Squat progression to continue strengthening his bottom position and minimize knee valgus as the load increases

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Lawrence Webb
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SAM ZAMMUTO Moderate-Level Athlete AREAS OF PRIORITY Building into Opex Winter Classic the first o

time-dependent pieces of work Building reps at sub max loads in Olympic lifts to refine 2nd pull

load increases Upper Strength Training i n Gymnastic Settings, along with Upper Gymnastic

more volume over time and refinement of pacing ABOUT SAM Sam Zammuto is an 18- year-old male

In 2018, his goal is to make steady improvements in the Sport of Fitness moving him closer to his

1 SAM ZAMMUTO Moderate-Level Athlete AREAS OF PRIORITY Building into Opex Winter Classic the first o f December -> Mixed Aerobic Sets to work on breathing and transferability to: task-dependent or time-dependent pieces of work Building reps at sub max loads in Olympic lifts to refine 2nd pull Squat progression to continue strengthening his bottom position and minimize knee valgus as the load increases Upper Strength Training i n Gymnastic Settings, along with Upper Gymnastic progressions into pre-fatigued sets Cyclical Aerobic work to continue building base of support for more volume over time and refinement of pacing ABOUT SAM Sam Zammuto is an 18- year-old male student and athlete with aspirations to qualify for the CrossFit Regionals. In 2018, his goal is to make steady improvements in the Sport of Fitness moving him closer to his ultimate goal. The training plan below was developed specifically for Sam by his coach, Sam Smith, to prep him for the best possible Open Score.

2 WEEK 1 WEDNESDAY: OFF / ACTIVE REST THURSDAY A) 3 sets; warm up based: 10 calorie AB EZ 5/leg High box step up w/ slow lowering 30 second Side Plank Rotations 30 second Single Leg Glute Bridge w/ weight on lap / side B) Pause Back 31X1; , rest 2-3 min b/t sets *All tough sets, increase weight each set *Tough but SOLID positions *Maintain TENSION in the hole C) Squat Snatch. Below the Knee Hang Squat Snatch. OHS: x1.1.1 every 1:30 x 8 sets; 155, 160, 165, 170# D) EMOM x 20 high effort: 1st min- 30 second RPM 2nd min- 15 Wall 30# to 10 3rd min- 30 second RPM 4th min- 6 Double KB Deadlifts 4 Double KB Hang Power Cleans 2 Double KB Shoulder to 24kg/hand (Swing them b/t your leg on hang cleans) FRIDAY A) 2 sets; warm up: 30 second Wall Facing HS Hold 20 second Neutral Grip Chin Hold Over the bar 50 Bear Crawl w/ lacrosse ball on low back (SLOW) B1) Kipping HSPU to Deficit on 40X0; 6 tough reps x 3 sets, rest 1:30 b/t *Maintain tempo B2) Neutral Grip Pull 41X1; 6-8 tough reps x 3 sets, rest 1:30 b/t *Add weight if needed; shoulders down and back at the top! C) 3 sets: 1 min 2:05/500m 6 UB Ring Muscle Ups 6 Ring Dips on last Muscle Up 36 DU s -rest/walk 2 min b/t sets- D) 3 sets: 1 min 60 RPM 10 Toes to Bar 10 Chest to Bar -drop- 2 Rope Climbs to 15 w/ legs -rest/walk 2 min b/t sets- E) 3 sets: 1 min Ski 2:20/500m 30 HS Walk 8 Strict HSPU -no deficit 8 Kipping HSPU -no deficit -rest/walk 2 min b/t sets-

