Jim Crowell

Balanced Fitness
Jim Crowell
Jim is a good athlete in the sport, he needed a program that was well rounded to
continue to push his goal of being prepped for any competition that could potentially
come his way. This program designed by James Fitzgerald and Mike Lee gave him the
best opportunity to sustain strength, increase power and stay fit within the sport
through balanced progressions in fitness. 
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Hill Runs: A1. Dead Lift Cluster @ A1. Back Squat @ 30X0; Row 1K Clean and Jerk - find
30 sec sprint - steep 11X1; 1.1.1.1.1 x 5; rest 5,4,3,2,1; rest 3 min your 1RM
incline 3 min A2. Medium Grip post avg watts divided
Walk down 3 min A2. Close Grip Bench Pronated CTB Chin Ups by BWT in # as score,
recovery Press @ 30X0; 3-5 x 5; @ 31X0; 2-3 x 5; rest 3 not time
repeat 8 times rest 3 min min i.e. 340/170# = 2.0 as
(rest 8 min b/t sets 4 and score
5 and perform a tabata
push up low score in that REST DAY REST DAY
time)

3 sets: 5 sets:
15 unbroken power 20 unbroken CTB chin
clean - you choose ups
10 sec rest 40 squats
20 clap push ups rest 3 min
3 min rest
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10 min - muscle up skill 3 sets: for time: 10 min - muscle up

work Power Clean - 5 touch 15 snatch - 135#/95# practice
and go reps 15 HSPU - hands (work on portion you
rest 10 sec elevated 2" off ground need most work at)
Row 20 sec @ 95% effort 15 L Pull ups
rest 3 min 15 HSPU - hands A. Split Jerk - find your
elevated 2" off ground 1RM
15 snatch - 135#/95# B. AMRAP Chin Ups - 5
5 sets @ high effort: A1. Dead Lift @ 12X1; 5 sets:
15 burpees 3,3,2,2,1; rest 3 min On a 2 minute sets; rest 5 min b/t sets
20 unbroken chin ups A2. Dips @ 30X0; countdown timer
25 GHD Sit ups 2,2,2,2,2; rest 3 min REST DAY perform 10 burpees 1st add total in # of highest REST DAY
rest 2 min - add 30 sec B. BB Alternating and run 400 m 2nd jerk to highest # of reps
to rest time b/t sets/set Forward Lunges @ 20X0; within the 2 minutes in chin ups as score
6-8/leg x 4; rest 90 sec Rest 10 min (i.e. 265 + 55 = 320 as
+ score)
4x [4 sets of 5 toes to
bar/set]; rest b/t sets of 5
minimally and EXACTLY
45 sec b/t sets
(80 toes to bar total)
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10 min HSPU practice A1. Push Press/Push Jerk 3 rounds for time: "OPT 3" 3 reps of T-Line drill @
(alone, rings, E-ROM..) - 2.2 x 5; rest 3 min Dead Lift x 21 - 185#/ high effort: rest 2 min x 3
A2. Horizontal Ring Rows 135# OPT 3 - completed in 60 rest 3 min
@ 2020; amrap x 5; rest 3 50 double unders minutes after first set of 5 sets:
min front squat begins; OPT Power Clean - 3 heavy
(feet elevated to height 3 is front squat 3RM, rest 0 sec
of rings) snatch 2RM, 1 attempt Sprint 20 m accelerating
max rep chin ups (they to 80%
have to be completed in rest 3 min
this order); front squat
REST DAY hip crease below knee REST DAY
5 sets @ full effort: 10,9,8,7,6,5,4,3,2,1 rep 5 sets of 6 strongman
cap, snatch - only 2 sec
25 unbroken wall balls - rounds: med ball toss
max b/t each rep and
20#/12# to 10 ft Dips rest 3-6 sec b/t reps to
chin must break vertical
20 hang power clean - GH Raises retrieve ball, 2 min b/t
plane on chin ups;
105#/80# (take exactly 8 breaths b/ sets
athletes must show
15 KBS - 2/1.5 pd t movements) (work on as high as
control of weight
Rest 2:30 b/t sets + possible and as much
overhead for snatch on
EXACTLY 100 GHD Sit Ups for speed through hips as
both reps
time - 2 hands overhead you can)
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A. 3 position Hang
Power Clean; high, mid
thigh, knee cap; 1.1.1 x
3; rest 2 min
(80% effort) A. Split Jerk from rack -
B. 10 CTB chin ups; rest 1,1,1,1,1,1,1; rest 4 min
60 sec x 5 (after completing your
A. OHS @ 3011; 3,3,3; C. Row 100 m @ 100%; last set of 1 for the split 5 rounds for time:
rest 3 min rest 90 sec x 3 12,9,6 rep rounds for jerk, immediately turn a 25 unbroken wall balls -
(keep @ 80% effort) time: timer on for 3 minutes 20/14# to 10ft
REST DAY REST DAY
B. Dips @ 3011; 6,4,2; Squat Clean - 155#/105# and perform as many 10 unbroken CTB chin
rest 3 min 10,9,8,7,6,5,4,3,2,1 rep Muscle Ups burpees as you can; ups
C. Run 800 m @ 80% x 1 rounds: jump to touch an object
Dips 12" above max reach at
GH Raises top)
(take exactly 8 breaths b/
t movements)
+
100 GHD Sit Ups for
time - 2 hands overhead
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

