Transcription

1 Welcome to FREAK Week ZERO within the 6 Weeks To FREAK Strength / Power Protocol. Week ZERO will serve as a bit of a testing ground to help determine the loads you ll be using within the upcoming weeks on certain movements plus will give you a good chance to see where you re base level strengths (and weaknesses) are currently at. This week will no doubt be tough, but the hard work you put in now will only set you up for SUCCESS later on. **Make sure to post any and all questions up within the Facebook Coaching Page ** FB Page theforgedathlete@gmail.com Time To Go H.A.M.! It begins NOW!

2 The FREAK PERFORMANCE BATTLE PREP WARM UP 1A) 5-10x10 Warm Up CLICK HERE FOR DEMOS à Choose 1 Of The Following Movements and Do ALL Out 5 second Intervals with 10 secs REST x 10 Total Sets a) Jumping Jacks Or Seal Jacks b) Jump Rope / Double Under's c) High Knee Sprints In Place d) Quick Steps e) Air Dyne / Rower (if available) ***Ideally you d rotate through these movements over the course of the week 1A) Lunge + Hamy Stretch x 30 secs / Side 1C) Alternating Lunge + OH Reach x 6 / Side 1D) Push Up + T- Rotation x 6 / Side 1E) Band Pull Aparts x 30 OR Superman Reach + Row x 10 1G) Lateral Lunge / Cossack Squats x 6 / Side 1I) OH Squat w/ 5 sec pause x 10 (w/ or without PVC or Band 1J) Lateral Burpee x 10 ***It s recommended you hit a few minutes of soft tissue work before your sessions if you have time

3 Day 1 1A) Build Up To A Heavy 1RM Barbell Power Clean ***BE SMART and build up slow take your time ***Do singles until you get to a max effort ***Give yourself 3 actual attempts to find a heavy 1RM ***Keep your form and technique tight to find a TRUE 1RM 2A) Build Up To A Heavy 1RM Deadlift ***BE SMART and build up slow - take your time *** Do reps of 5, 3, 2, then 1 s until you get to a max effort ***Give yourself 3 attempts to find a heavy 1RM and no more 3A) Strict HSPU s 4 x Max Effort Attempts ***Do as many strict reps as you can in each set ***Regress to Pike Presses if need be ***Rest no more than 3 minutes MAX between sets 4A) 3 Rounds For Time Of: a) DB Power Clean to Push Press x 50 lbs or heaviest you can go b) 100 Yard Shuttle Sprint (50 yards and back) ***SCORE = Total Time + weight used on DB s

4 Day 2 1A) Standing Broad Jump 10 Total Max Effort Jumps ***SCORE = Furthest distance achieved ***Rest as much as needed between jumps ***Mark off every jump to keep track of jumps 2A) Build Up To A Heavy 1RM Barbell Front Squat ***BE SMART and build up slow - take your time ***Do reps of 5, 3, 2, then 1 s until you get to a max effort ***Give yourself 3 attempts to find a heavy 1RM and no more 3A) Strict Pull Ups 4 x Max Effort Attempts ***Do as many strict reps as you can in each set ***Any grip is allowed chin must go above bar ***Rest only 3 minutes MAX between sets 4A) For Time: a) Barbell Front Loaded Walking Lunge x 12, 10, 8, 6, 4, 2 (reps per 95 or heaviest you can handle b) Recline Row x 12 ***Alternate between both movements going down in reps on the lunge and staying at 12 reps on the rows ***SCORE = Total Time + weight used on lunges Day 3 - Active Rest / Mobility ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work Choose Between M/R A or B ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

5 Day 4 1A) Build Up To A Heavy 1RM Barbell Power Snatch ***BE SMART and build up slow ***Do reps of 2, 2, 2, then 1 s until you get to a max effort ***Give yourself 3 actual attempts to find a heavy 1RM ***Keep your form and technique tight to find a TRUE 1RM ***If these are BRAND NEW to you, regress to a single arm DB snatch 2A) Build Up To A Heavy 1RM Barbell Back Squat ***BE SMART and build up slow - take your time! *** Do reps of 5, 3, 2, then 1 s until you get to a max effort ***Give yourself 3 attempts to find a heavy 1RM and no more 3A) Build Up To A Heavy 1RM Barbell Strict Press ***BE SMART and build up slow - take your time! *** Do reps of 5, 3, 2, then 1 s until you get to a max effort ***Give yourself 3 attempts to find a heavy 1RM and no more 4A) 4 Rounds For Time Of: a) Double DB Thruster x 60 or heaviest you can handle b) Toes To Bar / Knees To Bows x 9 c) KB Russian Swing x 12 OR Double DB Outside Swing x 60 or heaviest you can handle ***SCORE = Total Time + weight used on Thrusters and Swings