3 WEEK 1 (CONTINUED) A) %/Sustained Effort: 1 min RPM 1 min 1:46/500m 2 min walk B) 10 75%/Warm Up Pace: 10 Calorie AB 8 Box Jump Step 24 6 Push Ups 5 min rest/prep C) 10 90%/Tough Effort: 10 Calorie AB 8 Alternating DB Power 60# DB 6 Burpees to 6 OH SATURDAY SUNDAY A) 3 sets; warm up: 200m Row Damper 1 5/leg RDL SLOW 3 month core engaged hold / side (20 seconds) see demo video 5/arm KB Front Squat w/ pause in the bottom (24kg; keep tension in the hole) B) Pause Front 31X1; , rest 2-3 min b/t *increase each set *tough but SOLID positions *Maintain TENSION in the hole C) Squat Clean. Above the Knee Hang Squat Clean. Split Jerk: x1.1.1 every 1:30 x 6 sets; 205#, add 5# per set *Film last set please D) EMOM x 20 high effort: 1st min- 30 second 1:46/500m 2nd min- 10 Double KB Front Rack Walking 32kg/hand 3rd min- 30 second 1:46/500m 4th min- 100 Med Ball Front Rack 100# (needs to be at least 100#)

4 WEEK 2 MONDAY: OFF / ACTIVE REST TUESDAY A) 3 sets (warm up based): 10 calorie AB EZ 5/leg 30 box Step Up w/ SLOW lowering (sit into that hip) 15 second single arm floor FLR / side 3 Max effort Reverse Med Ball OH 20# ball B) Pause Back 32X1; 5-5-5, rest 3 min b/t sets *All tough; quality reps *maintain tension in the hole *focus on great knee tracking C) Squat Snatch. Above the Knee Hang Squat Snatch. OHS: x1.1.1 every 1:30 x 8 sets; 150#, add 5# per set *Film last set please *Focus on EXTENDING on that second rep *Get tall! D) EMOM x 20 high effort: 1st min- 12 Deadlifts, 9 Hang Power Cleans, 6 155# (UB) 2nd min- 30 second 70 RPM 3rd min- 10 Barbell Front Rack Walking 155# 4th min- 30 second 70 RPM WEDNESDAY A) 3 sets (warm up based): 200m damper 1 10 side plank rotations (SLOW and reach through and get that scap to move) 50 Reverse Bear Crawl w/ lacrosse ball on low back (SLOW) 20 second Top of Ring DIp Hold (palms forward) B) EMOM x 12 minutes: 4 min- 1 Push Press 1 Push Jerk 1 Split Jerk 4 min- 1 Push Jerk 1 Split Jerk 4 min- 1 Split Jerk 185#, add per set, small build, last few split jerks tough C) EMOM x 10 minutes: Min 1-5: x1 Strict RMU 3 Strict Ring Dips Min 6-10: x1 Kipping HSPU to deficit on 40X0 every 30 seconds (control that lowering!) D) 3 sets: 6-8 UB Bar Muscle Ups -rest 2 min- 2 min Ski 2:25/500m UB Strict HSPU -tight positions! -rest 2 min- E) 3 sets: 2 min 2:10/500m 5 Strict Toes to Bar 5 Strict Knees to Elbows 5 Toes to Bar -rest 2 min- 5 Strict Chest to Bar 5 Strict Pull Ups 5 Chest to Bar -rest 2 min-

