Power Phase: Week 5

https://docs.google.com/spreadsheet/ccc?key=0AqaZHVTj1e3WdDd1YlJ6ZGJKSE54SjJLQzE0X1R4OEE&usp=sharing

Power Phase: Week 4

Midphase Week:
https://docs.google.com/spreadsheet/ccc?key=0AqaZHVTj1e3WdGloclFLUGhNUTdfQ1dHM0J3VnVRS0E&usp=sharing

Power Phase: Week 3

Further down the rabbit hole...
https://docs.google.com/spreadsheet/ccc?key=0AqaZHVTj1e3WdHAwZm51QWhLRi1pSjZQWTV3MnZrZVE&usp=sharing

Power Phase: Week 2

Follow the link:
https://docs.google.com/spreadsheet/ccc?key=0AqaZHVTj1e3WdEFxTTZJY09KVHRyTEUySUtnRm9YNFE&usp=sharing

Power Phase: Week 1

Moving to a speadsheet format. Follow the link:
https://docs.google.com/spreadsheet/ccc?key=0AqaZHVTj1e3WdDhMWFhXTVFuN1B1OU0xOTFtQ1pienc&usp=sharing

Strength Phase: Week 7 (final week of phase)

Day 1: Max Effort Lower Body

1. Back Squat: Work Up to a 1RM (take as much time as you need and aim for a PR)

2. Clean Grip Deadlift 3x5

3. Front Rack Split Squat 3x8ea

4. 4 Rounds:

10 Strict Fat Grip Toes to Bar

45 second Band Resisted Plank (band pulls from side, switch sides each round)

5. Bodyweight Challenge: Tabata Bench Lateral Step Jumps

Day 2:

Hang Snatch Shrug + Hang Snatch High Pull + Hang Snatch 5 x 1+1+1

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Bench Press - Work up to a 1RM (take as much time as you need and aim for a PR)

2. 2 Standing Press + 3 Push Press 3x2+3

3. 3 Round Superset (1min rest between):

A. Weighted Pullup x 6

B. Weighted Dip x 8

4. High Bar Work: Skin the Cat, Ice Cream Makers, Pullovers

5. Bodyweight Challenge: 3min Work on Freestanding Handstand Pushups, 2min max rep Handstand Pushups with wall, 1min max pike pushups.

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 5. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 6. 1 min rest between sets

3. Dumbbell One Arm Row (no bench, use split stance) 3x10ea

4. Ring Work: Muscle Up, Forward Roll, Back Lever

5. Bodyweight Challenge: 1min Max Ring Dips, 1min Max Bar Dips, 1min Max Pushups

Day 6:

1 Power Clean and 3 Push Jerk 5x1+3

GPP

Strength Phase: Week 6

Day 1: Max Effort Lower Body

1. 1RM Deadlift (take as much time as needed and aim for a PR)

2. Narrow Stance Back Squat 3x5 (stance is slightly closer than normal stance)

3. Good Morning 3x5

4. 3 Rounds:
Fat Grip Dumbbell Suitcase Walk x 50ft each arm
Dragon Flag Progression x 10

5. Bodyweight Challenge: 20 full range of motion Russian Leans (use your arms as needed)

Day 2:

Hang Power Clean 3x5 (aim for max speed and catch as tall as possible)

GPP or Interval Training

Day 3: Max Effort Upper Body

1. 1RM Standing Press (take as much time as needed and aim for a PR)

2. Wide Grip Bench Press 3x5 (don’t go crazy, just a little wider than normal)

3. 3 Round Superset (1min rest between):

A. Barbell Corner Row x 10

B. JM Press x 8 (compare to week 1)

4. Ring Work: L Sit to Shoulder Stand, Muscle up to Forward Roll

5. Bodyweight Challenge: 30 Parallette Shoot Throughs (pushup in beginning, dip at end)

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Squat 7x2 @ 75% of max + bands adding 10-15# to week 4. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 5. 1 min rest between sets

3. 3x8 “2 to 1” Pullups (do a pullup with two arms, and descend as slowly as possible with one arm)

4. Floor Work: Handstand Walks, Pirouettes, L  and Straddle Sits

5. Bodyweight Challenge: 3 min ladder of 1 Pullup, 1 dip, 2 pullups, 2 dips, etc for 3min

Day 6:

1 Hang Power Snatch + 1 Power Snatch

GPP

Strength Phase: Week 5

Day 1: Max Effort Lower Body

1. Box Squat: Work Up to a 3RM with box just above parallel

2. Straight Leg Deadlift 3x6 (compare to week 1)

3. 3 Rounds:

DB Walking Lunge x 16 Steps

30 Hollow Rocks

Max Fat Pullup Bar One Arm Hold, each arm

5. Bodyweight Challenge: Pistol Squat Ladder for 3min. One pistol squat right leg, one left lef, then 2ea, 3ea, etc for 3 minutes. Score is last full set completed.