6 Day 5 1A) 200m Run x 5 Total Rounds ***Make sure to get in a SOLID warm up prior to your actual sets use the Sprinter s Warm Up - - > ***First Round is more of a Warm Up/ Prep Round = Only 75% ***Second Round is the TEST round = 100% Timed ***3 rd 5 th Round = 90% Timed ***Rest as much as needed in between sets for maximal intensity 2A) For Time: a) DB Farmer Walks x s if possible or HEAVIEST you can go b) Burpee x 30, 25, 20, 15, 10, 5 ***SCORE = Total Time + weight used on Farmers ***Do DB Farmers then 30 Burpees, Then Farmers, then 25 Burpees, ect Day 6-7 ACTIVE REST / MOBILITY ***Use these two days as REST!!! ***You might not feel it but you just trashed your CNS from all of the heavy efforts and short metcons so these 2 days are CRITICAL for recovery ***Feel free to go for a nice walk, bike ride, light swim, ect NO SPRINTS or anything too intense ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training on mobility and soft tissue work (45-60 mins) FREAK WEEK ZERO FINAL KEY TIPS and TRICKS This week is all about setting the tone for the weeks to come The # s you produce here will be CRITICAL in helping you build more strength and power Make sure to post up progress within The Facebook Coaching Group BE ACTIVE Train 110% H.A.M. but TRAIN SMART always think about RISK vs. REWARD and know what your limits are. Questions about movements?? Always ASK!

7 Welcome to WEEK 2 within the 6 Weeks To FREAK Strength / Power Protocol. Week 2 is when we really start putting in some work. Last week we laid out our baseline strength numbers, now we start to work off of those numbers for some extreme gains. Strap yourself in and be ready for a ride as we ll be cranking things up as most of the strength work we ll be doing is timed based which is going to put some big time pressure on you to push the pace. All in good fun ;) **Make sure to post any and all questions up within the Facebook Coaching Page ** FB Page theforgedathlete@gmail.com Keep Going H.A.M.! #freakstrength

8 The FREAK PERFORMANCE BATTLE PREP WARM UP 1A) 5-10x10 Warm Up CLICK HERE FOR DEMOS à Choose 1 Of The Following Movements and Do ALL Out 5 second Intervals with 10 secs REST x 10 Total Sets f) Jumping Jacks Or Seal Jacks g) Jump Rope / Double Under's h) High Knee Sprints In Place i) Quick Steps j) Air Dyne / Rower ***Ideally you would rotate through these movements over the course of the week 1A) Lunge + Hamy Stretch x 30 secs / Side 1C) Alternating Lunge + OH Reach x 6 / Side 1D) Push Up + T- Rotation x 6 / Side 1E) Band Pull Aparts x 30 OR Superman Reach + Row x 10 1G) Lateral Lunge / Cossack Squats x 6 / Side 1I) OH Squat w/ 5 sec pause x 10 1J) Lateral Burpee x 10 ***It s recommended you hit a few minutes of soft tissue work before your sessions if you have time

9 Day 1 1A) Power Clean 3 Reps 75% x 6 Mins ***If this feels too light, go up by 5-10% but NO more ***Go for NO misses 2A) Deadlift - 10 Mins to Build Up To 85% x 1 ***Do NOT go above 85% - Only do 2's and 1's Then E.M.O.T.M. x 4 touch and go 70% x 6 Mins ***Stay at 70% even if it feels light ***Touch and go - little to no pause at the bottom - NO bouncing 3A) HSPU 4 x 2-4 rep "Clusters" x 5 ***Do 2 reps, drop, 2 reps, drop, act until you hit 5 sets ***Regress to Pike Presses if need be 3B) DB Bent Row 4 x 8 4A) Hanging L- Sit / Hollow Holds - 8 Rounds of 10/20's ***10 secs WORK w/ 20 secs REST

