Moe Overview
Back to Plan
MOE OVERVIEW
Moe is the first plan of the Three Stooges Dumbbell Training Packet. Moe deploys our
Fluid Periodization model, training the 5 fitness attributes of a Mountain Tactical Athlete:
Strength, Work Capacity, Tactical Speed, Explosive Power and Agility (TAC SEPA),
Endurance and Chassis Integrity simultaneously but with cyclic emphasis.
Required Equipment
Full Dumbbell or Kettlebell Set
15-20 Box or Bench
Open space for Sprints and Shuttle Runs
Moe has a slight strength emphasis and deploys dumbbell or kettlebell movements. Your
strength work this cycle will concentrate on 6 exercises:
Walking Lunges- Lower Body
Dumbbell Bench Press - Upper Body
Dumbbell Hang Squat Clean - Total Body
Weighted Pull Ups - Upper Body
Dumbbell Thruster - Total Body
Dumbbell Front Squat - Lower Body
Youll train strength Monday, Wednesday, and Friday during the cycle. The strength
progression utilizes our Big 24 theory. Youll find your 3RM or 4RM for the listed exercises
in the first week, and use a prescribed weight for your working rounds which is slightly
lower than your assessment weight. Youll re-assess twice in the program during Week 4
and Week 7. In addition, youll train TAC SEPA or Chassis Integrity following the strength
portion.
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm exercise, you will utilize dumbbells/kettlebells
in each hand. For exercises specified as 1-Arm, you will do the prescribed reps on each
arm/leg.
Example:
6 Rounds of 3x Dumbbell Thruster: Complete 3x full thrusters at the prescribed weight
with a Dumbbell/Kettlebell in each hand.
6 Rounds of 4x Dumbbell 1-Leg Hinge Lift: Complete 4x 1-Leg Hinges at the prescribed
weight on each leg (8x Total). This also applies to the Bulgarian Split Squat.
Tuesdays will be shorter sessions (40-50 minutes) and train Work Capacity and Chassis
Integrity. The Work Capacity will focus on our 5+5+5 minute model, for three short but
intense efforts with a short break between. We progress the volume and intensity
throughout the cycle.
Thursdays will train endurance utilizing single mode (running) training, and our multi-
mode gym based endurance training on alternating weeks. Youll progress up to 6 miles
running at a easy pace, and train for 60 minutes of constant movement in the gym. The
gym based endurance is no joke.
Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they simpler to scale for loading. You can use
kettlebells, you will just need to convert the weight. See the chart below for converting
dumbbell weight to kettlebell weight.
As an example, the first weeks strength progression is 20# below your assessment weight
for Rounds 4-8. With kettlebells, this means dropping two sizes. So if you used a 36kg
kettlebell in the assessment, you will use a 28kg kettlebell the following week.
Here is the weekly schedule:
WEEK A
Monday: Strength, TAC SEPA
Tuesday: Work Capacity, Chassis Integrity
Wednesday: Strength, Work Capacity
Thursday: Running Endurance
Friday: Strength, Chassis Integrity
WEEK B
Monday: Strength, TAC SEPA
Tuesday: Work Capacity, Chassis Integrity
Wednesday: Strength, Work Capacity
Thursday: Multi-Mode Gym Based Endurance
Friday: Strength, Chassis Integrity
Moe" - Week 1
Back to Plan
SESSION 1
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
3x Dumbbell Thruster
