Workout of the Day

for time w/partner

• 800m run (alternate 200m)
  • 4 rounds each @ 135/95
    • 9 deadlift
    • 6 hang cleans
    • 3 push jerks
• 800m run
  • 2 rounds each @ 155/105
    • 9 deadlift
    • 6 hang cleans
    • 3 push jerks
• 800m run
  • 1 round each @ 185/125
    • 9 deadlift
    • 6 hang cleans
    • 3 push jerks
• 800m run

workout will be completed “conga line” style.

• Partner 1: 9 deadlifts
• Partner 2: 9 deadlifts
• Partner 1: 6 hang power cleans
• Partner 2: 6 hang power cleans
• Partner 1: 3 push jerks
• Partner 2: 3 push jerks

the “TOTAL” blueprint – week 5 day 4

4 rounds : every 10-min complete :

• 400m run
• 30 cal bike
• 200ft sandbag walking lunge
• 100m farmers carry

the “TOTAL” blueprint – week 5 day 3

2 sets:

• 10 single arm row + 10 straight arm lat pull down (band on pull up bar)
• 60 overhead bar bell hold (empty bar)
• 10 front rack reverse lunges (empty bar)

4 x 6: shoulder press @ 7/10 RPE

• 5-second overhead hold after final rep of each set

6 sets @ 6/10 RPE:

• 1 clean pull
• 1 power clean
• 1 front squat
• 1 push jerk

for time (12-min)

21 – 15 – 9

• bar facing burpees
• hang power clean (95/65)

the “TOTAL” blueprint – week 5 day 2

2 sets:

• 5 single-leg box step downs / each side (off side of box, one foot stays on box)
• 5 scap pull-ups + 5 controlled kip swings
• 6-10 controlled t2b/knee raises
• 10 ohs (empty bar)

6 sets @ 6/10 RPE:

• 1 snatch pull
• 1 power snatch
• 1 ohs

4 x 2 : squat snatch @ 7/10 rpe

• reset each rep, no misses

12-min amrap

• 12/10 cal bike
• 10 box jumps
• 8 t2b

the “TOTAL” blueprint – week 5 day 1

2 sets:

• 10 banded good mornings
• 10 squat w/plate press out
• 10 shoulder press (empty/light) + :30 overhead hold on last rep
• 3 x 3: pause OHS @ 6/10 RPE
  • 2-second pause in bottom; “perfect” position
• 3 x 5: front squat @ 6/10 RPE
  • smooth/quality reps; leave plenty for the deadlift

• 5 x 4: deadlift @ 7/10 RPE
  • controlled descent + fast lockout
  • heavier than last weeks sets of 5

3 sets — quality, not for time:

• 10 kb gorills rows
• 10 weighted good mornings (barbell) or KB rdl
• 50-ft single arm farmers carry

4 rounds (40-min)

• 600m run
• 500m ski/row
• 50ft sandbag walking lunge steps
• 25 wall ball

rest 2 – min between rounds

the “TOTAL” blueprint – week 4 day 5

2 sets :

• 6 weighted kossak (hold db or kb)
• :30 reverse hyper hold (or superman)
• 6 single arm db press in bottom of squat

complete the following (30-min)

• 3 x 3: front squat  @ 8/10 RPE
  • challenging/quality sets
• 4 x 4 : bench press @ 8/10 rpe

for time (14-min)

15 – 12 – 9 – 6 – 3

• front squat (135/95)
• bar facing burpees

the “TOTAL” blueprint – week 4 day 5

4 rounds (35-min)

• 10 devils press (50/35)
• 20 db box step overs (50/35) * 2 db
• 30 cal row
• 400m run

the “TOTAL” blueprint – week 4 day 2 

3 sets:

• 5 goblet single-leg box squats / each side (to bench or box)
• 5 scap pull-ups + 5 controlled kip swings
• 6-10 controlled t2b/knee raises
• 10 ohs (empty bar)

6 sets @ 7/10 RPE:

• 1 snatch high pull (off floor)
• 1 power snatch
• 1 squat snatch

4 x 1 : squat snatch @ top weight from part 1.

*improve technique, ROM , no misses

10-min amrap

• 40 double unders
• 8 power snatch (75/55)