a hard/heavy PR
- Use 6-10RM -> 5 sets x 50% reps, 15 total reps
- Rest appropriately (~2/3 minutes)
- 5 weeks long
Protocol 2:
- Lift three times a week with the different weight, intensity and reps/set scheme
- Two week types: A and B
Week A:
- mon : fast, 8-12RM, 1/3RM reps per set, 10 total reps (speed)
- weds : medium, 4-7RM, 2/3RM reps per set, 15 total reps (str)
- fri : slow, 8-12RM, 1/2RM reps per set, 20 total reps (hypertrophy)
Week B:
- mon : fast, 4-7RM, 1/3RM reps per set, 10 total reps (speed)
- weds : medium, 8-12RM, 2/3RM reps per set, 15 total reps (str)
- fri : slow, 4-7RM, 1/2RM reps per set, 20 total reps (hypertrophy)
6 weeks, 3 days a week, ABA-BAB, Clean + Press + Squat + Renegade Row
A: Press Pyramid / B: Squat Pyramid
Pyramid: start 1 rep, up to rep max (perfect form), back to 1 rep
Finisher: press -> 100 swings (10/20) / squat -> 5' snatch test
Progress: same reps 3 sessions, next up by 1-2 reps
Deload: week of variety
3x week, clean + press + fsq
1 rep each + 1 target lift, reps 2/3/5 per target, 2 rounds
finish with 3 sets of renegade rows or chin ups + ab wheel
off days: 20on/20off swings, mobility
w1: 235x2, 235x3, 335x2
w2: 335x3, 345x2, 345x3
w3: 445x2, 445x3, 455x2
w4: 455x3, 555x2, 555x3
L -> 8/10 RM
H -> 5/6 RM
WEEK/NL
1/33 Mon: L5,H3,H2 Fri: (L4,H3,H2,H3) x 2
2/42 Mon: L5,H3,L4,H3 Fri: (L4,H3,H2) x 3
3/53 Mon: 4 x L5 Fri: L5,H3,L4,H2,H3,L4,L5,H3,L4
4/22 Wed: L5,3 x (H2,H3), H2
5/44 Mon: L5,L4,H3,L4 Fri: H3,L5,H3,H2,H3,H2,H3,L4,H3
6/70 Mon: L5,L4,L5,L4 Wed: L5,H3,H2,L5,H3,L5 Fri: 2 x (L5,H3,H2), L5,L4
7/56 Mon: L5,L4,L5 Wed: 3 x (H2,H3), H3 Fri: 4 x (H2,H3),H2,H2
8/30 Mon: 6 x (H2,H3) Fri: L5,L4,H3,H2, TEST 1RM
- 3x week, 6 weeks, 3 exercises, circuit, rest 60-120s
- ladders: (4,6) with 10RM / (2,3) with 5RM
- 1 PUSH, 1 PULL, 1 SQUAT
- Dice roll: 1 -> 2 sets, 2,3 -> 4 sets, 4,5 -> 6 sets, 6 -> 8 sets
off days: 20on/20off swings, mobility