10 Day 2 1A) Front Squat - 10 Mins to Build Up To 80% x 1 ***Do NOT go above 80% - Only do 2's and 1's Then E.M.O.T.M. x 70% x 8 Mins ***Stay at 70% even if it feels light 2A) DB Bulgarian Split Squat 4 x 8 / leg ***Moderate loads 2B) Strict Pull Ups 4 x submax ***Little to NO rest between movements - 90 secs between sets 3A) 5 Rounds For Time Of Following Complex: a) Double DB / KB Power Clean x 5 b) Double DB / KB Front Squat x 5 c) Double DB / KB Push Press x 10 ***SCORE = Time completed + Weight used 4A) Rock Bottom Squat Sits x 2 Mins ***Hold 50 lbs KB or DB in front goblet - squat and hold ***Try to go for 2 minutes unbroken - if not get at least 2 mins of time under tension Day 3 - Active Rest / Mobility ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

11 Day 4 1A) Power Snatch x 2 Reps 70% x 8 Mins ***If this feels too light, go up by 5-10% - NO misses ***Make sure to hit up some warm up sets before your actual work sets 2A) Back Squat - 10 Mins to Build Up To 80% x 1 ***Do NOT go above 80% - only do 2's and 1's Then E.M.O.T.M. x 3 70% x 8 Mins ***Stay at 70% even if it feels light 3A) Barbell Strict Press E.2.M. x % x 10 Mins ***E.2.M. = Every 2 Minutes 4A) On The Minute x 12 Mins a) Odd Minute - Double DB Squat Clean Thruster x 5-10 b) Even Minute Toes To Bar + 10 KB Russian Swings ***You decide to do all of the work listed OR regress down a bit to lower rep ranges ***SCORE = total reps completed + weight used

12 Day 5 1A) 200m Run x 1 Every 5 Mins x 5 Rounds Total (25 Mins) ***Make sure to get in a SOLID warm up prior to your actual sets use the Sprinter s Warm Up ***All Rounds = 100% ***Time each round 2A) For Time: a. DB Farmer Walks x s if possible or HEAVIEST you can go b. Burpee x 30, 25, 20, 15, 10, 5 ***SCORE = Total Time + weight used on Farmers ***Beat Score from last week if possible Day 6-7 ACTIVE REST / MOBILITY ***Use these two days as REST!!! ***Feel free to go for a nice walk, bike ride, light swim, ect NO SPRINTS or anything too intense - when I say REST, I mean REST. ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training on mobility and soft tissue work (45-60 mins) FREAK WEEK 2 - FINAL KEY TIPS and TRICKS This week is all about working off the number s we put up in week ZERO Make sure to post up progress within The Facebook Coaching Group BE ACTIVE Train 110% H.A.M. but TRAIN SMART always think about RISK vs. REWARD and know what your limits are stick with the PRESCRIBED % and # s listed Questions about movements?? Always ASK!

13 And here we are in WEEK 3 of the 6 Weeks To FREAK Strength / Power Protocol. This Week the focus is simple BEAT RECORDS from last week! Always easier said then done. We ll be increasing % s and adding in more volume via more reps and sets in certain areas. Do NOT let these slight increases fool you Stay keyed in on your RECOVERY and NUTRITION. Those will make all of the difference as we progress on ahead. **Make sure to post any and all questions up within the Facebook Coaching Page ** FB Page theforgedathlete@gmail.com Keep Going H.A.M.! #freakstrength

14 The FREAK PERFORMANCE BATTLE PREP WARM UP 1A) 5-10x10 Warm Up CLICK HERE FOR DEMOS à Choose 1 Of The Following Movements and Do ALL Out 5 second Intervals with 10 secs REST x 10 Total Sets k) Jumping Jacks Or Seal Jacks l) Jump Rope / Double Under's m) High Knee Sprints In Place n) Quick Steps o) Air Dyne / Rower ***Ideally you would rotate through these movements over the course of the week 1A) Lunge + Hamy Stretch x 30 secs / Side 1C) Alternating Lunge + OH Reach x 6 / Side 1D) Push Up + T- Rotation x 6 / Side 1E) Band Pull Aparts x 30 OR Superman Reach + Row x 10 1G) Lateral Lunge / Cossack Squats x 6 / Side 1I) OH Squat w/ 5 sec pause x 10 1J) Lateral Burpee x 10 ***It s recommended you hit a few minutes of soft tissue work before your sessions if you have time

