Wednesday January 21st

General Prep
2:00 Cardio Choice
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2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs
Specific Prep:
2 Sets: Empty Barbell
6 Tall Muscle Cleans
6 Bradford Press with Lockout
:20 Behind the Neck Elbow Punch Throughs
6 Back Squats
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2 Sets: Empty Barbell
3 Position Power Clean (High Hang, Hang, Low Hang)
5 Push Press
7 Back Squats
5 Wall Balls
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2 Sets @ Light Weight
1 Power Clean + 3 Push Press + 5 Back Squats
5 Wall Balls
Barbell Loading:
*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

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Back Squats
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).

% is Based on 1RM Back Squat

Score = Reps Completed at 80%
Record Weights in Notes

Goal: 8+ Reps (15 Rep Cap)

Modifications:
- Box Squat for Knee Pain
- Split Squat for Back Pain
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Workout
"The Swanson Protocol

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Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load

Level 2:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load


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Level 1:
Every 3:00 x 4 Sets
3 Hang Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load

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Masters 55+:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load

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Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Stimulus: Strength and Muscular Endurance
Workout RPE: 7.5/10

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press
Secondary Objective: Complete all wall balls unbroken each set

Workout Strategy

“The Swanson Protocol” is a controlled strength superset in an interval style fashion. The power clean + push press complex should feel deliberate and technically sharp. Use the legs aggressively on the push press to preserve the shoulders and avoid turning this into a grind.

Wall balls are non-negotiable here, unbroken sets are the standard. Settle into a steady cadence early and control breathing to avoid redlining. With the fixed interval, the goal is not to sprint, but to be deliberate and tackle this like a good strong superset with a smooth transition from the barbell to the wall.

Athletes who stay patient on the barbell and disciplined on the wall balls will get the most out of this session.

Movement Modifications / Adjustments
Power Clean + Push Press: Reduce Loading / Adjust to quick singles / Adjust to hang power cleans + push press or push press from the rack and cut the power cleans if lower back fatigue is a thing.
Wall Balls: Reduce Reps / Lighten Load / Adjust to banded presses with speed *Goal here is to add a speed pressing mechanic to the push press.

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