Phase 2

Training Block 1 - Phase 2 - Week 4


Got questions about upcoming training? Leave a comment below.


OPEN ATHLETE

Monday 7/22

12 min amrap:
3 sets of 10 unbroken clean and jerk 95/65#
6 sets of 5 unbroken clean and jerk 135/95#
10 sets of 3 unbroken clean and jerk 185/125#
amrap clean and jerk in remaining time 225/155#
* Note: Re-test from Monday 4/29
+
A. Overhead squat; 3x3; rest 2 min
B. Front squat; 10, 10, 5, 5, 1, 1; rest 2 min
C1. Strict hspu; amrap in 90 sec x3; rest 30 sec
C2. TTB; amrap in 90 sec x3; rest as needed to recovery

Tuesday 7/23

4 rounds for time:
100 double unders
25/20 cals assault bike
* 20 minute cap
+
A1. Single leg RDLs; 8-10x3; rest 1 min bw sides
A2. Side to side cossack goblet squats; 6 slow controlled reps in both directions x3; rest 1 min
A3. Single leg deck suqats; 5 slow controlled reps on each leg x3; rest 1 min
A4. DB russian step ups; 16 alt'ing reps x3; rest 1 min

Wednesday 7/24

A. Squat clean and push jerk; 1.1.1.1.1x3; rest 10 sec/rest 2 min
+
Squat snatch; 30 for time 155/105#
+
B. 2" deficit deadlift; perform 9 triples AFAP (TnG)
* Note: use same load from last week's progression
C1. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
C2. Adductor side plank; 30 seconds x4; rest 30 sec
C3. Single leg elevated planche lean; 30 seconds x4; rest as needed (switch elevated leg per set)

Friday 7/26

For time:
Row 500m
50 foot hs walk
20 kipping hspu
10 strict hspu
+
For time:
10 lateral burpee box jump overs
10 muscle ups
10 burpees to 6" reach
10 bar muscle ups
10 box jumps 24"
20 CTB pull ups
+
EMOM 12 min:
1- Single arm DB OHS 6/side 50/35#
2- 50 foot single arm DB OH walking lunge
3- Single arm DB power snatch 10 alt'ing 50/35#
4- 10-20 wall balls 30/20 to 10'
5- Single arm DB clean and jerk 5/side 50/35#
6- 6-10 DB step overs 50/35# to 24/20"

Saturday 7/27

tttTD12
See YouTube or IG on Thursday for workout details



SANCTIONAL ATHLETE

Monday 7/22

AM
12 min amrap:
3 sets of 10 unbroken clean and jerk 95/65#
6 sets of 5 unbroken clean and jerk 135/95#
10 sets of 3 unbroken clean and jerk 185/125#
amrap clean and jerk in remaining time 225/155#
* Note: Re-test from Monday 4/29
+
A. Overhead squat; 3x3; rest 2 min
B. Front squat; 10, 10, 5, 5, 1, 1; rest 2 min
C1. Strict hspu; amrap in 90 sec x3; rest 30 sec
C2. TTB; amrap in 90 sec x3; rest as needed to recovery

Noon
Open water session
10min to prep joints on land
*include elements form the swimmer flow + progressive speed shoulder rotations and hip swings
+
Warm-up
200m loosen-up @ progressive building effort
3-4 x 50m repeats w/ focus on sighting / breath timing; rest as needed b/t
+
1k Open water time trial

PM
A. Rope climbs; 20 for time
B. Freestanding hs hold tech work 15 min
C. HS walk obstacle course technique work 15 min. Practice walking around pilons, up and over ramps/stairs, backwards, lateral, priouttes, etc
D1. Bent over thumbs up reverse flies; 12-15x3; rest 1 min
D2. Elbow on knee external rotations; 12-15x3; rest 1 min
D3. Shoulder extension plank; 45 sec x3; rest 1 min