5 WEEK 2 (CONTINUED) THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you A) 6 80%/Sustainable: 1 min 63 RPM 1 min 1:50/500m -2 min walk- B) 10 80%: 8 Calorie 60 RPM 8 Walking Lunges 8 Toes to Bar (4/4) 5 min walk / prep C) 10 85%: 8 Calorie AB 8 Burpees to 6 OH 8 Alternating DB Power 50# D) 6 80%/Sustainable: 1 min 1:50/500m 1 min 63 RPM -2 min walk- FRIDAY SATURDAY A) 3 sets (warm up): 200m Ski Erg EZ 20 second Star Plank / side 10 Glute Bridges / leg w/ 2 sec pause at top of each 30 second RIng FLR B) Pause Front 32X1; 5-5-5, rest 3 min b/t *same idea as back squats *quality reps, great mechanics C) Squat Clean. Split Jerk: x2.1 every 2 mins x 8 sets, 195, 205, 215, 225 *Fast re set b/t cleans D) EMOM x 20 high effort: 1st min- 5 Bar Facing Burpees 5 115# 2nd min- 30 second 1:45/500m 3rd min- 30 DU s 1 Squat 115# 5 Bar Facing Burpees 4th min- 30 second 1:45/500m SUNDAY A) 10 warm up pace: 5 calorie damper 1 10 Air Squats 10 push ups 5 calorie 55 RPM 10 Walking Lunges 10 16kg B) %/High Sustained Effort: 5 minute AMRAP: 30 DU s 5 Burpees onto 24 Box 5 Toes to Bar rest/walk 4 min b/t sets 5 minutes AMRAP: 5 DB 35#/hand 5 Chest to Bar Pull Ups 5 Calorie AB rest/walk 4 min x 2 sets

6 WEEK 3 MONDAY: OFF / ACTIVE REST TUESDAY A) 3 sets (warm up based): 100 Light Sled Push (long strides; warm up) 50 Bear Crawl (slow) 5/leg DB 3 sec lowering; (load the hip) 50 Burpee Broad Jump B) Pause Back 32X1; 5-4-3, rest 3 min b/t sets *All tough; Increasing per set and heavier than last week *maintain tension in the hole C) Squat Snatch: x1.1 every 1:15 x 8 sets; 165#, add 5# per set *Film last set please *Focus on EXTENDING on that second rep *Get tall! D) EMOM x 20 high effort: 1st min- 20 second 70 RPM 5 Double Hang KB Power Clean to 24kg/hand 2nd min- 5 Bar Facing Burpees 5 Squat Clean 115# (TnG) 3rd min- 20 second 70 RPM 5 Double Russian 24kg/hand (swing b/t legs) 4th min- 5 Bar Facing Burpees 5 115# WEDNESDAY A) 3 sets (warm up based): 15 Calorie damper 1 1 Wall Walk 15 second top 20 second Active Hang From Pull Up Bar 3 Elevator Ring Push Ups top, half way, bottom, half way up, top; 3 sec pause at all positions) B) EMOM x 9 minutes: 3 min- 1 Push Press 1 Push Jerk 3 min- 1 Push Jerk 1 Split Jerk 3 min- 1 Split Jerk 205#, add per set, small build, last few split jerks tough *Focus on heavier loads this week with continued solid mechanics C) EMOM x 10 minutes: Min 1-5: x1 Strict RMU every 30 seconds Min 6-10: x1 Strict HSPU to tough deficit on Parallettes 1 Legless RC to 15 D) 3 sets: 50 DU s 5 UB RMUs 50 DU s 5 UB BMUs 2 min Ski 2:25/500m 30 HS Walk 8 Strict HSPU 30 HS Walk 12 Kipping HSPU E) 5 sets: 1 Rope Climb to 15 w/ legs 8 Chest to Bar 1 Rope Climb to 15 w/ legs 8 Toes to Bar -rest/walk 2 min b/t-

