I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.

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Maximillian Houston
6 years ago
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1 Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with OLY lifts: clean, snatch, jerk, and variations. Step 3: If this program is too advanced, try these programs first: Beginner and Intermediate. I attached some videos and explanations of some lifts that aren t super familiar in the lifting world. For the conditioning workouts, feel free to modify or sub exercises as needed. Begin workouts with proper workout: row for 500 meters or get your heartrate up and your joints warm. If you re squatting, perform light squats. You know your body get warm and loose what needs to be warm and loose. End workouts with mobility and stretching. Grab a ROMWOD trial here: Week One: Dumbbell Push Press Trap Raises Rack Lock Outs Clean & Jerk Deficit s 3@70%, 80% and 3+@90% (go for rep PR) 10 For time: Complete 30 air squats, 30 jumping squats, 20 lunges, 20 jumping lunges, 10 thrusters, 10 burpees. 3:00 Rest 30 V ups, 30 Russian Twists, 30 Supermans, :30 Plank 5x3 5 (Goal is to find a 5RM) 3x12 For time: Complete 50 sit ups THEN 10 rounds of 3 push ups, 6 burpees, 9 squats, 12 kettlebell swings. Finish with 50 sit ups 3x12 For time: Complete 40 burpees, :40 plank, 40 lunges, 40 V ups, 40 squat jumps, 40 push ups, 40 supermans, 40 shoulder taps, 40 sit ups, 40 mountain climbers 10x1 % starts at 60,65,70,75,80,85,85,90,90,90+ (use a board or plates) For time: 10 Kettlebell swings, 100m walk w/ KB, 10 goblet squats, 100m walk with KB. Repeat with 9 swings and squats, 8etc. until you reach 1 swing, 100m walk, 1 squat, 100m walk.

2 Barbell Glute Bridge 80, and (go for a rep PR) (3 heavy sets) For time: Complete of push ups, squats, sit ups, and lunges Week Two: Front Squat Peterson Step Ups Close Grip Clean & Jerk Dips Pullups Barbell French Press Snatch Face Pulls 8x 3 4 reps (build up to heavy sets) 3x12 each leg For time: 50 wall balls, 30 pullups, 10 overhead squats. Sub burpees, push ups, and lunges as needed. 10 rounds for time: 10 burpees, 10 KB swings, 1:00 plank 8x1 Split Jerk (Build to a heavy single) 3x5 weighted (if possible) or 3x Max Effort if not Every minute on the minute (EMOM) for 20 minutes: 5 KB Swings, 3 wall balls, 1 push up 5x2 weighted OR work on Strict or C2B Pullups 12 (start with an empty barbell and work up) 1000 meter row followed by 5 rounds for time: :30 airdyne sprint, 5 pull ups, 5 push press. Finish with a 500 m row. 5x1 + 3 Overhead Squats 3x12 3 rounds for time: 30 KB Swings, 20 lunges (weight optional), 10 push ups, 1:00 plank Week Three Heavy Partial Squats 75% 10 (add lbs to barbell and perform a partial squat instead of a full squat.) For time: 400 m sprint, 50 squats, 400m sprint, 40 wall balls,

3 Push Press Incline Close Grip Bench Romanian DL Bulgarian Split Squats Snatch Deficit Romanian DL 400 m sprint, 30 KB Swings, 400m sprint, 20 burpees Seated or Standing, 80, 3+@90% 75% 3 Rounds for time: 20 lunges, 20 push ups, 20 wall balls 80, 3+@90% (go for a rep PR) 3 5 Rounds: 10 push ups, 15 sit ups, 20 lunges, 25 KB Swings, :30 wall sit, :45 plank, 1:00 rest 3x6 8 5x8 per leg 4 rounds for time: 25 goblet squats, 20 single leg deadlifts, 15 KB Swings, 10 supermans 5x1 heavy singles For time: of KB swings, squats, and KB push presses per arm Week Four Pull ups Zercher Squat Combo GHD Glute Ham Raises Seated Strict Press 4x2 weighted + 3xME strict (Or work on pullups) 3 5 rounds for time: 10 KB Swings, 10 KB Snatches/side, 10 KB half get ups/side 5x3@75% 5 rounds: 10 single leg deadlifts/leg, 10 single arm KB swings/arm, 10 knees to elbows (from plank position each side), 100 meter sprint 5x3 4 alternating with 5x12 16 pistols OR seated dumbbell presses and pistol progressions 1 3 rounds for time: 10 KB swings, 9 KB goblet squats, 8 lunges, 7 sit ups, 6 KB single arm rows, 5 KB windmills/side, 4 single leg deadlifts, 3 push ups, 2 push presses, 1 Turkish get up/side. Complete 5 burpees after each exercise.

