For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%

– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

5 sets:
Sled push (100 ft)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Add 50/90 lb to the sled.
– Rest 2:00 between sets.

– Plan for 20-25 minutes to complete this session.
– Use a rope to backpedal while you pull the sled and keep the rope on the sled while you push.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible; however, you should have to break more than once in each set.

EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max-distance handstand walk

– This is a great time to practice double-unders and work through frustration if still developing this skill.
– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.
– Advanced athletes should consider using a heavy rope if available.

4 sets for total time:
200-meter jog
400-meter run
100-meter jog
100-meter sprint

– Each run should be a hard effort relative to the distance; avoid pacing.
– There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible.
– Perform this on a track if you are able.
– This session should take no more than 25 minutes to complete.

6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.

2 drop sets:
1 complex at 95%
1 complex at 90%

– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.

10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.

– Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9th.
– Add a rope or a ring + strap to the sled to pull it; simply keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.

3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars

– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

Every 2:00 for 10 sets:
250-meter ski
– Rest with the remaining time in the 2:00 interval.

– Sprint each interval.
– :50-1:10 per 250 meters.
– Rest with the remaining time in each interval.
– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
– Ski modifications: Distance, 250-m row, 500-m C2 bike