15 Day 1 1A) Power Clean 3 Reps 80% x 6 Mins ***If this feels too light, go up by 5-10% but NO more ***Goal is NO misses with solid form and technique all the way through 2A) Deadlift - 10 Mins to Build Up To 85% x 1 ***Do NOT go above 85% - Only do 2's and 1's Then E.M.O.T.M. x 4 touch and go 75% x 6 Mins ***Stay at 75% even if it feels light ***Touch and go - little to no pause at the bottom - NO bouncing 3A) HSPU 4 x 3-5 rep "Clusters" x 5 total sets ***Example - Do 3 reps, drop, 3 reps, drop, ect until you hit 5 total sets ***If you can do more than 6 unbroken HSPU s do 5 sets of submax reps ***Regress to Pike Presses if need be 3B) DB Bent Row 4 x 6-8 Go HEAVIER than last week 4A) Hanging L- Sit / Hollow Holds - 8 Rounds of 12/18's ***12 secs WORK w/ 18 secs REST

16 Day 2 1A) Front Squat - 10 Mins to Build Up To 85% x 1 ***Do NOT go above 85% - Only do 2's and 1's Then E.M.O.T.M. x 75% x 8 Mins ***Stay at 75% even if it feels light 2A) DB Bulgarian Split Squat 4 x 8 / leg ***Heavier than last week if possible 2B) Strict Pull Ups 4 x submax ***Goal is to hit more total reps than last week ***Little to NO rest between movements - 90 secs between sets 3A) 5 Rounds For Time Of: a) Double DB / KB Power Clean x 5 b) Double DB / KB Front Squat x 5 c) Double DB / KB Push Press x 10 ***SCORE = Time completed + Weight used ***Beat Time from Week 2 4A) Rock Bottom Squat Sits x 2:30 Mins ***Hold 50 lbs KB or DB in front goblet - squat and hold ***If 50 lbs feels too easy, go heavier ***Try to go for 2:30 minutes unbroken - if not get at least 2:30 mins of time under tension Day 3 - Active Rest / Mobility ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

17 Day 4 1A) Power Snatch x 2 Reps 75% x 8 Mins ***If this feels too light, go up by 5-10% - NO misses ***Make sure to hit up some warm up sets before your actual work sets 2A) Back Squat - 10 Mins to Build Up To 85% x 1 ***Do NOT go above 85% - only do 2's and 1's Then E.M.O.T.M. x 3 75% x 8 Mins ***Stay at 75% even if it feels light 3A) Barbell Strict Press E.2.M. x % x 10 Mins ***E.2.M. = Every 2 Minutes ***Do NOT allow yourself to miss too many reps no more than 3 misses total 4A) On The Minute x 12 Mins a) Odd Minute - Double DB Squat Clean Thruster x 5-10 b) Even Minute Toes To Bar + 10 KB Russian Swings ***Either INCREASE weight OR do MORE REPS than last week ***Beat your overall score from Week 2 ***SCORE = total reps completed + weight used

18 Day 5 1A) 200m Run x 1 Every 4:30 Mins x 5 Rounds Total ***Make sure to get in a SOLID warm up prior to your actual sets use the Sprinter s Warm Up ***All Rounds = 100% ***Time each round separately 2A) For Time: Farmer Walks x 400m 100 s if possible or HEAVIEST you can go ***Must do 10 Burpees every time you set the weight down ;) ***SCORE = Total Time + weight used on Farmers note the amount of burpees you do as well ***Use the same weight or MORE than you did in Week 2 DO NOT lighten it up to make it easier ;) Day 6-7 ACTIVE REST / MOBILITY *** REST like a Mo Fo!!! ***Feel free to go for a nice walk, bike ride, light swim, ect NO SPRINTS or anything too intense - when I say REST, I mean REST. ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training on mobility and soft tissue work (45-60 mins) FREAK WEEK 3 - FINAL KEY TIPS and TRICKS We re INCREASING % and adding in more volume via reps don t let the slight changes fool you Make sure to post up progress within The Facebook Coaching Group BE ACTIVE Train 110% H.A.M. but TRAIN SMART always think about RISK vs. REWARD and know what your limits are stick with the PRESCRIBED % and # s listed Questions about movements or anything else just post it up and ask UNLEASH THE FREAK Go H.A.M.