7 WEEK 3 (CONTINUED) THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you FRIDAY SATURDAY A) 6 80%/Sustainable: 30 second 1:50/500m 30 second 1:49/500m 30 second 63 RPM 30 second 65 RPM -2 min walk b/t- B) 10 80%: 10 Calorie Row 5 Burpee Box Jump DU s 5 min walk / prep C) 10 85%: 10 Wall 30# to kg 10 Calorie AB D) 6 80%/Sustainable: 30 second 63 RPM 30 second 65 RPM 30 second 1:50/500m 30 second 1:49/500m -2 min walk- A) 3 sets (warm up): 250m Ski Erg EZ 100 Filly Carry./ side (1 DB OH 1 KB in front rack; moderate loads) 5/arm KB Single Arm 24kg (slow lowering each rep) B) Pause Front 32X1; 5-4-3, rest 3 min b/t *same idea as back squats; increase from last week *quality reps, great mechanics C) Squat Clean: x1.1 every 1:30 x 8 sets, 205, 225 *Fast re set b/t cleans *FIlm last set D) EMOM x 20 high effort: 1st min- 20 second 1:45/500m 6 Alternating DB Power 60# 2nd min- 5 Bar Facing Burpees 1 Squat Snatch 1 135# 3rd min- 20 second 1:45/500m 3/leg DB Front Rack walking 60#/hand 4th min- 1 Rope Climb to 15 w/ legs 5 Bar Facing Burpees 5 135# SUNDAY A) 10 warm up pace: 250m damper 1 10 Alternating Step second Hollow Body hold 10 Air Squats B) %/High Sustained Effort: 5 minute AMRAP: 10 Calorie Row 10 Box Jump Step Air Squats rest/walk 4 min b/t 5 minute AMRAP: 30 DU s 6 C2B 30 DU s 6 Kipping HSPU -no deficit rest/walk 4 min b/t 5 minutes AMRAP: 5 Calorie AB 5 DB Power Clean to 50#/hand rest/walk 4 min b/t 5 minute AMRAP: 50 Sled Moderate load 5 Push Up Burpees 50 Sled moderate load 1 Legless Rope Climb to 15 rest/walk 4 min b/t

8 WEEK 4 MONDAY: OFF / ACTIVE REST TUESDAY A) 2 sets (warm up based): 15 Calorie AB easy 15 Right leg Russian Step 20 (control the lowering) 30 second Side Plank / side 15 Left leg Russian Step 20 (control the lowering) 5 Reverse Med Ball OH 20# (extend the hips!!) B) Pause Back 32X1; 2-2-2; BUILD to a tough set for the day *Film heaviest set *KNEES!!! C) Squat Snatch: x1 every 1:15 x 10 sets; 165#, add 5# per set *Film last set please *Focus on EXTENDING on that second rep *Get tall! D) 5 rounds for Consistent Effort!: 20 Calorie AB 15 Wall 30# to 10 (smart breaks here) 10 Power 135# (singles) 5 Burpee Box Jump Step 24 *Track your splits per round; MUST BE THE SAME WEDNESDAY A) 3 sets (warm up based): 15 Calorie damper 1 1 Wall Walk 15 second top 20 second Active Hang From Pull Up Bar 3 Elevator Ring Push Ups top, half way, bottom, half way up, top; 3 sec pause at all positions) B) Split Jerk: Build to a max for the day *2-3 misses allowed *Take an attempt every seconds *Film heaviest set *REMEMBER: TIGHTER dip and drive!! *Do some practice 95# to dial in positions with legs! C) 10 sets (not for time): 2 Strict RMU 2 Strict HSPU to 10 Deficit D) 3 sets: 10 Bar Muscle Ups 2 min Ski 2:20/500m 20 Kipping HSPU to 2 Deficit E) 2 sets: 30 C2B 2 min 2:10/500m 30 Toes to Bar

9 WEEK 4 (CONTINUED) THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you FRIDAY SATURDAY A) 3 80%/Sustainable: 30 second 60 RPM 30 second 62 RPM 30 second 64 RPM 30 second 66 RPM 30 second 64 RPM 30 second 62 RPM 30 second 60 RPM -2 min walk b/t- B) 10 80%: 30 DU s 5 Burpees to 6 OH 300m Row 5 24kg 5 min walk / prep C) 3 80%/Sustainable: 30 second 2:00/500m 30 second 1:57/500m 30 second 1:53/500m 30 second 1:49/500m 30 second 1:53/500m 30 second 1:57/500m 30 second 2:00/500m -2 min walk- OPEX Winter Classic A) Event 1 : 0:00-10:00 10 min to establish a max load in the following complex 1 Squat clean 2 Front squat 3 Split jerk *must be unbroken *bar may not rest on the ground *you may rest with bar in front rack or hang B) Event 2: 10:00-20:00 6 minute AMRAP 6 Pull-ups 4 CTB pull-ups 2 Bar muscle-ups rest remainder of time frame C) Event 3 : 20:00-34:00 8 minute AMRAP 10 Strict press 15 Overhead squat 20 Push press 25 Front squat 30 Push jerk 35 Back squat (Rx load is 115/75lbs throughout all movements) rest remainder of time frame D) Event 4: Starts at 34:00 12 minute AMRAP 50 Alternating DB power snatch (50/35lbs) 40 Burpee box jump (24/20 ) 30 Row calories SUNDAY: Active Rest