4 Anderson Front Squats Clean Kroc Rows 65%, 75%, 5x3 5 As heavy as possible For time: 20 KB swings, 20 goblet squats, 20 swings, 20 push presses, 20 swings, 20 single leg deadlifts, 20 swings, 20 windmills, 20 swings, push ups, 20 swings, 20 half get ups. 5x1 Power clean + hang squat clean 12 per arm 2 Minute Tabata Rounds (4x20:10 work:rest) each: Squats, sprints, dynamic lunges, sprints, weighted squat jumps, sprints, push ups, plank, sprints Week Five Incline Dumbbell Press Front Squat Hollow Rocks Speed Suitcase DL ISO Holds Dumbbell Flyes 75% 12 For time: 100 double unders, 80 lunges, 60 KB swings, 40 squats, 20 burpees 8x3 4 Heavier than 2/15/16 5x rounds for time: 10 single arm rows, 15 push ups, 20 KB swings, 25 goblet squats 75, 3+@85% 7x3 (use chains or bands) 3 rounds for time: 400 m sprint, 21 KB swings, 12 push ups 50% 3x Max Effort each side 2 4 rounds of :90:30 (work:rest) each exercise: KB swings, double unders, thrusters, burpees per arm 6 rounds for time: 400 m sprint, 2:00 rest 20 burpee penalty for each run not completed within 10 seconds of the first sprint

5 Week Six Barbell Roll Outs Snatch Good Morning Floor Press Reverse Hypers Barbell Lunges 75% rounds for time: 20 KB swings, 1:00 plank 10x1 starting at 60% working up to 90+% For time: 400m sprint, 30 KB snatches, 20 dips, 200 m sprint, 20 dips, 30 KB snatches, 400 m sprint (alternate arms on KB snatches) 5@65%, 75%, 5+@85% 10 Use barbell or dumbbells 15 minutes as many rounds possible: 30 wall balls, 30 overhead walking lunges with medicine ball or plate. Anytime you break during either exercise, 3 burpees. 5x3@75% 10 For time: 50 warrior stands (hold two dumbbells overhead and come to kneeling position, then back to standing.) 8 sets: 5@55, 5@65, 3@75, 2@85, 2@90, 1@95, 3@90, 1@90% 3x20 (total) For time: 800 m run, 50 thrusters, 400 m run, 50 pull ups, 800 m run Week 7 Rope Climbs & Handstands Dips 6 Min to work on rope climbing (no more than 4 climbs) OR work on L Sit Pull ups (goal is a set of 12). Then, 6 minutes to to work with a partner on freestanding handstands. 3 5 rounds for time: 1:00 each: Max effort thrusters, wall balls, burpees, and rest 5@65%, 5@75%, 3x3 (weighted/heavier than last time) or 3x Max Effort 12 minutes as many rounds possible: 5 burpees, 10 push ups, 5 burpees, 10 thrusters, 5 burpees, 10 KB swings Squat Cleans 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+%

6 Powerlifting High Pulls Hanging Leg Raises Dips Decline Push ups (as heavy as possible without losing form) For time: 800 m run, then 3 rounds of 30 lunges, 15 push ups. Finish with another 800m run. 5@75%, 3@85%, 1+@95% 5x10 For time: 400 m run, 21 KB swings, 21 burpees, 300 m run, 15 KB swings, 15 burpees, 200 m run, 9 KB swings, 9 burpees, weighted if possible, rings or stationary 3x10 (Put feet on plates, box, bench, etc.) 5 rounds for time: 15 KB swings, 12 thrusters, 9 v ups Week Eight Seated Floor Press 12 Use dumbbells 3 rounds for time: 20 squats, 20 presses, 20 lunges, 2:00 rest w/ Reverse Lunges Tempo (3 seconds down, no pause, 1 second stand, 1 second reset) Superset these with 12 total reverse lunges (use dbs or kbs) For time: 12x100m sprints, rest :30 between sprints Bent Over Barbell Rows OHS Dumbbell Snatches Barbell Shrugs 3@75%, 3@85%, 3+@95% 10 Every minute on the minute for 20 minutes: Odd minutes: 5 push ups, 7 sit ups, 9 squats Even minutes: 10 burpees 8x3 4 Building weight with each set 3x5 per arm, Building weight For time: 1000 m row, 75 KB swings, 750 m row, 50 KB swings, 500 m row, 25 KB swings, 250 m row (seated or standing) 10