Day 2:

5x3 Hang Power Snatch (compare to week 1)

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Floor Press - Work up to a 2RM

2. Seated Dumbbell Press 3x5

3. 3 Round Superset (1min rest between):

A. One Arm Assisted Pullup x 6ea (use assisted pullup machine or bands)

B. Decline Barbell Bench Press x 6

4. Parallette Work: Planche Progressions, L and Straddle Sits

5. Bodyweight Challenge: 5 sets of max Wall Facing Handstand Pushups with 1min rest in between sets. Score is total reps completed.

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 3. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 4. 1 min rest between sets

3. Barbell Corner Row 3x8 superset with 15 Ring Rows. Rest 2min between sets.

4. High Bar Work: Levers and Muscle Up progressions.

5. Bodyweight Challenge: 100 Pushups in sets of 10, resting strictly 10 seconds in between sets. If you got 80 or more straight pushups last time we tested, wear a weight vest or put your feet on an incline for this challenge.

Day 6:

Hang Squat Clean Thruster 5x1

GPP

Strength Phase: Week 4

Day 1: Max Effort Lower Body

1. Rack Pull Deadlift 3RM (bar starts up on rack, just below knees)

2. 1 ¼ Back Squats 4x3 (2min rest)

3. 45 Degree Bench Weighted Hip Extension 3x10 Superset with 15 Reverse Hypers

4. 3 Rounds:
Plate Pinch Curl x 5ea
Band Situp x 25

5. Bodyweight Challenge: Max Time Hip/Back Extension Hold on GHD (pad is on your quads)

Day 2:

1 Hang Power Clean + 1 Hang Squat Clean

GPP or Interval Training

Day 3: Max Effort Upper Body

1. 3RM Standing Press off rack at eye level

2. Slingshot Bench Press 3x5

3. 3 Round Superset (1min rest between):

A. Incline Bench Dumbbell Row x 10

B. Incline Barbell Bench Press x 6

4. Floor Work for 5-10min: Drag Press to Handstand, Handstand Hold, L-Sit

5. Bodyweight Challenge: 2min Max Strict Ring Dips

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Squat 7x2 @ 75% of max + bands adding 10-15# to week 2. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 3. 1 min rest between sets

3. Weighted Neutral Grip Pullup 3x8

4. Ring Work for 5-10min: Front and Back Levers

5. Bodyweight Challenge: Tabata Ring Pushups

Day 6:

3 Position Snatch 5x1

GPP

Strength Phase: Week 3

Day 1: Max Effort Lower Body

1. Box Squat: Work Up to a 1RM (box is set at just below parallel)

2. Barbell Good Morning 3x5

3. Dumbbell Step Up 3x6ea

4. 2 Rounds:

Band Resisted Plank x 60sec left side

Bottoms Up KB Walk x 50ft down and back

Band Resisted Plank x 60 sec right side

Bottoms Up KB Walk x 50ft down and back

(The band is around your waist and attached to something beside you, pulling you sideways)

5. Bodyweight Challenge: 3min Walking Lunge Max Distance

Day 2:

1 High Hang Power Snatch + 1 High Hang Snatch 5x1+1

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Close Grip Bench Press - Work up to a 3RM

2. Standing Press 3x5 Using Wide, Regular, and Close Grips (2min rest)

3. 3 Round Superset (1min rest between):

A. Side to Side Pullup x 10 (Add weight as needed)

B. Incline Dumbbell Bench Press x 6

4. High Bar Work: Front and Back Levers

5. Bodyweight Challenge: 15 Burpee Bar Muscle Ups for time

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 2. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 3. 1 min rest between sets

3. Barbell Bent Over Row 3x8 superset with  

4. Ring Work: Kip to support, forward rolls, Kick up to handstand in rings

5. Bodyweight Challenge: 4min to perform 1 Strict Muscle Up, 1 Dip, 1 Strict Muscle Up, 2 Dips, 1 Strict Muscle Up, 3 Dips, etc until you fail a muscle up or time runs out.

Day 6:

Power Clean and Push Press 5x1

GPP