10 WEEK 5 MONDAY: OFF / ACTIVE REST TUESDAY A) Warm Up: 10 minute EZ pace (top of each minute: 15 seconds hard, build pace each minute) 3 min rest 2 90% 2 min walk 1 92% 4 min walk /rest B) Assault Bike: 10 minutes for max calories Cooldown: min cool down in the sun WEDNESDAY A) 10 minute warm up: 10 calorie Row 50 Bear Crawl 3 Dead hang to Inverted Hang on rings (slow lowering) 50 Walking Lunge 3 Ring Push Ups B) For Time: 30 Ring Muscle Ups *2 scores: 1) AMRAP UB up front 2) Total time THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you FRIDAY SATURDAY SUNDAY OPEX in-house 3-day Testing Day 1 OPEX in-house 3-day Testing Day 2 OPEX in-house 3-day Testing Day 3 A) Squat Snatch: Establish a 1RM - Film & submit top attempts B) Push/Pull : For time 21 CTB pull-ups 9 Thrusters (100/65lbs) 15 CTB pull-ups 15 Thrusters (100/65lbs) 9 CTB pull-ups 21 Thrusters (100/65lbs) A) Back Squat: Establish a 1RM - Film & submit top attempts B) Back One set AMRAP using 85% of best lift from part A - Film & submit this attempt C) Muscle Up: One set to perform max unbroken ring muscle-ups - Film & submit this attempt A) Open 12.3 : 18 minute AMRAP 15 Step down box jumps (24/20 ) 12 Push press (115/75lbs) 9 Toes to bar D) Strict Handstand Push-up: 5 minute AMRAP Strict handstand push-ups (You are permitted a 36x24 box allowance - All repetitions start & end from the top, lock-out position) E) 10-4 : For time Double unders Burpees

11 WEEK 6 MONDAY: OFF / ACTIVE REST TUESDAY WEDNESDAY A) 3 sets (warm up): 10 calorie AB EZ 5/leg High Box Step 30 (Control it; sit into hip) 5/leg Back Extension w/ 2 sec pause at top 20 second Star Plank / Side B) Squat Snatch: build to a tough set for the day *5-10 sec re set b/t lifts C) Front 30X0; all tough sets, rest 3 min b/t each *KNEES!!! D) Double KB Front Rack Russian Step 1010; 10 reps/leg x 3 sets, rest 1 min b/t legs 20 box / high knee DRIVE!! E) Assault Bike Sprints: 10 seconds ALL OUT every 2 min x 10 sets *Slow pedal remaining time F) 10 50%/EZ: 2:30 AB 2:30 Row G) For 90%: 50 Burpees to 6 OH 50 Wall 20# to 10 (aim for UB) A) 3 80%/Consistent Effort: # 9 Hang Power Clean 6 Shoulder to Overhead 30 DU s 2 min 2:10/500m B) 3 sets: 1 min 55 RPM 10 Kipping HSPU to 4 Deficit 8 Ring Muscle Ups 1 min 55 RPM -2 min walk/rest- C) 3 80%/Consistent Effort: 5 Power 135# (singles; fast re set) 5 135# 5 Burpee Box 24 2 min 2:10/500m D) 3 sets: 1 min Ski 2:20/500m 30 HS Walk 12 Toes to Bar 30 HS Walk 12 Chest to Bar 1 min Ski 2:20/500m THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you FRIDAY SATURDAY SUNDAY Local Team Competition Day 1 Local Team Competition Day 2 Local Team Competition Day 3