7 3 rounds: in 5 minutes complete a 400 m spring and then immediately, max effort back squats at 40 50% max. Rest 2:00 between rounds. Week Nine. SOTS Press Push Press Behind the Neck Jerks Kettlebell Cleans DB Single Arm Rows Snatch Grip Glute/Ham Raises For time: dumbbell thrusters, burpees, sit ups 8x2 70, 80, 85, 85+, 85+, 85+, 85+ 5x3 Increasing weight if possible 5 rounds: 250m row, 5 burpees, 15 hand release push ups, 25 KB swings 5x3@75% 3x10 per arm 3 rounds: 1:00 max effort KB swings, 1:00 max effort calorie row, 1:00 max effort clean and press, 1:00 max effort double unders. 1:00 rest between each exercise. 5@75%, 3@85%, 1+@95% /arm For time: 100 double unders, 80 squats, 60 KB swings, 40 lunges, 20 burpees 5x3 As heavy as possible 3x10 15 Use GHD or a partner and an abmat 10 rounds for time: 50 meter sprints, 10 push ups, :30 rest Week Ten Strict Handstand Push ups 5@75%, 3@85%, 1+@95% 3 x Max Effort (or perform negatives if strict isn t possible yet)

8 For time: 10 clean and jerk, 2 burpees over bar, 8 C&J, 4 burpees over bar, 6 C&J, 6 burpees, 4 C&J, 8 burpees over bar, 2 C&J, 10 burpees over bar. Pull ups Wall Walks Pistol Squats STRICT Handstand Push up work Ring Rows 5x5 with a supinated grip (add L sit legs if possible) 5x5 For time: 50 KB swings, 50 KB snatches, 50 KB Swings 3x10/leg (add weight if pistols are easy) For time: : weighted step ups (heavy!) and push ups (any version) 3xMax Effort OR 3x10 12 Negatives OR ME Seated DB a challenging weight 3 rounds for time: 800 meter run, 21 lunges, 15 sit ups, 9 burpees 3x12 Death by wall balls: Minute 1: 5 wall balls, minute 2: 6 wall balls, minute 3: 7 wall balls.until you can t complete any more sets. Week Eleven Single Leg s Skill Work Box Squats Handstand Shoulder Taps 5x3@75% /Leg (use dumbbells or kettlebells) For time: 800 meter run, 25 pull ups, 50 push ups, 25 pull ups, 800 meter run 3xME Muscle Ups (or 5 min progression work) + 3xME handstand walk (or 5 min progression work) + 3x16 20 weighted pistols (or progression work) (as heavy as possible) 20 minutes, as many rounds possible: 10 goblet lunges, 10 burpees, 10 hollow rocks, 10 handstand push ups (or a :30 handstand hold) 3x10 Taps 4:00 max effort farmer carries (as heavy as possible), 2:00

9 Clean and Jerk Clean Pulls Skater Squats rest, 4:00 as many rounds possible of 4 push ups, 4 push press, rest 2:00, 4:00 as many rounds possible of 15 kb swings, 15 goblet squats, rest 2:00, 4:00 max effort flutter kicks EMOM 10@60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ THEN 5 min ME at 85% Heavier than 85% clean max 6 rounds for time: 100 meter sprint, 8 max, 50 meter farmer carries 6@65, 4@75, 2@80, 2@85, 1@90% then 1 ME unbroken 3x10/leg (just like a pistol squat but the opposite leg is behind you instead of in front) 10 minutes as many rounds possible of 6 toes to bar (or knees to chest), 8 KB swings, 10 wall balls Week Twelve Pull ups Good Mornings Back squat Box Jumps Single Leg Barbell Hip Thrusts BB Bench Press Dumbbell 3 Rounds: 3 weighted pullups :30 rest, 3 supinated grip pull ups, :30 rest, 1ME strict pullups, :30 rest, 1ME supinated grip strict pullups, :30 rest 3x10 7 rounds for time: 3 cleans, 6 push press, 9 sit ups 3x10 (use an appropriate height) Every minute on the minute for 20 minutes: Odd minutes: 12 renegade rows Even minutes: max effort handstand hold 6 sets: rep scheme 8, 8, 6, 6, 4, 4 build w/ each set 3x12 per leg 2:00 double unders, 2:00 plank, 1:30 double unders, 1:30 plank, 1:00 double unders, 1:00 plank, :30 double unders, :30 plank (heavy)

10 Snatch L Sit 10x100m sprints (rest the same amount of time it takes to sprint each 100m) 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+% 3x Max Effort (goal is to work up to 45 seconds) 20 minutes max effort Turkish Get Ups (alternating arms) References: In Clean Sots Press/ 5 Assistance Exercises for the Clean/ lifts to build the big 3/ nation.com/training/6 exercises for stress free gains last word on assistance lifts i wish/ logs/top 5 assistanceaccessory exercises for the squat/ of the best 10 awesome assistance exercises for bigger deadlifts/ exercises/top 5 assistance exercises bench p ress muscle/lift big the best assistance exercises nation.com/workouts/beyond 531 program 1 1

COMPETITIVE ~ July 2016 ~

COMPETITIVE ~ July 2016 ~ Sunday, 03 July 2016 Monday, 04 July 2016 Tuesday, 05 July 2016 Wednesday, 06 July 2016 Thursday, 07 July 2016 Friday, 08 July 2016 Saturday, 09 July 2016 Independence Day Pre/Post Class - 1. Snatch Pre/Post