for reps:
Tabata Pistols
(alernate per set - 4 sets/
leg)
A1. Power Clean - 5 rest 10 sec
touch and go reps for sets: As many rounds in 20
A. Squat Snatch -
heavy; rest 10 sec As many sets of 10 minutes:
For times: 5,5,5,5,5; rest 3 min
A2. Russian KBS - 15 unbroken CTB chin ups 2 Power Clean - 185#/
Run 1K B. 1-10 HSPU Ladder for
reps heavy; rest 10 sec in 5 min 135#
rest 4 min REST DAY time REST DAY
A3. Bench Press - amrap rest 10 sec 2 Squat Clean - 185#/
Run 1K C. 10 sets of 30
@ 135#/95#; rest 3 min for time: 135#
unbroken double unders
7 sets; weight must 75 reps - 36"/30" box 7 muscle ups
for tim
increase per set on A1 jump 15 cals on AirDyne

score like this - total

pistols + total sets +
total time
(i.e. 64+18+3:55)
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A. 30 sec amrap/60 "300 FY"

sec rest - db push 10 minutes max AD
For time:
press - 35#/22#/h - 5 calories
Dead Lift - 10 sets of 1; 15 chin ups
sets
rest 90 sec Row 250 m
rest 30 sec
(total score is total 10 burpees
B. As many sets of 15 REST DAY REST DAY REST DAY
weight lifted in all sets Row 250 m
unbroken CTB chin ups
combined) 15 chin ups
in 10 min
Row 250 m
rest 30 sec
10 burpees
C. Run 3K for time
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A. Halting clean deadlift A. 2 Mid-hang muscle

