WEEK 1: Pre-Test A. Close Grip Bench Press work to a max B. Rear Foot Elevated Split Squat x 8 reps per leg work to a max dumbbell weight C. Build to a max weighted pull up Row 30 sec All Out, rest 30 sec x 4 sets Ms. Helen 3 rounds for time: Run 400m 21 Russian kettlebell swing 53/35 12 Ring row Rest A. Build to a max Back Squat B. Take 85% of Back Squat Max and do 1 set amrap set (max rep) C. Tabata Push Up (20 sec on 10 sec off what is lowest push up round score?) Position hands shoulder width apart on bench keep your chest up and weight in the heel on the split squat use a pronated grip on pull up do all out runs 30 on 30 off there will be a level of attrition, don t worry about it Russian swings must break the 90 degree line above shoulder height no kipping the ring row Work to get that chest to the ground on the push ups without worming up Can substitute 400m Run if without rower Advanced A. Front squat - build to 1RM B. Close-grip bench press (CGBP) - build to 1RM C. Weighted chinup (WCU) - build to 1RM Burpee repeat test 40 second max repetition of burpees to 6 target overhead 20 seconds rest Helen 3 rounds, for time: 400m Run 21 Kettlebell swings (KBS) 55# 12 Pullups Rest A. Power clean - build to a 1RM Rest EXACTLY 8 minutes following max Rest EXACTLY 90 seconds on rower B. 8 minute AMRAP Power clean at 90% of maximum A load Build to the heaviest possible loads in each piece and then add A, B, and C max loads together for a fourth metric score This is a four (4) minute ALL- OUT effort test Record your bodyweight (BWT) this day Standards: KBS = locked overhead Pullups = chin over horiztonal plan of bar All VERY easy recovery/ breathing work today Repeatibility tester, top scores example for males, 315# max with 30 repetitions in AMRAP Hint: perform first row JUST under maximum - 97% to aid potential going into second row Record your BWT this day 1
WEEK 2 A1. Dumbbells at side Rear foot elevated split squat x 10 reps/leg, rest 30 sec A2. Weighted chin up x 5 reps, rest 90 sec x 3 sets B1. close grip bench press x 5 reps, rest 30 sec B2. 10 strict ring row, rest 2 min x 3 sets 10 russian kettlebell swing 15 sec Airdyne sprint all same pace of 3 min amrap (as many rounds as possible): 5 burpee 10 air squat 10 dumbbell push press not heavy 60 min walk or hike relaxed A. 3 back squat @ 65%, rest 60 sec x 6 sets B. emom (every minute on the minute): 7 min 8 close grip bench press 10 rounds continuous: 10 kettlebell goblet squat 5 hand release push up 3 sets: row 90 sec at tough pace (not 100%) Do split squats then chin ups then back to split squats etc. If you need assistance on the pull up use it but go tough reps for 5 Run 100m if you do not have Close grip is at a weight that is challenging but not crushing goblet squat is where the bell is pressed against the chest These are meant to be close in distance covered. Advanced A. Power clean - 5, 5, 5, 5, 5 B. Front squat - 4x5 @75-80% C1. CGBP - 5, 4, 3, 2, 1 C2. WCU - 5, 4, 3, 2, 1 At 97%, complete: 5 Hang power snatches, build per set x6-8 In 2 minutes, complete: - moderate to tough Max burpees over erg in remaining time Rest walk 2 minutes x5 5 minutes AD @ 70% Rest walk 1 mintue x6-8 A. On the minute x10 1 PC 2 Jerks @ 70-80% 50 Front squats @ 75% 1RM Each break perform 5 HSPU 150m @ 97% Rest 3:00 x10 Rest 8:00 between sets 5-6 Push/pull couplet on C shows that you perform C1 set 1, then C2 set 1, then C1 set 2, then C2 set 2, ect Ample rest between all sets and exercises 97% shows just under max HPS ought to be light and fast TAKE THE FULL REST.. Each effort will be maximum if complete recovery is allowed Different intent than yesterday However, still attempt to hold pace and burpees per rounds Good exampl = 10, 10, 9, 9, 9 Bad exmaple = 14, 8, 7, 5, 5 All VERY easy recovery/ breathing work today Take 75% of your max FS from testing week for mixed piece today Aim is for EACH sprint effort to be the SAME time 2