19 And we re over the half waypoint here coming at you full speed with Week #4 of the 6 Weeks To FREAK Strength / Power Protocol. This Week s the focus is basic STAY FOCUSED and KEEP PROGRESSING RECOVERY and NUTRITION should still be number one. Training is the EASY part. **Make sure to post any and all questions up within the Facebook Coaching Page ** FB Page theforgedathlete@gmail.com Keep Going H.A.M.! #strongasfreak

20 The FREAK PERFORMANCE BATTLE PREP WARM UP 1A) 5-10x10 Warm Up CLICK HERE FOR DEMOS à Choose 1 Of The Following Movements and Do ALL Out 5 second Intervals with 10 secs REST x 10 Total Sets p) Jumping Jacks Or Seal Jacks q) Jump Rope / Double Under's r) High Knee Sprints In Place s) Quick Steps t) Air Dyne / Rower ***Ideally you would rotate through these movements over the course of the week 1A) Lunge + Hamy Stretch x 30 secs / Side 1C) Alternating Lunge + OH Reach x 6 / Side 1D) Push Up + T- Rotation x 6 / Side 1E) Band Pull Aparts x 30 OR Superman Reach + Row x 10 1G) Lateral Lunge / Cossack Squats x 6 / Side 1I) OH Squat w/ 5 sec pause x 10 1J) Lateral Burpee x 10 ***It s recommended you hit a few minutes of soft tissue work before your sessions if you have time

21 Day 1 1A) Power Clean x 2 Reps 85% x 3 Mins ***Do NOT get heavier than 85% Then Power Clean x 5 Reps 70% x 4 Mins ***If this feels light, go up by 5% but Do NOT go above 75% ***Goal is NO misses with solid form and technique all the way through 2A) Deadlift - 10 Mins to Build Up To 90% x 1 ***Do NOT go above 90% - Only do 2's and 1's Then E.M.O.T.M. x 5 touch and go 75% x 6 Mins ***Stay at 75% even if it feels light ***Touch and go - little to no pause at the bottom - NO bouncing 3A) HSPU 6 x submax ***Regress to Pike Presses if need be OR if under 4 reps strict 3B) Single Arm DB Bent Row 4 x 8-10 / Arm Should be HEAVIER than double bent row 4A) Hanging L- Sit / Hollow Holds - 8 Rounds of 14/16's ***14 secs WORK w/ 16 secs REST

22 Day 2 1A) Front Squat - 10 Mins to Build Up To 90% x 1 ***Do NOT go above 90% - Only do 2's and 1's Then E.M.O.T.M. x 80% x 4 Mins ***Stay at 80%!!! Then E.M.O.T.M. x 70% x 4 Mins ***If you re feeling good go up to 75-80% but NO more 2A) DB Bulgarian Split Squat 4 x 5 / leg ***Heavier than last week lower rep range 2B) Strict Pull Ups 4 x submax ***Goal is to hit more total reps than last week ***If getting more than 8 reps consistently do weighted pull ups ***Little to NO rest between movements - 90 secs between sets 3A) Every 2 Mins x 12 Mins a) Double DB / KB Power Clean x 6 b) Double DB / KB Front Squat x 6 c) Double DB / KB Push Press x 12 ***Use the SAME weight you used last week or Go UP if possible 4A) Rock Bottom Squat Sits x 3 Mins ***Hold 50 lbs KB or DB in front goblet - squat and hold ***If 50 lbs feels too easy, go heavier ***Try to go for 2:30 minutes unbroken - if not get at least 2:30 mins of time under tension Day 3 - Active Rest / Mobility ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

23 Day 4 1A) Power Snatch x 2 Reps 80% x 3 Mins ***If this feels too light, go up by ONLY 5% and no more - Allow NO misses ***Make sure to hit up some warm up sets before your actual work sets Then Power Snatch x 5 Reps 60-65% x 4 Mins ***If this feels too light, go up by 5-10% but NO more ***Goal is NO misses with solid form and technique all the way through 2A) Back Squat - 10 Mins to Build Up To 90% x 1 ***Do NOT go above 90% - only do 2's and 1's Then E.M.O.T.M. x 5 70% x 6 Mins ***Stay at 70% even if it feels light 3A) Barbell Strict Press E.2.M. x % x 10 Mins ***E.2.M. = Every 2 Minutes ***Do NOT allow yourself to miss too many reps no more than 3 misses total ***Go down in weight if need be 4A) On The Minute x 12 Mins a) KB or DB Double Squat Clean Thruster x 3 HEAVY and CHALLENGING b) Toes To Bar x 6-10 Drop off the bar to AVOID failure ***Every 3 rd Min = AMRAP KB American Swings Example: Min 1 - DBL KB Squat Clean x T2B Min 2 - DBL KB Squat Clean x T2B Min 3 - KB American Swings x 22 Reps Min 4 - DBL KB Squat Clean x T2B ***Score = Weight used + total reps done on KB Swings