(3 sec pause at top) + snatch + 2 snatch
A. Halting snatch finish @ 1123; 3 x 3; rest balance; 2.2 x 5; rest 2
Deadlift (3 sec pause at 90 sec min
top) + finish @ 1123; 3 x (perfect posture; (weight by feel - perfect
3; rest 90 sec shoulders must stay MS w max elbow height
(perfect posture; slightly over the bar before turnover, no
shoulders must stay during pause. After elbow drop, max hip and
slightly over the bar pause, extend knee extension before
during pause. After completely slowly, use arms engage; sn bal,
pause, extend glutes to slightly punch elbows and hit
completely slowly, use hyperextend hips, lean perfect shoulder blade
glutes to slightly back on heels as much as position)
hyperextend hips, lean A. Power clean + mid- possible) B. Power snatch + mid-
back on heels as much hang clean; 1.1 x 5; rest B. Clean & jerk - hang snatch; 1.1 x 5 @
as possible) 2 min – 65% 65%x1x5; 70%x1x5; 65%; rest 90 sec
From the rack, build to a
B. Snatch - 65%x1x5 B. 2 Jerk balance + 2 tall 75%x1x5: 15 sets x 1 rep (% of higher max (snatch
max jerk in 12 min
sets; 70%x1x5 sets; split jerk; 2.2 x 5; rest 2 and more at end; 1 min or power snatch))
Rest 3 min
75%x1x5 sets: 15 sets x min b/t sets C. 3 snatch push press +
21,15,9 rep rounds for
1 rep and more at end; 1 (light - work perfect (Start at 65% for 5 3 OHS; 3.3 x 4; rest 2
time:
min b/t sets positions) singles; then 70% for 5 min
AM CTB Chin Ups
(Start at 65% for 5 C. Push press + power singles; then 75% for 5 (2 sec hold top of each
Burpees to object 12"
singles; then 70% for 5 jerk + split jerk; 1.1.1 x singles; these first 15 press; 2 sec hold in
above max reach
singles; then 75% for 5 4-5; rest 3 min reps on the minute; If all bottom of each OHS;
Rest 6 min
singles; these first 15 (Build up to heaviest REST DAY successful, take up focus on complete REST DAY
Run 800 m x 1
reps on the minute; If all possible PP; when fail on singles gradually AHAP scapular retraction and
successful, take up PP, try to make PJ and for day off the clock; upward rotation, head
singles gradually AHAP SJ; try to do about 4-5 keep taking up clean or through, bar over back
for day, off the clock) good work sets) jerk if one fails well of neck; relax hands, let
C. Snatch pull; 3 x 5 before the other) wrists settle in)
reps; rest 90 sec C. Clean pull; 3 x 5 reps;
(weight by feel - must rest 90 sec
have perfect posture (weight by feel - must
(chest up, back arched!) have perfect posture
in first pull and speed at (chest up, back arched!)
the top; should be 90% in first pull and speed at
of snatch +) the top; should be 90%
D. Back Squat @ 22X0; 4 of clean +)
x 5 reps; rest 2 min – D. Front squat @ 10X0; 5
75% x 3 reps @ 80%; rest 2
min

5 sets for run times: 7 sets:

10 burpees AFAP Row 90 sec @ 95%
20 unbroken chin ups Rest 10 sec
PM Run 400 m @ 90% 35 double unders
Rest 3:30 b/t sets; (time rest 2 min
runs only)
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A. Halting Clean Dead A. 2 mid hang muscle

Lift @ 1123; 3 x 3; rest snatch + 2 snatch
2min balance; 2.2 x 5; rest
A. Power Clean + Mid
(add weight from last 2:30
A. Halting Snatch Dead Hang Clean; 1.1 x 5 @
week) (add weight form last
Lift @ 1123; 3 x 3: rest 2 70%; rest 2 min "combined"
B. Clean and Jerk; 68% - week)
min (% of higher max, clean
1 x 4; 73% - 1 x 4; 78% - B. Power Snatch + Mid
(add weight from last or power clean) 3 x 10 minute
1 x 4; rest 1 min Hang Snatch - 70%; 1.1 x
week) B. 2 Jerk Balance + 2 tall countdown timer; 0 sec
(first 12 reps on the 5; rest 3 min
B. Snatch 68% -1 x 4, split jerk; 2.2 x 5; rest 2 rest b/t 10 min intervals:
minute; if all successful, (% of higher max (snatch
73% - 1 x 4; 78% - 1 x 4; min 1st 10 min:
take up singles gradually or power snatch))
rest 1 min (light work - work perfect Accumulate highest 1
AHAP for day off the C. 2 Snatch Push Press +
(first 12 reps on the positions) rep clean - score in #
AM clock; keep taking up 2 OHS; 2.2 x 4; rest 3
minute; if succesful here C. Push Press + Power 2nd 10 min:
clean or jerk if one fails min
take up weight AHAP off Jerk + Split Jerk; 1.1.1 x AMRAP parallette HSPU
well before the other) (2 sec hold at top of
the clock) 4; rest 2 min - ears below hand level -
C. Clean Pulls; 3 sets x 5 each press; 2 sec hold at
C. Snatch Pull; 3 sets x 5 (build up to a heaviest score in reps
reps; rest 2 min bottom of each OHS;
reps; rest 3 min possible PP; when fail on REST DAY 3rd 10 min: REST DAY
(add weights from last should be considerably
(add weight from last PP, try to make PJ and As many cals in 10 min -
week) heavier than last week -
week) SJ) Airdyne - score as cals
D. Front Squat @ 10X0 - fewer reps!)
D. Back Squat @ 21X0;
85%; 5 sets x 2 reps; rest
80%; 4 x 4; rest 2 min rest 6+ hours
2 min

