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We’re entering a new strength cycle and there are a few key things to know about the program. You will be calculating your lifts off your “working weight,” or 90% of your 1RM. Don’t worry if you don’t have a 1RM – either pick a conservative weight or ask your coach to assign you a weight. The point is to keep your working weight the same throughout each 4 week cycle; the only reason you’d adjust is if the weight is too heavy.

In weeks 1-3, you’ll do as many reps as possible on your last set. Only stop if you 1) lose form, 2) can’t do another rep, or 3) reached your comfort level. The main objective of this program is to get as much practice with your back squat and deadlift as possible. Week 4 (deload week) is a rest week with an active spin – the percentages are lower but you’ll still have the opportunity to practice the movements. At the end of each 4 week cycle, we’ll start the process all over again. Same percentages, same rep schemes, and max reps every last set, but you’ll add 10 pounds to your working weight (e.g., instead of a 100 pound working weight for your deadlift you would be using 110 to calculate all your percentages).

Don’t forget to ask your coach if you have any questions!


Warm Up

Run 200m, 20 Hollow Rocks – then –

3 Rounds of: 10 Lunge and Twist, 10 Pause Air Squats

Lunge and twist: get into a lunge position with your front foot flat and back leg straight with both hands inside the front foot. Rotate one arm up toward the sky, bring the hand back down, then do the same on the other side. That’s 2 (one rep is every time the hand goes up).

Mobility Recommendation: Couch stretch, 1:00 per leg

Strength (Week 1)

Back Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


For Time: 15 Right Arm Hang DB Snatch (50/35), 200m Run, 15 Left Arm Hang DB Snatch (50/35), 200m Run, 12 R DB Snatch ,200m Run, 12 L DB Snatch, 200m Run, 9 R DB Snatch, 200m Run, 9 R DB Snatch, 200m Run

This shorter workout should have you able to move through each set of DB hang snatches in 2 sets or less for 15, 12 and 9. The ideal time domain for this piece is sub 12 minutes.



Warm Up, Rep Accumulation

3 Steady Rounds: 12/8 Calorie AB, 6-10 Strict Pull Ups, 15 Goblet Squats (no heavier than 50/35 DB)

On rep accumulation days we’re looking for you to add a small amount of volume to your overall training through warm ups with a few more reps than usual. If you cannot perform your chosen number of strict pull ups in 2 sets or less, grab a band. No singles.

Mobility Recommendation: Banded Internal/External Shoulder Rotation, 10 reps per arm

Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.


Squat Snatch: 3-3-3-3-3 (Touch and Go)

With the focus on touch and go, the weight will be lighter, but that is great because it allows you drill the idea of pulling under quickly. Consider a 2-3:00 clock to keep moving through this piece. You can build throughout your sets.


4 RFT: 15 Dumbbell Front Squats (50/35), 15 Handstand Push Ups, 15 Dumbbell Deadlifts (50/35), 15 Pull Ups

Having drilled the pull up last week, today’s skill focus should be on the HSPU. This workout is really about the gymnastics, as the DB movements should be done in 2 sets or less throughout the workout. Although this piece is about the gymnastics, we do not want you to get stuck at either the wall or the pull up bar for too long. Gymnastics should be done in 3 sets or less per movement per round. You will definitely slow down, but you should never come to a standstill. The scale for HSPU today is regular but perfect push ups. The overall time domain for this workout should be 10-16 minutes.