Monday December 29th

Getting into some volume this week in all movements before starting our new cycle next week

General Prep
2 Sets: For Quality
4/4 World's Greatest Stretch (Slow and Deliberate)
8/8 Single Arm Dumbbell Upright Row
10 Alternating Goblet Cossack Squats
8 Scapular Push-Ups
6/6 Single Arm Ring Rows
6 Med Ball Squats + 6 Med Ball Press

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Barbell Prep for Back Squats
10 Empty Barbell Back Squats
5 Back Squats @ 40-45%
5 Back Squats @ 45-50%
3 Back Squats @ 50-55%
3 Back Squats @ 55-60%
Then Put Working Loads on the Bar

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Strength
Back Squat
Every 2:30 x 4 Sets
8 Reps @ 65%

% is Based on 1RM Back Squat

Score = Load

Modifications:
- For Back Pain: Scale to a Reverse Lunge or Split Squat
- For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

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Workout Prep and Primer After Back Squats
Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.
6-8 Bar Kip Swings
3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows
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Go Over Kipping and Butterfly Pull-Ups
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@ Working loads and Pace Perform 1 set of ...
6 Wall Balls
4 Pull-Ups
4 Alternating Dumbbell Snatch

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Workout
"The Reset Button"
For Time:
Every 2:15 x 7 Sets
12 Wall Balls
10 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Average Time / Set

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Level 2:

Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft

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Level 1:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Hang Snatch
Dumbbell: 25/15lb, 12/7kg
Wall Balls: 14/10lb, 6/4kg

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Masters 55+:
Every 2:15 x 7 Sets
12 Wall Balls
6/4 Strict Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 30/20lb, 14/9kg
Wall Balls: 14/10lb, 6/4kg

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Goal: 1:15-1:35/Set

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Unbroken Sets
Secondary Objective: Consistency across all sets

Workout Strategy:
Today the rest is short compared to our work time, but the intensity is intended to be moderated to a consistent, RPE 8 effort that allows for good consistency on that short rest window. Keep the Wall Balls controlled and keep breathing. From there, the pull-ups should be done unbroken or in 2 quick sets before tackling the Dumbbell Snatches. These are meant to be very manageable and the focus should be on up tempo cycling. Minimize transition times with optimal gym set-up and keep yourself moving fluid between movements and sets.

Modifications:
- Wall Balls: Lighten the Load or move to Air Squats
- Pull-Ups: Adjust to jumping pull-ups or we can move to banded strict pull-ups or ring rows
- Alternating Dumbbell Snatch: First look to adjust the loading, then move to the hang position and if needed adjust to Kettlebell Swings

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