rest 6+ hours

5 sets for times: Run an easy pace for 25

Row 800 m @ 95% 5 sets for run times: min - Z1/2
rest same time as work 10 burpees AFAP
time; goal is same pace 25 unbroken chin ups
PM per set, if you get to a Run 400 m @ 90%
critical drop off while rest 3 min b/t sets (time
"trying" to hold same runs only)
pace, stop and call it
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

part 1: A. Snatch Balance - work

A. Halting Clean Dead
A. Halting Snatch DL @ up to heaviest single for
Lift + Finish @ 1112; 3 x
1112; 3 x 3; rest 3 min the day
3; rest 3 min
(add weight from last (compare this % to your
A. 2 Jerk Balance + 2 Tall (add weight from last
week) OHS 1RM and post as
Split Jerk; 2.2 x 5; rest 3 week)
B. Snatch: 70% - 1 x 3; well - OHS/SB)
min B. Clean and Jerk - 70%
75% - 1 x 3; 80% - 1 x 3; B. Mid Hang Snatch - 5 In 12 minutes find your
B. Mid Hang Clean; 5 x 1 x 3; 75% x 1 x 3; 80%
rest 1 min sets of 2 reps; rest 3 min Snatch 1RM
sets of 2 - 60%; rest 2 x 1 x 3; rest 1 min
(1st 9 reps on the min; if (focus on finish position, rest 3 minutes
min (1st 9 reps on the
all reps successful, take quick change of direction As many rounds in 10
(focus on finish position, minute; if all successful
AM up singles AHAP off the and speed under the minutes:
change of direction, and take up singles gradually
clock) bar) 6 squat clean - 55kg/
speed under the bar) AHAP off the clock)
C. Snatch Pull; 3 x 3; rest C. Power Jerk + Split 30kg
C. OHS - find a 1RM; rest C. Clean Pull; 3 x 3; rest
3 min Jerk; 1.1 x 4; rest 3 min 12 chin ups
as needed b/t sets 3 min
(add weight from last (work up to heaviest 24 double unders
(add weight from last
week) REST DAY possible PJ; work on REST DAY
rest 6+ hours week)
D. Back Squat @ 20X0; 5 getting 4 good sets)
D. Front Squat - 87%; 3 x
sets of 3; rest 4 min
2 reps; rest 3 min
rest 6+ hours
rest 6+ hours
rest 6+ hours

Row 40 sec @ 95-97% sets @ 80% - keep AirDyne Sprints: Run 20 min @ Z1
effort below redline at all times 30 sec all out sprint
Rest 3:20 x 8 30 sec wall balls Rest 3:30 x 5
(rest actively 7 min b/t 30 sec CTB chin ups
sets 4 and 5; ensure cool 30 sec burpees
PM
down to flush) 30 sec double unders
30 sec box jumps - 24"/
20"
Rest 2:30
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A. Clean and Jerk - (65% A. Power Snatch - 2 x 4

AMRAP GHD Sit Ups in 1
A. Snatch - (65% x 2, x 2, 70% x 2, 75% x 1, sets - 75-80%; rest 3 min
minute
70% x 2, 75% x 1, 80% x 80% x 1) x 2; rest 2 min B. Power Clean + Power
rest 0 sec
1) x 2; rest 2 min B. Clean Pulls - 3 sets x 2 A. Muscle Snatch - 3 x 3; Jerk - 1.1 x 4 sets; rest 3
AMRAP Back Squat -
B. Snatch Pulls - 3 sets x reps: rest 3 min rest 3 min min
225#/155# in 4 minutes
2 reps: rest 3 min (must be fast; slightly B. Front Squat @ 30X0: C. Med Ball Reverse
AM rest 0 sec
(must be fast; slightly heavier than last week) 1,1,1; rest 5 min Overhead Throws; 90% -
AMRAP Double Unders
heavier than last week) C. Snatch Balance @ C. 20 unbroken chin ups; 3 reps/set x 5 sets; rest 2
in 7 minutes
C. Back Squat @ 90%; 2 60%; 4 sets of 3 reps; rest 2 min x 6 min
rest 0 sec
sets of 1 rep; rest 3 min rest 2 min
AMRAP Muscle Ups in
rest 6+ hours
10 minutes
rest 6+ hours
REST DAY REST DAY
4 sets @ 95-100%: Sprint Row 35 sec @
AMRAP touch and go 95-100%
DB Clean and Press in 30 Rest 2:25 x 3
sec - 55/35#/h rest 6 min
AMRAP Box Jumps - Sprint Row 35 sec @
24/20" in 30 sec 95-100%
PM
AMRAP KBS - 1.5/1 pd in Rest 2:25 x 3
30 sec (record avg watts/rd)
AMRAP Burpees in 30
sec
Rest 6 min
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Big Dawg Competition