Tuesday 7/23

AM
Run 10 min easy warm up
+
specific warm up for mile 10-15 min
+
Run 1 mile for time on track
+
low intensity barefoot running on grass/turf for 15-20 minutes. Practice side shuffles, hip openers, barefoot walking drills, low intensity bounding, change of direction, backwards running, etc

PM
4 rounds for time:
100 double unders
25/20 cals assault bike
* 20 minute cap
+
A1. Single leg RDLs; 8-10x3; rest 1 min bw sides
A2. Side to side cossack goblet squats; 6 slow controlled reps in both directions x3; rest 1 min
A3. Single leg deck suqats; 5 slow controlled reps on each leg x3; rest 1 min
A4. DB russian step ups; 16 alt'ing reps x3; rest 1 min

Wednesday 7/24

AM
A. Squat clean and push jerk; 1.1.1.1.1x3; rest 10 sec/rest 2 min
+
Squat snatch; 30 for time 155/105#
+
B. 2" deficit deadlift; perform 9 fast TNG triples
* Note: use same load from last week's progression
* Note: each set is performed AFAP, but rest as needed bw sets
C1. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
C2. Adductor side plank; 30 seconds x4; rest 30 sec
C3. Single leg elevated planche lean; 30 seconds x4; rest as needed (switch elevated leg per set)

Noon
For time:
100 foot 300/200# Sandbag Carry
4 reps 200/150# Sandbag Over Yoke
10 150/100# Sandbag Over Shoulder

PM
A. Strict hspu; amrap unbroken
B. Strict pull ups; amrap unbroken
+
10 min assault bike for max calories

Friday 7/26

AM
A. Squat clean and jerk; 5 min max reps @80% 1rm
B1. Snatch grip RDLs; 6-8x4; rest 2 min
B2. Sandbag front squats; 18 reps x4; rest 2 min
C. Single arm DB OHS; 10 reps x3/side; rest 1 min bw sides
D. Two arm KB OH reverse lunges; 20 steps x3; rest 2 min
E. Weighted back extensions; 10-12x3; rest 90 sec

PM
Track day:
Dynamic hip opening drills 10 min
- high knees, butt kicks, a-march, b-march, side shuffle, skips, etc
+
Weighted vest 2 mile run for time
+
cool down/stretching 20-30 min

Saturday 7/27

AM
tttTD12

See YouTube or IG on Thursday for workout details

PM
90 min self directed movement:
Skill work, mobility, rest/relaxation, sports/games, etc.
* Note: Report in what you do.


SCALED

Monday 7/22

A. Overhead squat; 8, 8, 8; rest 2 min
B. Front squat; 5, 5, 5; rest 2 min
C1. Strict hspu; amrap in 90 sec x3; rest 30 sec
* if you can't perform strict hspu, use a relatively heavy set of DB's and perform strict DB press
C2. TTB; amrap in 90 sec x3; rest as needed to recovery
D. 2 sets of 10 tng unbroken clean and jerk @~35# 1rm; rest as needed bw sets
E. 4 sets of 5 tng unbroken clean and jerk @50% 1rm; rest as needed bw sets

Tuesday 7/23

4 sets on a 3 min running clock
25/20 cals assault bike AFAP
max reps double unders in remaining time
rest 2 min bw sets
* Note: if you do not have DU, perform speed steps counting only one foot
+
A1. Single leg RDLs; 8-10x2; rest 1 min bw sides
A2. Side to side cossack goblet squats; 6 slow controlled reps in both directions x2; rest 1 min
A3. Single leg deck suqats; 5 slow controlled reps on each leg x2; rest 1 min
A4. DB russian step ups; 16 alt'ing reps x2; rest 1 min

