Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Core
• Tabata Hollow Holds

Conditioning (part 1)
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest

Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#

Barbell starts from the ground. Goal: 120 reps.

Rest 5-10 min between workouts.

Conditioning (part 2)
30-20-10 reps for time:
• Deadlifts 185/115#
• Toes-to-bar
• Double Dumbbell Push Press 35/25#

Goal: 10 min.

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Weightlifting
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Clean Grip Pulls
• 3 reps at 85% of 1RM Clean
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean

Optional Conditioning
3 min AMRAP:
• Burpees

Goal: +50.

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning (part 1)
6 rounds for time:
• 5 Power Snatch 115/75#
• 50 Double Unders

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for time:
• 200 m Row
• 20 Air Squats
• 20 AbMat Sit Ups
• 20 Push Ups
• 20 Pull Ups

Goal: 14 min.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Week 3 of 12 of this cycle.
Strength
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Rest 1-2 min between all sets.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets of 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
3 rounds for max reps:
• 1 min Max AirBike (calories)
• 1 min Max Thrusters 45/35#
• 1 min Max Barbell Curls 45/35#
• 1 min Max Toes-to-Bar
• 1 min Rest

Goal: 240.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 Lying Leg Raises

Conditioning (part 1)
10 rounds for time:
• 5 Wall Balls 20/14#
• 3 Handstand Push-ups
• 1 Power Cleans 185/115#

Goal: < 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for max reps:
• 2 min: Burpee Box Jump Overs 24/20”
• 1 min: Overhead Plate Lunges 45/35#

For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed. Goal: 150.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Optional Conditioning
For time:
• 500 m Row

Warm-up
• 200 m Sprint

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch

Conditioning (part 1)
8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar

Goal: 7 rounds.

Rest 4 min between workouts.

Conditioning (part 2)
5 rounds for max reps:
• 2 min: Row (calories)
• 1 min: Push Press 95/65#

Goal: 250 (125+125).

Rest 4 min between workouts.

Conditioning (part 3)
10-9-8-7-6-5-4-3-2-1 reps for time:
• Pull-ups
• Russian Kettlebell Swing 53/35#
• Kettlebell Goblet Squat 53/35#

Goal: 9 min.

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Week 2 of 6 of this cycle.
Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

10-8-6-4-2 reps:
• Bench Press
• Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

3 sets:
• 10 Dumbbell Bench Press 50/30#
• 10 Strict Pull-ups

Rest 1-2 min between sets.

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Jumping Squats
• 10 m Inch Worm

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets: 5 reps at 60% of 1RM

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
3 rounds for max reps:
4 minutes:
• 10 Kettlebell Sumo Deadlift High-pulls 70/53#
• 10 Push-ups
• 10 Box Jump Overs 24/20”
2 minutes:
• Rest

Goal: 270.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Core
Accumulate 2 min:
• L-sit

Conditioning (part 1)
30-20-10 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts *

Round of 30: 135/95#
Round of 20: 185/135#
Round of 10: 225/155#

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Lateral Burpees over Bar

Goal: 12 min.

Warm-up
• 200 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

Snatch Grip Push Press + Overhead Squat
• 3 reps ea. at 65% of 1RM Snatch
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 80% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch

 Perform 3 snatch grip push presses (behind the neck). On the third rep leave the bar overhead and perform 3 overhead squats.

Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 2 reps at 50% of 1RM Clean
• 2 reps at 55% of 1RM Clean
• 2 reps at 60% of 1RM Clean
• 2 reps at 65% of 1RM Clean

Optional Conditioning
For max calories:
• Tabata AirBike

A tabata is 20 seconds of work, 10 seconds of rest for 8 rounds.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Core
6 rounds:
• 20 sec Hollow Body Hold
• 20 sec Rest

Conditioning (part 1)
10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#

Goal: 5 rounds.

Rest 5-10 min between workouts.

Conditioning (part 2)
Every 3 min for 15 min:
• 10 Toes-to-Bar
• 20 Dumbbell Power Snatches 50/35#
• Max Double Unders

Score is total number of double unders. Goal: 350.

Warm-up
10 rounds:
• 20 m Shuttle Run
• 2 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs

For the next 12 weeks, Mondays will be strength only. Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting only. Fridays will be conditioning only (2-3 sessions). Saturdays will be strength and conditioning. Each day’s work should be about 1 hour. The strength portion will be based on the Hatch Squat + Weightlifting program provided by Olympic weightlifting coach Gayle Hatch. This is week 1, day 1 of this cycle. The squat portion is high volume. Percentages are based on true 1-rep max, however, due to the volume, it may be better to calculate percentages based on 90% of 1RM.

Strength
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Rest 1-2 min between sets.

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
20 min AMRAP:
• 1 Chest-to-bar Pull-up
• 1 Push-up
• 2 Chest-to-bar Pull-ups
• 2 Push-ups
• 3 Chest-to-bar Pull-ups
• 3 Push-ups

… continue pattern until time is up. Goal: round of 18s.

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Core
21-15-9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench 

Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wall Balls 20/14#

Goal: 28 min.

Warm-up
• 300 m Row

2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 2 Hang Power Snatch
• 1 Snatch

Weight: 65% 1RM Snatch

Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 3 Hang Power Cleans
• 1 Thruster

Weight: 65% 1RM Thruster

Conditioning
“Elizabeth”
21-15-9 reps for time:
• Cleans 135/95#
• Ring Dips

Cleans can be squat or power. Goal: 7 min.

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Conditioning (part 1)
9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops

Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

Rest 5 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 20 Toes to Bar
• 300 m Row
• 40 Push Press 45/35#

Goal: 12 min.

Rest 5 min between workouts.

Conditioning (part 3)
30-20-10 reps for time:
• AbMat Sit-ups
• Hang Power Snatch *

Increase weight on the barbell each set: 75/55#, 95/65#, 115/75#

Goal: 8 min.

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#

Week 6 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min AbMat Sit-ups
• 1 min Front Squat 75/55#
• 1 min AbMat Sit-ups
• 1 min Rest

Goal: 280.