"Grider"

PHASE 1:“3-RM Snatch & Burpees”

Competitors will have 10 minutes to find their 3-RM
Snatch (either power or full is fine). All 3 consecutive
lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to
A. Snatch - (65% x 2, A. Clean and Jerk - (65%
load the barbell and warm-up.
70% x 2, 75% x 1, 80% x x 2, 70% x 2, 75% x 1, A. Front Squat @ 30X2;
- The remaining 7 minutes of Phase 1 can be used to
1) x 2; rest 3 min 80% x 1) x 2; rest 3 min 3,2,1; rest 5 min
score as many points as possible.
B. Snatch Pulls - 2 sets x B. Clean Pulls - 2 sets x 2 B. CTB Chin Ups - 15 fast
- Points will be given for amount (in lbs.) of 3-RM Snatch
AM 2 reps: rest 3 min reps: rest 3 min x 3; rest 2 min
achieved, and one point will be given for every Burpee
C. Back Squat @ 90%; 2 C. Snatch Balance @ C. Row Sprints; 15 sec @
performed during the 7 minutes.
sets of 1 rep; rest 3 min 60%; 2 sets of 3 reps; 110% effort; rest 2:45 x 3
rest 2 min
Example – Athlete A successfully achieves a 3-RM
rest as needed
Snatch of 175 lbs. and utilizes the remaining time to
complete a total of 35 Burpees. Athlete A will earn a
total score of 210 points (175 +35) for Phase 1 of the
Challenge.

*** Competitors will rest exactly 3 minutes before

beginning Phase 2 of the Challenge.
REST DAY REST DAY REST DAY

30 m sprint @ 90% PHASE 2: “Ten Minute Capacity Test”

walk back x 3 Perform the following movements, in order, for max
(rest 3 min b/t sets x 3 reps (or calories), resting exactly 60 seconds between
sets) each station:
+ - 4 Minute Row (for Calories)
Run 20 min @ Z1 - 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for
females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-

PM ups, 41 back squats, and 19 overhead presses. Athlete
A will earn a total score of 228 points (86+82+41+19)
for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added

together to create their final challenge score. The
athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and

228 points in Phase 2. Athlete A’s final score for the
Challenge is 438 points (210 + 228).
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A. Build to a tough 1 in
the back squat - high bar
@ 40X0
rest 10 min
B. Take 85% of this score
and perform AMRAP @
40X0
(the X in this amrap test is
intent and not speed,
weight may just get there A1. Close Grip Bench
but NO rest at top and Press @ 40X0; 16" - build
adhere to lowering to a 1RM: rest as needed
speed) A2. Strict Pronated Chin
rest 10 min Ups - build to a 1RM;
C. DB Split Squat @ 3010; rest as needed A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest
amrap/leg @ 1/3 BWT per rest 10 min as needed
AM hand with DB's -1 set per B1. 85% Close Grip B. Back Squat @ 30X0; 2-3 x 5; rest 5 min
leg; rest 2 min b/t legs Bench Press - amrap x 1 C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(warm up to get to this set @ 40X0; rest as (touch bar outside of hands, at hands, vary per rep)
weight by performing a needed
few reps before hand with B2. 85% Strict Chin Ups
Rest increasing loads) @ 40X0 - amrap x 1 set;
Rest REST DAY REST DAY
D. Sorensen test - amsap rest as needed
- 1 attempt
(get into your back
extension machine, tuck
chin in, cross hands at
chest elbows pointing
down and hold the static
position for as long as
possible WITHOUT
lowering from the table
top position at top)