12 WEEK 7 MONDAY: OFF / ACTIVE REST TUESDAY A) 3 sets (warm up): 12 Calorie AB 5 Right Arm DB 50# (SMOOTH) 50 Bear Crawl w/ lacrosse ball on low back 5 Left Arm DB 50#/ (SMOOTH) 3/leg Alternating Pistols w/ 3 sec lowering (quality movement) *Hold light weight out front for counter balance B) Squat Snatch: build to a tough set for the day *5-10 sec re set b/t lifts C) Front 30X0; all tough sets, rest 3 min b/t each D) Barbell Front Rack Split 3010; 10 tough reps/leg x 3 sets, rest 1 min b/t legs *Control that lowering E) Assault Bike Sprints: 12 seconds ALL OUT every 2 min x 10 sets *Slow pedal remaining time F) 10 50%/EZ: 1 min AB 1 min Single Unders 1 min Row 1 min Alternating Step Up 1 min Shuttle Run G) For 90%:: 75 Wall 20# to Hang Power 135# WEDNESDAY A) 3 80%/Consistent Effort: 1 min 2:10/500m 50 DU s 8 135# 6 Hang Power 135# 4 Front Rack Walking 135# 2 Shoulder to Box Jump Step 24 1 min 2:10/500m B) 3 sets: 10 Ring Muscle Ups 1 min 55 RPM 10 Strict HSPU 1 min 55 RPM 10 Push Ups 1 min 55 RPM -2 min rest/walk- C) 3 80%/Consistent Effort: 1 min 2:10/500m 8 TnG Power 115# 4 115# 8 Bar Facing Burpees 1 min 2:10/500m D) 3 sets: 1 min Ski 2:20/500m 1 Rope Climb to 20 w/ legs 15 Toes to Bar 50 HS Walk 15 Chest to Bar 1 Rope Climb to 20 w/ legs 1 min Ski 2:20/500m

13 WEEK 7 (CONTINUED) THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you FRIDAY A) %/High Effort but Sustainable: 1 min AB 1 min Wall 20# to 10 1 min Row 1 min Burpees to 6 OH 1 min DU s 1 min AB 1 min Alternating DB Power 75# 5 min rest/walk B) %/High Effort but Sustainable: 1 min Row 1 min Burpees -no top 2 min walk 1 min Air Squats 1 min AB 2 min walk SATURDAY A) 3 sets (prep/warm up): 2 min AB EZ 50 Bear Crawl (SLOW) 3 Reverse Med Ball 20# (extend the hips!) 50 second Ring FLR B) Power Clean. Front Squat. Split Jerk: build to a tough set for the day C) Back 30X0; all tough sets, rest 3 min b/t sets D) Weighted 4010; 8 tough reps/leg x 3 sets, rest 1 min b/t legs E) EMOM x 25 minutes: Min 1-5: 1 Strict HSPU to tough deficit 10 HARD Ski Erg Pulls Min 6-10: 1 Strict RMU 3 Strict Ring Dips Min 11-15: Kipping HSPU to 2 Deficit Min 16-20: 1 BMU every 15 seconds Min 21-25: 10 Chest to Bar 5 Clapping Push Ups SUNDAY A) 10 50%/Prep: 10 Calorie AB 10 Walking Lunges 10 Burpees -no top 10 24kg B) %/Consistent Effort: 10 Calorie AB 10 95# 10 Bar Facing Burpees 10 Box Jump 24 (ALL THE WAY OVER) 10 Calorie Row 10 Wall 30# to Hang Power 95# -rest/walk 1:1- *Mix order every set