Wednesday 7/24

A. Squat clean and push jerk; 1.1.1.1.1x3; rest 10 sec/rest 2 min
B. Squat snatch; 10 reps AFAP @60% 1rm; rest 2 min x2 sets
C. 2" deficit deadlift; perform 4 fast tng triples; rest as needed bw sets
* Note: use same load from last week's progression and remember each set is performed AFAP, but rest between sets to ensure maximal speed
D1. Shoulder extension plank hold; 30 seconds x2; rest 30 sec
D2. Adductor side plank; 30 seconds x2; rest 30 sec
D3. Single leg elevated planche lean; 30 seconds x2; rest as needed (switch elevated leg per set)

Friday 7/26

EMOM 12 min:
1- Single arm DB OHS 6/side 50/35#
2- 50 foot single arm DB OH walking lunge
3- Single arm DB power snatch 10 alt'ing 50/35#
4- 10-20 wall balls 30/20 to 10'
5- Single arm DB clean and jerk 5/side 50/35#
6- 6-10 DB step overs 50/35# to 24/20"
+
A. HS walk tech work 10 min:
- shoulder taps, pike shoulder taps, freestanding hs hold tech, plank walk with feet on sliders, etc
B. Strict hspu; amrap sets of 2 unbroken in 4 minutes
C. Kipping hspu tech work 5-10 min
D. Muscle up tech work 5-10 min
+
row 10 min easy cool down

Saturday 7/27

tttTD12

See YouTube or IG on Thursday for workout details


S&C

Monday 7/22

A. Squat snatch; build toa 3rm TnG
B. Power clean and jerk; build to a tough single then drop down 20-30% and perform 6 TnG doubles; rest 2 min
C. Bottoms up front squat; 6 singles @90% of last week's tough single; rest 1 min
+
Assault bike sprint 10 seconds @100%
rest 10 sec
25 foot single arm OH walking lunge AFAP
rest 1 min
x10
* Note: switch the OH arm in alternate sets
+
10 min easy row cool down

Tuesday 7/23

A. Tuck front lever hold; amsap x3; rest 90 sec
B. Shoulder extension plank; 30 seconds x4; rest 2 min
C. Adductor side plank; 30 seconds x6; rest 30 sec
D. Single leg elevated planche lean; 30 seconds x4/side; rest as needed bw sides
E. Single leg jump ropes; 20 reps x4/side; rest as needed bw sides
F. Single leg box jumps; 5 reps x3/side; rest as needed bw sides
+
Row 1 min @max effort
directly into 10 min easy row
+
10-15 min easy stretching

Wednesday 7/24

A. Sandbag front squats; 10 reps x8; rest 1 min
B. Sandbag bear hug carry; 100 feet x4; rest 2 min
C. Hand over hand rope sled drag; 50 feet x6; rest 90 seconds
D. Heavy farmers carry; 50 feet x6; rest 90 seconds
E1. Hollow body rock; 1 min x3; rest 30 sec
E2. Tuck ups; 20 reps x3; rest 3 min

Friday 7/26

A. Sumo deadlift; 5, 5, 5, 3, 3, 3; rest 2 min
B. Good mornings; 8-10x4; rest 2 min
C1. Back squat with chains; 3, 3, 2, 2; rest 1 min
C2. Rear foot elevated unloaded split squat jumps; 6 reps as aggressively and high as possible x4/side; rest 2 min
D. Single leg isometric sorensen hold on GHD; 30 seconds x5/side; rest as needed bw sides
+
Assault bike 4 min for max cals
rest 1 min
Assault bike 2 min for max cals
rest 1 min
Assault bike 1 min for max cals

Saturday 7/27

A. Weighted pull ups; 1.1.1x6; rest 10 sec/rest 2 min
B. Bench press with chains; 5, 5, 3, 3; rest 2 min
C. Bent over supinated barbell rows; 8-10x5; rest 2 min
D1. Laying barbell tricep extensions; 10-12x5; rest 90 sec
D2. Isometric hold at top of ring row with supinated grip; amsap x5; rest 90 sec
E1. Elbow on knee external rotations; 10-12x3; rest 1 min
E2. Powell raises; 10-12x3; rest 1 min
+
Bike 15-20 min easy cool down