rest 4+ hours

part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
PM
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Testing:
A. AMRAP Sets
of 5 reps of
BWT (male)
and 3/4 BWT
A1. Front Squat @ 30X0; (female) OHS
2-3 x 7; rest 10 sec in 12 minutes
A2. Back Squat @ 30X0; rest 20 min
amrap x 7; rest 2 min B. AMRAP Sets
A3. L Pull Ups @ 31X1; of 1 rep of 1/2
amrap (-1) x 7; rest 3 min BWT (male)
B. Hang Squat Clean - and 1/3 BWT
build quickly on the (female)
A1. Seated BB Press minute to a heavy single Weighted Chin
part 1:
Waveload @ 31X2; with perfect form Up in 6
5 sets @ 95%:
6,4,2,6,4,2; rest 3 min C1. Mixed Grip Chin Ups minutes
20 ring dips
A2. Supinated Paused @ 30X0; 3-4 x 4; rest 10 rest 10 min
20 unbroken chin ups
Weighted CTB Chin Ups sec C. AMRAP
AM 20 GHD sit ups
@ 31X2; 4-5 x 6; rest 3 C2. CTB Chin Ups - 10 shoulder to
20 squats
min AFAP x 4; rest 2 min overhead -
20 GHD extensions
(pause 2 sec at top with (use same barbell for 155#/105# in 3
rest 2 min b/t sets
chest pinned to bar and back squat as front minutes
scapulae down and back) REST DAY squat; perform front REST DAY REST DAY
squat reps; rest 10 sec bar must be
while bar on rack; then reloaded for
perform amrap @ OHS onto
tempo!!!; mix grip per back or rack b/
set on chin ups - one t efforts
palm facing you, one hands must
palm away) leave bar after
1 rep for chin
ups
shoulder to
overhead
anyhow for C

rest 8+hours

part 2:
for time/reps:
Row 2K
+
PM AMRAP Double Unders in
time remaining in 10 minute
time cap
(row must be done to its
entirety before starting DU's)
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Aerobic Power/IWT: Anaerobic Alactic Power:

12 unbroken power 2 Power Clean - 85%
snatch - 115#/80# 1RM
90 sec AirDyne @ 90% Base Strength: Sprint 40 m @ 95% effort Testing:
rest 2 min x 3 A1. Clean Grip DeadLift rest 3 min x 5 Part 1:
rest 5 total minutes b/t @ 21X1; 2-3 x 5; rest 15 Rest 10 min 50,40,30,20,10 rep
Recovery:
sets sec Power Clean x 1 rounds for time;
Anaerobic Alactic A1. Ring Dips weighted
12 unbroken push press - A2. Ring Dips + weight Front Squat x 1 AirDyne Cals
Endurance @ 20X0; 2-3 x 3; rest 1
125#/85# vest - your choice @ Hang Power Clean x 1 Knees to Elbows
Row Sprints: min
90 sec burpee broad 20X0; amrap (-1) x 5; rest (every 90 sec on the
20 sec @ maximal effort A2. Single leg DB Dead
jumps @ 90% 3 min timer for 5 sets - 90%
Rest 2:40 x 4 Lift @ 2020; 8-12/leg x 3;
AM rest 2 min x 3 B1. KB Pistol - 16 total effort) rest 2 hours
Active rest 5 min rest 1 min
rest 5 total minutes b/t alternating per rep x 4; Rest 10 min
20 sec @ maximal effort B. 100 TGU - slow and
sets rest 1 min 10 burpees AFAP Part 2:
Rest 2:40 x 4 steady for tech, not time
5 sets: B2. Ring HandStand Push Static Ring hold to 50,40,30,20,10 rep
REST DAY - 16kg/12kg
15 knees to elbows Ups @ 31X1; amrap (-1) x fatigue rounds for time;
rest 8+ hours C. Row 20 min @ Z1
10 sec rest 4; rest 1 min rest 2 min x 3 Unbroken Wall Balls -
15 push ups C. L Sit - amsap x 5 sets; 20/14# to 10ft
10 sec rest rest 45 sec b/t sets Unbroken Double
Unders

rest 8 + hours

Aerobic: CP-Strength Endurance

Run 30 min @ Z1 pace As many rounds in 15
(conversation pace) minutes:
PM 5 weighted chin ups -
45#/25#
7 OHS - 135#/95#
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Anaerobic Alactic part 1:

Endurance AMRAP Chin Ups; rest 1
8 reps - hang power min x 2
A1. Clean Grip DeadLift clean high speed high rest 10 sec
@ 21X1; 2.. x 5; rest 15 load - you choose Front Squat - 2RM in 10
sec 15 unbroken box jumps - min from on empty bar
A2. Ring Dips + weight 24/20" Aerobic Power: rest 10 sec
vest - heavier than last @ rest 2 min x 5 Row 2K @ 90% Row 1 min for max cals
20X0; amrap (-1) x 5; rest Active rest 5 min rest 2 min x 3 (score as total reps for 2
3 min 8 reps - hang power (times should be approx sets + 2RM load in # +
B1. KB Pistol - 20 total snatch high speed high 10-15% over 2K PB - cals)
AM
alternating per rep x 4; load - you choose goal is EXACTLY same
rest 45 sec Row Sprint 15 sec @ pace each set) rest 2 hours
B2. Ring HandStand maximal effort
Push Ups @ 31X1; amrap rest 2 min x 5 rest 8+ hours part 2:
(-1) x 4; rest 45 sec (goal is high speed and As many rounds in 15
C. L Sit - amsap x 5 sets; efficiency - think speed, minutes:
rest 30 sec b/t sets not strength) 10 KB pistols -16kg/12kg
- 1 KB held in front rack
10 R arm KB snatch -
rest 8+ hours 24kg/16kg
10 L arm KB snatch -
24kg/16kg
CP-Strength Endurance Base Strength:
30 double unders
REST DAY alternating on the A. Barbell Complex - REST DAY REST DAY
(score as total reps - 60
minute for 20 mins: Power Clean x 1, Push
reps/round)
10 unbroken CTB chin Press x 2, Front Squat x
ups 1, Thruster x 1; rest 90
rest 2 hours
8 unbroken OHS - you sec x 5 (last set only
choose tough one)
(choose OHS squat load B1. Paused Ring Dips @
part 3:
such that 8 per set for 10 21X5; amrap x 3; rest 1
Press 1RM in 4 min -
sets will be significantly min
from an empty bar
tougher on last 5 sets - B2. Bent Over DB
rest 10 sec
challenge the brain) Rowing @ 1010; 12-15 x
Tabata Push Up - low
PM 3; rest 1 min
reps
rest 10 sec
AMRAP KBS - 24kg/16kg
in 4 min
(score as total weight in
# + low score + total
reps)

post total score of part 1

+ part 2 + part 3 to
comments
rest day Sunday
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

speed strength: testing:

aerobic power: A1. back squat with task 1:
speed strength:
30 sec airdyne sprint @ chains @ 30X2; 3 x 5; 5 rounds within 10 min:
A1. back squat with
90% rest 90 sec 50 unbroken double
chains @ 30X2; 3-4 x 5;
30 sec airdyne spin @ A2. power snatch @ unders
rest 90 sec
50% 13X0; 3 x 5; rest 90 sec 15 unbroken wall balls -
A2. power snatch @
repeat 10 times B. front squat @ 30X0; 20/14# to 10ft
13X0; 3-4 x 5; rest 90 sec
rest 10 min - complete 3,3,3 - 80%; rest 1 min (if task 1 was completed,
B. front squat @ 30X0;
AM 50 GH Raises anyway in C1. GHD Sit Ups @ move on to task 2 in
3,3,3 - 80%; rest 1 min
this time period 1010; 15 unbroken; rest EXACTLY 2 hours; if task
C. knees to elbows
30 sec airdyne sprint @ 10 sec 1 was not completed,
moderate speed; 15
90% C2. GHD extensions @ your day is done, rest up
unbroken, rest 1 min x 5
30 sec airdyne spin @ 1010; 15 unbroken; rest for next week)
D. windshield wiper
50% 10 sec
practice - 3 min
repeat 10 times C3. CTB chin ups - 15 task 2:
unbroken; rest 90 sec x 3 for time within 2 min:
10 BWT (3/4 BWT) OHS
Aerobic Recovery: unbroken
rest 6+ hours
Run 10 min @ Z1 20 unbroken CTB chin
then... ups
anaerobic alactic power:
4 sets of 2 min @ Z4, 2 30 GHD sit ups
Hang Power Clean - 3
min @ Z1 (if task 2 was completed,
heavy
then... rest 8+ hours REST DAY move on to task 3 in REST DAY
rest 0 sec
Run 10 min @ Z1 EXACTLY 2 hours; if task
Row 100 m @ 100%
rest 10 min anaerobic lactic power: 2 was not completed,
effort
Muscle Up skill work - 15 6 sets @ 100%: your day is done, rest up
rest 3 min
min 30 sec amrap clean and for next week)
10 sets total; rest 10 min
jerk - 135#/95# b/t sets 5 and 6
30 sec amrap box jumps task 3:
- 24/20" for time within 6 min for
30 sec amrap KBS - 2pd/ males/7 min for females:
PM Run 1 mile
1.5 pd
30 sec amrap burpees - 15 push up burpees -
little jump jump to 12"
rest 6 min b/t sets (if task 3 was completed,
actively walking or biking move on to task 4 in
(goal is increasingly more EXACTLY 2 hours; if task
power output and lactate 3 was not completed,
produced per round) your day is done; rest up
for next week)