14 WEEK 8 MONDAY: OFF / ACTIVE REST TUESDAY A) 3 sets (warm up): 10 Calorie AB 10 Walking Lunges 10 Wall 30# to 10 (control the loweirng on all reps) 45 second Plank on elbows B) Power Snatch. Above the Knee Hang Squat Snatch: build to a tough set for the day *Arms RELAXED and LONG, use the hips!! C) Front 30X0; all tough sets, rest 3 min b/t each D) Barbell Russian Step 2010; 8 tough reps/leg x 3 sets, rest 1 min b/t legs *18-20 Box, drive that knee up at the top! E) Assault Bike Sprints: 15 seconds ALL OUT every 2:45 min x 8 sets *Slow pedal remaining time F) 10 50%/EZ:: 2 min AB 2 min Bear Crawl 2 min Row 2 min Alt Step Up 2 min Shuttle Run G) For 90%: 40 Wall 20# to Power 135# 30 75# 10 Power 135# 20 Front 75# 10 Power 135# 10 75# WEDNESDAY A) 3 80%/Consistent Effort: 20 Calorie 950 cal/hr 12 Double KB 24kg/hand 9 Double KB Hang Power 24kg/hand (swing b/t legs) 6 Double KB Shoulder to 24kg/hand 75 DU s -rest/walk 2 min b/t sets B) 3 sets: 10 Strict HSPU 10 Kipping HSPU 1 min 55 RPM 10 Bar Muscle Ups 1 min 55 RPM -rest/walk 2 min b/t sets- C) 3 80%/Consistent Effort: 15 Box Jump Step Hang Power 115# 5 115# 5/leg OH Walking 115# 20 Calorie 950 cal/hr -rest/walk 2 min b/t sets- D) 3 sets: 20 Toes to Bar 100 HS walk 20 Chest to Bar -rest/walk 2 min b/t sets-

15 WEEK 8 (CONTINUED) THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you FRIDAY A) %/High Effort but Sustainable: 1 min Row 30 second Burpees -no top 30 second Toes Thru Ring 1 min AB 1 min Hang Squat Clean 95# 1 min Ski Erg 1 min Front Rack Walking 95# 1 min Box Jump Step 24 5 min rest/walk B) %/High Effort but Sustainable: 30 second Sled Push tough 30 second Alternating Jumping Lunges 30 second AB 30 second Burpees to 6 OH -2 min walk/rest- 30 second Row 30 second DU s 30 second 30# to second DU s -2 min walk/rest- SATURDAY A) 3 sets (prep/warm up): 15 Calorie AB 10 Back Extensions w/ 1 sec pause at top 10 GHDSU Slow and controlled 30 second Single Leg Glute Bridge / side (w/ weight on lap) B) Power Clean Push Jerk: build to a tough set for the day C) Back 30X0; all tough sets, rest 3 min b/t sets D) Weighted 2010; 10 reps/leg x 3 sets, rest 30 sec b/t legs E) EMOM x 25 minutes: Min 1-5: 1 Tough Split jerk 5 HARD Ski Erg Pulls Min 6-10: 1 Strict RMU 3 RMU Min 11-15: Toes to Bar Min 16-20: Kipping HSPU to 2 Deficit Min 21-25: Chest to Bar SUNDAY A) 10 50%/Prep: 12 Calorie AB 9 24kg 6 Burpees 3 Toes Thru Rings B) %/Consistent Effort: 15 Calorie AB 15 32kg 15 Calorie Row 15 Burpees -no top 10 Squat Clean 115# (all singles; stay close to the bar and be fast) 75 DU s -rest/walk 3 min b/t sets- *Mix order every set *SAME TIME PER SET

Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance)

Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance) CHRIS DETMERING High-Level Athlete AREAS OF PRIORITY Refinement of 1st and 2nd pull in Olympic lifts -> Moving i nto higher p ercentages o f max ONCE m ovement pattern is proficient in non-fatigued setting