24 Day 5 OR 6 (Depending on how YOU feel after Day 4, rest or complete the final training day of the week modify schedule as need be from there) 1A) 200m Run x 1 Every 4 Mins x 5 Rounds Total ***Make sure to get in a SOLID warm up prior to your actual sets use the Sprinter s Warm Up ***All Rounds = 100% ***Time each round separately GET FASTER ;) 2A) For Time: Farmer Walks x 400m 100 s if possible or HEAVIEST you can go ***Must do 10 Burpees every time you set the weight down ;) ***SCORE = Total Time + weight used on Farmers note the amount of burpees you do as well ***Use the same weight or MORE than you did in Week 3 BEAT Week 3 Score! Day 7 ACTIVE REST / MOBILITY *** REST like a Mo Fo!!! ***Feel free to go for a nice walk, bike ride, light swim, ect NO SPRINTS or anything too intense - when I say REST, I mean REST. ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training on mobility and soft tissue work (45-60 mins) FREAK WEEK 3 - FINAL KEY TIPS and TRICKS NOTE the % changes and rep / set changes Know the SMALL details ;) Make sure to post up progress within The Facebook Coaching Group Continue to BE ACTIVE = GREAT job with this EVERYONE! As always Train 110% H.A.M. but TRAIN SMART always think about RISK vs. REWARD. I m here for YOU Ask your questions if you got them! GET FREAKY Go H.A.M.

25 Alrighty FREAKS, we ve come to WEEK #5. Not much further to go now. By this time you ve more than likely started to feel the wear- n- tear on your body a bit which is 110% fine and exactly what we wanted. It s about beating the body down then letting it do its thing by coming back STRONGER. In Week 5 we ll be backing off just a bit in regards to overall volume so we can UNLEASH hell during the final week. Don t let up, KEEP GOING H.A.M. As I always stress RECOVERY and NUTRITION should still be number one. **Make sure to post any and all questions up within the Facebook Coaching Page ** FB Page The FREAK PERFORMANCE BATTLE PREP WARM UP

26 1A) 5-10x10 Warm Up CLICK HERE FOR DEMOS à Choose 1 Of The Following Movements and Do ALL Out 5 second Intervals with 10 secs REST x 10 Total Sets u) Jumping Jacks Or Seal Jacks v) Jump Rope / Double Under's w) High Knee Sprints In Place x) Quick Steps y) Air Dyne / Rower ***Ideally you would rotate through these movements over the course of the week 1A) Lunge + Hamy Stretch x 30 secs / Side 1C) Alternating Lunge + OH Reach x 6 / Side 1D) Push Up + T- Rotation x 6 / Side 1E) Band Pull Aparts x 30 OR Superman Reach + Row x 10 1G) Lateral Lunge / Cossack Squats x 6 / Side 1I) OH Squat w/ 5 sec pause x 10 1J) Lateral Burpee x 10 ***It s recommended you hit a few minutes of soft tissue work before your sessions if you have time

27 Day 1 1A) Power Clean x 1 Reps Every % x 6 Mins ***Do NOT get heavier than 90% Then Power Clean x 3 Reps 75% x 4 Mins ***If this feels light, go up by 5% but Do NOT go above 80% ***Goal is NO misses with solid form and technique all the way through 2A) Deadlift - 10 Mins to Build Up To 90% ***Do NOT go above 90% - Only do 2's and 1's Then Every 45 secs x 2 touch and go 80-85% x 6 Mins ***Stay at 80-85% even if it feels light do NOT go heavier ***Touch and go - little to no pause at the bottom - NO bouncing 3A) HSPU 4 x submax ***Regress to Pike Presses if need be OR if under 4 reps strict 3B) Recline Row Feet Elevated 4 x submax 4A) Hanging L- Sit / Hollow Holds - 8 Rounds of 16/14's ***16 secs WORK w/ 14 secs REST

