THINGS TO THINK ABOUT IN THE LUNGE: Long strides, drive through the heel of your foot on the return. This will engage your hamstring and your posterior chain. Your knee should arrive calmly to the floor, it should not slam into it.
IF YOU ARE IN PHASE 1: Focus on the breaking up your swings in Tier 2 and performing them properly, not quickly.
“Modelo” Format: 2-Tier
First, for Strength. 5/s BB Lunges
10/s DB Row Option (x5) — Then, for Conditioning. 20 OH KB Swings
200m Run (x5)
Phase 1 Progressions: (~0 – 90 Days) Barbell Lunges → DB if needed 20 Russian Swings → 2 sets of 10
Advanced Development: (~2+ Years) Tier 2 For Time → 53#/36#
Shred 7 am (CP) 4:30p, 5:30p, 6:30p (PB)
Teams of 4 A: 300m Run
B: 5 KB Burpee Deadlifts + 30 Flutter Kicks
C: 10 American Sit-Ups + 30 Mountain Climbers
D: Hell Trots
Once the team completes one full rotation, 500m run as a team. Then start again.
Barbell 12 pm (PB)
Main Movements: 6 x 2 Split Jerk @ 85-90% → Level 1 BB Club+
5 x 5 Push Press/Jerk @ 50-75% → All others —
Finisher: 5 Strict Overhead BB Press
30”/s Side Planks
THINGS TO THINK ABOUT IN HANG POWER CLEAN: Like the snatch, the Olympic lifts require a vertical barbell pull. So focus on big extension in the shoulders, and pull the bar straight up the body with a landing on the shoulders, not the chest.
THINGS TO THINK ABOUT IN PISTOL PROGRESSIONS: Ankle mobility is huge and could be your limiting factor.
IF YOU ARE IN PHASE 1: Focus on pulling the bar straight up your body in scarecrow position.
“Dos Equis” Format: 2-Tier
First, for Strength. 5 Hang Power Cleans @ 50-75%
Pistol Squat Practice (x5)
— Then, Team Relay. 3x300m Run
Phase 1 Modifications: Hang Power Cleans → Hang Muscle Cleans
Advanced Progressions: Hang Power Cleans → 5×2 Cleans @ 80-90%
Shred 7a, 6 pm – CP
For 8 Minutes. 10 Plate GTO
10 High Plank Kickouts
120 Flutter Kicks
— Then, 22-16-12-6
Donkey Kicks 300m Run (x30 Min)
12 pm (PB)
6×3 Front Squats @ 85% (strength) OR
5×8 Front Squats @ 70% (hypertrophy)
— Finisher: 10/s Single-Leg Hip Bridges
20 Banded Leg Extensions
10 Tight Arch Back Extensions (x3)
Muscle 5:30 – PB
First, in 10 minutes or less. 3×5/s Barbell Step-Ups
— Then, 20 Barbell Curls
20 Heaving DB Side Raises
20 Goblet Squats
30” Farmer Hold (x30 Min)