WEEK 3 A1. Dumbbell at side rear foot elevated split squat x 8 reps/ leg, rest 30 sec A2. Weighted chin up x 5/4/3 reps, rest 90 sec x 3 sets B1. close grip bench press x 5/4/3 reps, rest 30 sec B2. dumbbell bent over row x 8/arm, rest 2 min x 3 sets 7 burpees as fast as possible 18 sec Airdyne sprint all same pace 4 min amrap: 200m row 10 kettlebell thruster not heavy Swim and play around in a pool for 60 min A. 3 back squat @ 65%, rest 60 sec x 7 sets B. emom (every minute on the minute): 8 min 8 close grip bench press 6 sets: 10 wall ball (20#/10 male, 14#, 9 female) 10 push ups 10 lunge steps/leg unweighted rest 60 sec 4 sets: run 400m tough (not 100%) Working for more weight (always with good form) on split squat, chin up, and close grip bench Run 125m if you do not have run 200m Go at a pace that is challenging but that you can recover in 4 min to go again Advanced A. Power clean - 5, 5, 5, 3, 3, 3 B. Front squat - 4x5 @80-85%% C1. CGBP - 3, 3, 3, 3, 3 C2. WCU - 3, 3, 3, 3, 3 At 95%, complete: 5 Thrusters, build per 20 second AD sprint At 97%, complete 5 Hang power snatches, build per 3 minute AMRAP 2 Muscle ups 6 Burpee box jumps (20 ) 45 Double unders (DU) @ 85% Jog 90 seconds @ 70% Walk 90 seconds x8-10 A. On the minute x12 2 Power snatch, start light, build to heavy 5-4-3-2-1 Front squat @ 85% 1RM Strict HSPU Box jump (36/30 ) Rope climb 250m @ 95% Rest 3:30 x7 Rest 7:00 between 3-4 Build on loads from last week! Pull back a bit on the first pairing to prep for the second pairing (i.e 95% v 97%) Alternating between AMRAP and row Preferrably done on soft trail for reduced impact DO NOT try and reboud the high box jump Grinder piece today, constand smooth effort is the goal 3
WEEK 4 A1. Dumbbell at side rear foot elevated split squat x 6 reps/ leg, rest 30 sec A2. Weighted chin up x 3/3/3 reps, rest 90 sec x 3 sets B1. close grip bench press x 4/3/2 reps, rest 30 sec B2. 14 strict ring row, rest 2 min x 3 sets 8 kettlebell swing 5 burpees as fast as possible 20 sec Airdyne sprint 4 sets: all same pace 5 min amrap: 200m run 7 wall ball 7 situp 1 jog 30 sec, walk 30 sec 45 min walk/hike A. 3 back squat @ 70%, rest 90 sec x 7 sets B. emom (every minute on the minute): 8 min 10 close grip bench press Chipper: 30 wall ball (20#/10 male, 14#/9 female) 30 push up 30 kettlebell deadlift high pull 30 box step up (total) 30 burpee 4 sets: row 500m tough (not 100%) Run 150m if you do not have then run 500m each time Advanced A. Power clean - 5-7x2-3 B. Front squat - 2x5 @80-85%, 2 @ 87.5-92.5% C1. CGBP - build to 3RM C2. CTB pullups - x5-12 after each set of C1 At 90%, complete: 5 Thrusters, build per 20 second AD sprint At 90%, complete 5 Hang power snatches, build per A. 5 mintue AMRAP @ 80-85% 200m Run 12 DL - moderate 6 HSPU B. 5 minute AMRAP @ 80-85% 350m Row 12 Wall balls 6 CTB pullups Rest walk 3 minute 1k Row then accumulate 60 second FLR Rest 3 minutes x7 A. On the minute x10-12 3 PC, TnG @ 75-85% 10-9-8-7-6-5-4-3-2-1 Shoulder to overhead (155/95#) Toes-to-bar 350m @ 90-95% Rest 4:00 x5 Row sprint 45 seconds @ 90% Rest 3 minutes Part A shows 5-to-7 sets of 2-to-3 repetitions. Ranges built in to allow you to dictate loading based on the day, ideally work up to a heavy set of 2 More in this type of session means decrease effort per bout a notch Complete three sets of A series, then three sets of B series FLR = front leaning rest Accumulate = can be broken into multiple sets to achieve volume TnG = touch and go.. No resting the bar Begin to find the pace you may row the repeats at 4
WEEK 5 A1. Dumbbell at side rear foot elevated split squat x 4 reps, rest 30 sec A2. Weighted chin up x 2/2/2 reps, rest 90 sec x 3 sets B1. close grip bench press x 2/2/2 reps, rest 30 sec B2. dumbbell bent over row x 6/arm, rest 2 min x 3 sets 10 kettlebel swing 5 burpees box jump 20 22 sec Airdyne sprint 3 sets: all same pace 6 min amrap: run 200m 5 box jump step down (24 male/20 female) 10 situp 20 sets: 30 sec on 30 sec off Airdyne rest 2 min after set 10 swim or play in pool for 30 min A. 3 back squat @ 70%, rest 90 sec x 6 sets B. emom: 10 min 10 close grip bench press row 750m rest 1 min, then 3 rounds for time: 20 lunge step/leg 15 push up 10 wall ball rest 1 min row 750m 3 sets: run 200m row 500m rest 5 min Run 175m if you do not have If you do not have do this with running If you don t have a rower run 600m then run 600m each round Advanced A. Power clean - 7x1-2 B. Front squat - 5/75%, 3/85%, 3-5x1/90% C1. CGBP - 5x2-3 C2. WCU - 5x2-3 At 90%, complete: 5 Thrusters, build per 20 second AD sprint At 90%, complete 5 Hang power snatches, build per Row sprint 45 seconds @ 90% Rest 3 minutes 8 minute AMRAP @ 80% 200m Run 3 Muscle ups 9 Shoulder to overhead, moderate 27 KBS, Russian (55/35#) Rest 5 minutes 8 minute AMRAP @ 80% 350m Row 3 Rope climbs 9 Heavy wall ball 27 Box jumps, step down (24/20 ) Rest 10 mintues, repeat both A and B 90 minute hike, unplugged A. 30 Snatches @ 60% 1RM B. 5 minute AMRAP 30 Double unders 3 Power cleans @ 90% 350m @ 90% Rest 3:00 x6 Rest 7:00 between 3-6 Part B shows a set of 5 at 80%, set of 3 at 85% and three sets of 1 at 90%. 