28 Day 2 1A) Front Squat - 10 Mins to Build Up To 90% x 1 ***Do NOT go above 90% - Only do 2's and 1's Then Every 45 secs x 80-85% x 9 Mins ***DO NOT go above 85% 2A) Strict Pull Ups 4 x submax ***Do Pull Ups FIRST note the movement order change from last week ***Goal is to hit more total reps than last week ***If getting more than 8 reps consistently do weighted pull ups 2B) DB Bulgarian Split Squat 4 x 5 / leg ***Heavier than last week ***Little to NO rest between movements - 90 secs between sets 3A) Every 90 secs x 12 Mins a) Double DB / KB Power Clean x 4 b) Double DB / KB Front Squat x 6 c) Double DB / KB Push Press x 8 ***Use the SAME weight you used last week or Go UP if possible ***Note - Shorter REST and LOWER Reps 4A) Rock Bottom Squat Sits x 3:30 Mins ***Hold 50 lbs KB or DB in front goblet - squat and hold ***If 50 lbs feels too easy, go heavier ***Try to go unbroken If possible but at least accumulate 3:30 of time in squat Day 3 - Active Rest / Mobility ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

29 Day 4 1A) Power Snatch x 1 Reps Every % x 6 Mins ***Do NOT get heavier than 90% ***If this feels too light, go up by ONLY 5% and no more - Allow NO misses ***Make sure to hit up some warm up sets before your actual work sets Then Power Snatch x 3 Reps 65-70% x 4 Mins ***If this feels light, go up by 5% but Do NOT go above 80% ***Goal is NO misses with solid form and technique all the way through 2A) Back Squat - 10 Mins to Build Up To 90% x 1 ***Do NOT go above 95% - only do 2's and 1's Then Every 45 secs x 80-85% x 9 Mins ***DO NOT go above 85% 3A) Barbell Strict Press 5 x % x 10 Mins ***E.2.M. = Every 2 Minutes ***Do NOT allow yourself to miss too many reps no more than 3 misses total ***Go down in weight if need be 4A) Complete the Following For Time: 30 KB American Swings Then 3 Rounds Of: a) KB or DB Double Squat Clean Thruster x 9 b) Toes To Bar x 18 Then 30 KB American Swings

30 Day 5 OR 6 (Depending on how YOU feel after Day 4, rest or complete the final training day of the week modify schedule as need be from there) 1A) 100m Run x 1 Every 4 Mins x 5 Rounds Total ***Make sure to get in a SOLID warm up prior to your actual sets use the Sprinter s Warm Up ***All Rounds = 100% - just make sure to be SAFE and if you feel something, cut it back to 90-95% - no pulled muscle or strains! ***Time each round separately these should be FAST ;) 2A) 4 Rounds NOT for Time: a) Farmer Walk x 200ft b) Burpee Lateral Hop x 15 ***Time each round separately ***SCORE = Total Time Combined + weight used on Farmers ***Use the same weight or MORE than you have been using in the past few weeks ***Rest 2 Mins between rounds Day 7 ACTIVE REST / MOBILITY *** REST like a Mo Fo!!! ***Feel free to go for a nice walk, bike ride, light swim, ect NO SPRINTS or anything too intense - when I say REST, I mean REST. ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training on mobility and soft tissue work (45-60 mins) FREAK WEEK 4 - FINAL KEY TIPS and TRICKS NOTE the % changes and rep / set changes Always Know the SMALL details ;) Continue to BE ACTIVE and STAY Accountable YOU INSPIRE other s whether you know it or not KEEP IT UP! As always Train 110% H.A.M. but TRAIN SMART I m here for YOU Ask your questions if you got them! Go H.A.M.

31 And here we are FREAK WEEK Now it s time to put yourself to the test to see how your overall progress has come along. Time to show off all of your hard work. **Make sure to post any and all questions up within the Facebook Coaching Page ** FB Page theforgedathlete@gmail.com Time To Go H.A.M.! #finishstrong

32 The FREAK PERFORMANCE BATTLE PREP WARM UP 1A) 5-10x10 Warm Up CLICK HERE FOR DEMOS à Choose 1 Of The Following Movements and Do ALL Out 5 second Intervals with 10 secs REST x 10 Total Sets z) Jumping Jacks Or Seal Jacks aa) Jump Rope / Double Under's bb) High Knee Sprints In Place cc) Quick Steps dd) Air Dyne / Rower ***Ideally you would rotate through these movements over the course of the week 1A) Lunge + Hamy Stretch x 30 secs / Side 1C) Alternating Lunge + OH Reach x 6 / Side 1D) Push Up + T- Rotation x 6 / Side 1E) Band Pull Aparts x 30 OR Superman Reach + Row x 10 1G) Lateral Lunge / Cossack Squats x 6 / Side 1I) OH Squat w/ 5 sec pause x 10 1J) Lateral Burpee x 10 ***It s recommended you hit a few minutes of soft tissue work before your sessions if you have time