task 4:
Dead Lift 1RM within 20
minutes from empty bar
- highest load wins
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

aerobic power:
Run 400 m @ 95%
Peaking Strength: Rest 2 min x 3
1. Start @ 70/45 kg on (10 min HSPU parallette
the barbell and on the practice)
anaerobic lactic
minute for as many Run 400 m @ 95%
endurance: Sharpening Strength:
peaking strength: Speed and Power peak: minutes perform 1 squat rest 2 min x 3
6 sets @ 97-100%: A. Bench Press @ 30X0;
A1. push press @ 13X1 - A. Split Jerk - 1,1,1,1,1; clean; add 5kg to barbell
10 Power Clean - 3,2,1; rest 3 min
3,2,1,1,1,1; rest 3 min rest 4 min per minute. rest as needed
155/105# B. Mixed Grip Chin Ups
A2. chin ups @ 20X0 - + rest 5 min
10 box jumps - 30/24" @ 21X0; 2-3 x 4; rest 3
AM 2-3 x 6; rest 3 min 3 rounds for time all out: REST DAY 2. Using the weight you lactate training:
10 KB squat clean - 2pd/ min
B. Row sprints - 15 sec @ 35 double unders finished with Dead Lift it OHS - build to a tough 1
1.5pd C. Row Sprints: 15 sec @
maximal effort; rest 45 25 push ups on the minute for 2 reps quickly - NOT a 1RM
10 burpees - jump to 12 maximal effort; rest 45
sec row easy x 5 15 CTB chin ups every minute; add 10kg (perform a few fast ring
inches sec row easy x 6
to barbell per minute. dips b/t sets)
rest 4 min active rest
rest 5 min rest 3 min
3. for time: 30,20,10 rep rounds for
50 HSPU on parallettes time:
OHS - 50% BWT
Ring Dips
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

TESTING:

Big Dawgs #2

EVENT 1:
A 45# bar and two
bumper plates will be
Sharpening:
200 meters away from
A. Hang Squat Snatch -
the pull up
95#/65# x 5-10 @ high
station. Starting from the
speed; rest 1 min x 3
Peaking: pull up station and in
B. Power Clean - 3 sets
A. Power Snatch - 2-3 x three separate trips
of a tough single; fast
3; rest 5 min carrying one piece of
and explosive; rest 1 min
B. Squat Snatch - 50% equipment per trip on
C. Chin Ups - 10
AM REST DAY max snatch touch and go REST DAY REST DAY way back, run and REST DAY
unbroken - focus on
x 5; rest 45 sec x 3 retrieve a bar and two
breathing and speed; 3
C. Run 200 m @ 95%; bumper plates and
sets; rest 1 min
walk rest 90 sec x 2 return them to the pull
D. Run 10 min; 1st
up station. At this point
minute and last minute @
you may load your bar.
threshold pace, middle 8
Once your bar is loaded,
slow and easy
begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over
vertical plane
This event is for total
time.