90% means you can go BEYOND that weight in the final two sets to something tough Same format as last week with one more set per pairing, compare results and match, if not break times With perform 4 total sets today Heavy WB through greater load, ht, or both Unplugged = no phone, music, or electronics This pace will be what you want to row your first repeat at 5
WEEK 6: Re-Test A. Close Grip Bench Press work to a max B. Rear Foot Elevated Split Squat x 8 reps per leg work to a max dumbbell weight C. Build to a max weighted pull up Row 30 sec All Out, rest 30 sec x 4 sets Ms. Helen 3 rounds for time: Run 400m 21 Russian kettlebell swing 53/35 12 Ring row off A. Build to a max Back Squat B. Take 85% of Back Squat Max and do 1 set amrap set (max rep) C. Tabata Push Up (20 sec on 10 sec off what is lowest push up round score?) 500m row for time get nice and excited to crush your previous numbers! HANG IN THERE! do all out runs 30 on 30 off Pace her right and leave it all out there at the end! stretch and recharge your body! Setup well and fire up that squat and then hold that posture and technique on the amrap set! You CAN hold on! then run 500m for time Advanced A. Front squat - build to 1RM B. Close-grip bench press (CGBP) - build to 1RM C. Weighted chinup (WCU) - build to 1RM Burpee repeat test 40 second max repetition of burpees to 6 target overhead 20 seconds rest Helen 3 rounds, for time: 400m Run 21 Kettlebell swings (KBS) 55# 12 Pullups Rest A. Power clean - build to a 1RM Rest EXACTLY 8 minutes following max Rest EXACTLY 90 seconds on rower B. 8 minute AMRAP Power clean at 90% of maximum A load Refer to week 1 for a comparison -- beat those results this week! Aside from absolute score comparision, has your BWT changed significantly in six weeks? How does that impact this test? VITAL to use same track standards on the run as in week 1 -- same route, same conditions, honesty in assessment Ultimate result is an increase in BOTH a maximum repetition and increase in submaximal repetitions Did one or both scores change? Record your BWT this day -- weight is a critical factor to take into scoring consideration 6
Reference Guide: Strength - Any program needs to have a component of absolute strength, structural strength, and movement across the strength continuum so that you continue to increase (or maintain) you max lifts and so that you have a good structural base to perform better Alactic Power - Think of alactic power as maximum revolutions for a short period of time. It is by definition "all out" so don't hold back but don't cut the rests short because to build this system you need to be able to push 100% and you won't be able to do that if you aren't rested between sets Aerobic Power - Most people don't think of aerobic workouts to be "powerful" but power comes in different form. Are you able to increase your ability to build your aerobic system? You need to take these workouts as they are designed which is to be sustainable. You should not suffer! Z1 - Think of this as recovery. It is NOTHING more. You can think of this as "slower than slow." You are just moving blood, getting loosened up, and preparing yourself for your next workout CP Battery - This is often a new idea for a workout for people. Think of CP (creatine phosphate) batter training as building your ability to do challenging things with lesser rest. An example would be increasing the number of reps of a back squat that you can do in a maximum rep set at 85% of your 1-rep max. This is something that must be built intricately so stick to good percentages and rest times. Lactic Endurance - You guessed it...pain. But, this is a system that needs to be built. You cannot just suffer to suffer. You want to move at specific efforts so that you can maintain your fast pace for the length of time prescribed. Rest times in between interval sets is a must here because you will be pushing your system very hard.