33 Day 1 1A) 1RM Barbell Power Clean ***BE SMART! ***Only 6 total work sets allowed (do NOT include warm up sets) ***Keep your form and technique tight to find a TRUE 1RM ***If you miss more than 3 times you re done 2A) 1RM Deadlift ***BE SMART! ***Only 6 total work sets allowed (do NOT include warm up sets) 3A) Strict HSPU s 4 x Max Effort Attempts ***SCORE = Total Reps completed in 4 sets + Best Set Completed ***Regress to Pike Presses if need be ***Rest no more than 3 minutes MAX between sets 4A) For Time Do Of: c) 60% of 1RM d) DB Push 50 lbs (or heaviest you can go) ***SCORE = Total Time + weight used on DB s and Deads

34 Day 2 1A) Standing Broad Jump 10 Total Max Effort Jumps ***SCORE = Furthest distance achieved ***Rest as much as needed between jumps ***Mark off every jump to keep track of jumps 2A) 1RM Barbell Front Squat ***BE SMART and build up slow - take your time ***Only 6 total work sets allowed (do NOT include warm up sets) 3A) Strict Pull Ups 4 x Max Effort Attempts ***Do as many strict reps as you can in each set ***Any grip is allowed chin must go above bar ***Rest only 3 minutes MAX between sets 4A) 9 Min AMRAP: c) Standing Broad Jump x 3 OR cover at least 20 ft d) Barbell Front Loaded Walking Lunge x 6 / 95 or heaviest you can handle e) Recline Row x 12 ***SCORE = Total Rounds / Reps + weight used on lunges Day 3 - Active Rest / Mobility ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

35 Day 4 1A) Build Up To A Heavy 1RM Barbell Power Snatch ***BE SMART! ***Only 6 total work sets allowed (do NOT include warm up sets) ***Keep your form and technique tight to find a TRUE 1RM ***If you miss more than 3 times you re done 2A) Build Up To A Heavy Barbell Back Squat ***BE SMART! ***Only 6 total work sets allowed (do NOT include warm up sets) 3A) Build Up To A Heavy Barbell Strict Press ***BE SMART! ***Only 6 total work sets allowed (do NOT include warm up sets) 4A) 4 Rounds For Time Of: d) 10 DB Power 70 (or heaviest possible alt arms each rep) e) 15 Toes To Bar / Knees To Bows f) 20 Bodyweight Squats ***SCORE = Total Time + weight used on Snatch s

36 Day 5 1A) 400m Run Test ***Make sure to get in a SOLID warm up prior to your actual test set ***1 100% Effort ***SCORE = Total Time REST x 15 Mins 2A) 200m Repeat Test ***2 x ALL OUT 100% Efforts ***Rest 6 Mins Between Efforts ***SCORE = Time of each round Day 6 ACTIVE REST / MOBILITY ***Go for a nice walk, bike ride, ect NO SPRINTS or anything too intense need to let your CNS recharge up a bit ***Do a MINIMUM of Mins of soft tissue + mobility work ***Ideally you d spend the SAME amount of time you normally would training (45-60 mins)

37 Day 7 The FREAK Show Strength Challenge Event Style Throwdown - Start a timer and follow the workout exactly as laid out below starting a 0:00 on the clock. From 0 10 Mins - Build To Heavy / Submax 3RM Touch and Go Power Clean ***Nice and easy don t tax yourself out here Mins - REST! Mins 6 Min AMRAP Of: 3 Touch and Go Power 60% of your 1RM 6 Hand Release Push Ups ***SCORE = Total Rounds and Reps completed + weight used Mins REST! Every Minute On The Minute: 1 Front Squat ***Start as heavy or light as you want just be SMART ***Can add weight each set but you CAN T go down in weight ***SCORE = Total Volume Achieved (Missed reps count as ZERO) REST! Min AMRAP Of: 2 Touch and Go Barbell Power 60% 1RM 5 Strict Pull Ups Min AMRAP Of: 3 Strict HSPU s OR Pike Press 3 Burpees FINAL WEEK of FREAK Tips, Tricks, and Reminders This week is all about BREAKING RECORDS just be SMART about it Make sure to post up progress and SUCCESS within The Facebook Coaching Group Let s us all know how your progress had come along! As always - Go110% H.A.M. but TRAIN SMART always thinking about RISK vs. REWARD especially when we test just know what your limits.