9/12/22

BASE

Strength

Back Squat

5x3

80, 85, 90, 95, 101% of 3RM BS

Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS

Metcon

4 Sets (Each)

15/12 Cal Bike Sprint

Rest 1:1

10min Cap

8/12/22

BASE

Skill

Kipping HSPU Drills

HSW Drills

Metcon

AMRAP 10

1-2-3-4-5-6... etc

Wall Walks

Dual KB Snatch (24/16)

GAIN

Strength

Weighted Pull-ups

5x5

*Use same weight throughout

Strict Dips

5x8

Skill

Kipping HSPU Drills

HSW Drills

7/12/22

BASE

Strength

5 Sets

Hang Clean + Clean + Split Jerk

*60-75%, go heavier than previous week

Metcon

3,000m Bike

75 Wall Balls

50 Pull-ups

18min Cap

GAIN

5 Sets

Hang Clean + Clean + Split Jerk

*60-75%, go heavier than previous week

Deficit Clean Pulls

5x5

*80, 80, 80, 85, 85% 1RM Clean