Week 1

Squat Warm-up

2 Sets: 1:00 Bike 10 Air Squats 5/5 Cossack Squats 5/5 World's Greatest Stretch 5 Jump Squats -then- 1:30 Pigeon Stretch on each side

Back Squat

1 x 10

Pressing Warm-Up

15 Pull Aparts 15 Pass Throughs 15 Pull Aparts (underhand) 15 Pass Throughs (underhand) 15/15 Banded Press (each arm) 10-15 Push-ups (break as needed) 5 Dive Bombers

Bench Press

1 x 10

Front Rack Step-Ups

3 x 10

Core Circuit 2

3 Sets 10 KB Pull Throughs (each arm) :15-:30 L-Sit Rest 1:00 b/t sets Doing 10 of the KB pull throughs on each arm and then holding the L-sit for :15-:30. Working on core strength and stability.

Upper/Lower Body Recovery 2

Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Quads (each side) Lacrosse Ball: 1:00 Pec Smash 1:00 Scap Smash Stretch: 1:30 Pigeon Stretch (each side) 1:00 Puppy Dog

Conditioning Warm-up

Warm-up: 2:00 Easy Run 20yd High Knees 20yd Butt Kicks 20yd Walking Knee Hug 20yd Toy Soldiers 5/5 Worlds Greatest Stretch 5 Inch Worms

Cardio

Arm Superset 1

3 Sets: 10-12 DB Curls 10-12 Skull Crushers (barbell or dumbbells) :30 Front Plank Hold Rest 1:30 Keep the DB's to a weight that will allow you do all reps without stopping, and making it to where the final 2 reps are a challenge. The skull crushers can be done with a barbell or a pair of DB's. The front plank hold is essentially going to be holding yourself at the top of a push-up position. If doing this form the ground is too much for today, then elevate your hands and place them on a bench, a box, a bar on the rig, whatever allows you to hold yourself in this position for 30 seconds. Log you weights used for the DB curls and the Skull Crushers. Put the weight used for the curls in the weight block, and put the weight for the skull crushers in the notes.

Core Circuit 1 (Carry)

3 Sets: 1:00 Suitcase Carry 1:00 Front Rack Carry Rest 1:00 Change arms at the :30 second mark. Think about these movements being slower and controlled. The goal is to not let your body lean or rock to one side or the other. Staying upright and balanced using your core to stabilize you. Log the weight used.

Upper/Lower Body Recovery 6

Foam Roll: 1:00 Hip Abductors (each side) 1:00 Lats (each side) Lacrosse Ball: 1:00 Forearm Smash 1:00 Calf Smash Stretch: 1:30 Low Dragon Stretch (each side) 1:00 Cross Arm Shoulder Pull (each side)

Pressing Warm-Up

Warm-up: 3:00 Easy Machine 15 Pull Aparts 15 Pass Throughs 15 Pull Aparts (underhand) 15 Pass Throughs (underhand) 15/15 Banded Press (each arm) 10-15 Push-ups (break as needed) 5 Inch Worms 5 Dive Bombers

Snatch Warm-up

***All with an empty bar or PVC pipe*** 7 Snatch Grip Push Press 7 Overhead Squats 7 Snatch Balance 5 Hang Snatch Shrugs 5 Hang Snatch High Pulls 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Hang Squat Snatch

Overhead Squat

1 x 3

Power Snatch

1 x 1

Core Circuit 1

Core Circuit (optional) 5 Sets: 10 Shoot Throughs :30 Plank

Upper/Lower Body Recovery 3

Foam Roll: 1:00 Lats (each side) 1:00 Glutes Lacrosse Ball: 1:00 Delt Smash 1:00 Trap Smash Stretch: 1:30 Pigeon Stretch 2:00 Standing Straddle

Easy Run Warm-up

Warm-up: 2:00 Easy Machine 10 Air Squats 5 Inch Worms 5/5 Worlds Greatest stretch 1:30 Machine (slightly harder effort) 5/5 Cossack Squats 5 Inch Worms 1:00 Workout Pace Effort

Conditioning Options

Shoulder Superset 1

3 Sets: 12-15 DB Front Raises 12-15 DB Lateral Raises 12-15 DB High Pulls :30 Hollow Hold Rest 1:30 This is a lot of reps, so keep these light and try to focus on not swinging your body to move the dumbbells. This will more than likely be a really light weight due to the movement. Think about something like 2.5-10lbs plates or DB's. If thats too easy, then go a little heavier. Doing the entire circuit without dropping the DB's. You don't have to hold the DB's during the hollow hold. Log the weight used for the DB's.

Upper Body Recovery

Foam Roll: 1:00 Lats (each side) 1:00 Thoracic Lacrosse Ball: 1:00 Delt Smash 1:00 Pec Smash Stretch: 1:30 Prone Chest Stretch (each side) 3- Way Shoulder Stretch (:30 each position)

Kettlebell Warm-up

Warm-up: 3:00 Row (easy) 3 KB Windmills (each arm) 6 Single Leg Deadlifts (left leg) 9 Goblet Squats 12 Kettlebell Swings (American) 9 Goblet Squats 6 Single Leg Deadlifts (right leg) 3 KB Windmills (each arm) -then- 5 Inch Worms 5/5 World's Greatest Stretch

Front Squat

1 x 3

Clean Warm-up

Clean Warm-up: ***All done with an empty bar*** 7 Good Mornings 7 Elbow Rotations (each side) 7 Front Squats 5 Hang Clean Shrugs 5 Hang Clean High Pull 5 Hang Muscle Clean 5 Hang Power Clean 5 Hang Squat Clean

Power Clean

1 x 1

Shoulder Press

1 x 5

Core Circuit 3

2 Sets: 2:00 Dual KB Mixed Grip Carry 10 Plank Bird Dogs (each side) These plank bird dogs get tough, so take these nice and easy when starting. If you need to reduce the amount of reps, do so and in the future we can try to increase the reps! For the dual KB mixed grip carry, place one KB in the front rack, and one KB at your side. This may not be as heavy today and that's okay. The idea is to create control in your core, so you aren't leaning to one side. Log the weight you used for the KBs.

Lower Body Recovery 4

Cool Down: Foam Roll: 1:00 Lats (each side) 1:00 Quads (each side) Lacrosse Ball: 1:00 Pec Smash 1:00 Hamstring Smash on box (each side) Stretch: 1:30 Pigeon Stretch (each side) 1:00 Hurdler's Stretch

Pressing Warm-Up

Warm-up: 3:00 Easy Machine 15 Pull Aparts 15 Pass Throughs 15 Pull Aparts (underhand) 15 Pass Throughs (underhand) 15/15 Banded Press (each arm) 10-15 Push-ups (break as needed) 5 Inch Worms 5 Dive Bombers

Snatch Warm-up

***All with an empty bar or PVC pipe*** 7 Snatch Grip Push Press 7 Overhead Squats 7 Snatch Balance 5 Hang Snatch Shrugs 5 Hang Snatch High Pulls 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Hang Squat Snatch

Snatch Push Press

5 x 5

Snatch

10 x 1

Run

10 x 200

Core Circuit 4

3 Turkish Get-ups each arm 10-15 GHDs Rest 2:00 b/t sets

Upper/Lower Body Recovery 3

Foam Roll: 1:00 Lats (each side) 1:00 Glutes Lacrosse Ball: 1:00 Delt Smash 1:00 Trap Smash Stretch: 1:30 Pigeon Stretch 2:00 Standing Straddle