Increase load each round until 3x is hard but doable
Lat/Pec Stretch
RECORD FINAL WEIGHT
(2) 6 Rounds
4x Walking Lunge
Increase load each round until 4x is hard but doable
3/3/3 Toe Touch Complex
RECORD FINAL WEIGHT
(3) 6 Rounds
TAC SEPA - 75m Shuttle
(4) 3 Rounds
10x Shoulder Dislocates
Hip flexor to Pigeon Stretch
Foam Roll Legs and Low Back
SESSION 2
Obj: Work Capacity
Warm Up:
3 Rounds
5x Single Arm Snatch @ 15/25
10x Walking Lunge
4x 40ft Shuttle
Hip Flexor Stretch Stretch
Training
(1) 5 Rounds for Time
5x 1-Arm Snatch 25/35#
5x Burpees
10x Jumping Lunges
Rest 2-3 minutes, then
(2) 5 Rounds every 60 seconds
7x 40ft Shuttle Run
Rest 2-3 minutes, then
(3) 5 Minute AMRAP
Max Step Ups @ 15 with 15/20# Dumbbells in each hand
(4) 20 Minute Grind
6x Turkish Get Ups @ 25/35#
Alternate arms each round
6x Kneeling Dumbbell Half Moon @
25/35#
6x Standing Slashers @ 25/35#
15/15 Standing Founder
SESSION 3
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Dumbbell Front Squat
Increase load each round until 4x is hard but doable
Hip flexor Stretch
RECORD FINAL WEIGHT
(2) 6 Rounds
4x Weighted Pull Up
Increase Load each round until 4x is hard but doable
10x Shoulder Dislocate
RECORD FINAL WEIGHT
(3) 10 Rounds
30 Seconds 1-Arm Dumbbell Clean
and Press @ 30/40# - Switch arms
each round
30 Seconds rest
(4) 10 Rounds
30 Seconds 1-Arm Snatch
@20/30# - Switch arms
each round
30 Seconds rest
(4) 3 Rounds
Lat/Pec Stretch
3/3/3 Toe Touch Complex
Foam Roll Legs and Low Back
SESSION 4
Obj: Endurance
Training
4 Mile Run at Easy Pace
SESSION 5
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
4x Dumbbell Bench Press
Increase load each round until 4x is hard but doable
5x Shoulder Dislocate
RECORD FINAL WEIGHT
(2) 6 Rounds
3x Dumbbell Hang Squat Clean
Increase load each round until 3x is hard but doable
Instep to Hip Flexor Stretch
RECORD FINAL WEIGHT
(3) 15 Minute Grind
10x Dumbbell Swing @ 35/45#
15/15 Standing Founder
10x Single Leg Dumbbell Deadlift @
35/45#
15/15 Kneeling Founder
(4) Foam Roll Upper Back and Lats
Moe" - Week 2
Back to Plan
WEEK 2
SESSION 6
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
4x Walking Lunge
See comments for loading
Pigeon Stretch
(2) 6 Rounds
3x Dumbbell Thruster
See comments for loading
5x Shoulder Dislocate
(3) 6 Rounds
TAC SEPA - 5/10/15 Sprint Complex
(4) 3 Rounds
10x Shoulder Dislocates
Hip flexor to Pigeon Stretch
Foam Roll Legs and Low Back
Comments
For rounds 3-6 , use a load that is 20# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)
SESSION 7
Obj: Work Capacity
Warm Up:
3 Rounds
5x Single Arm Snatch @ 15/25
10x Walking Lunge
4x 40ft Shuttle
Hip Flexor Stretch Stretch
Training
(1) 5 Rounds
5x 1-Arm Snatch 25/35#
6x Burpees
10x Jumping Lunges
Rest 2-3 minutes, then
(2) 5 Rounds every 60 seconds
8x 40ft Shuttle Run
Rest 2-3 minutes, then
(3) 5 Minute AMRAP
Max Step Ups at 15 with 15/20# Dumbbells in each hand
(4) 20 Minute Grind
30 Second 1-Handed Farmers Carry
Kneeling Slasher @ 25/35#
1-Arm Dumbbell Clean and Run @
25/35#
15/15 Kneeling Founder
SESSION 8
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
3x Dumbbell Hang Squat Clean
See Comments for loading
Instep to Hip Flexor Stretch
(2) 6 Rounds
4x Dumbbell Bench Press
See comments for loading
5x Shoulder Dislocate
(3) 10 Rounds
35 Seconds 1-Arm Dumbbell Clean
and Press @ 30/40# - Switch arms
each round
25 Seconds rest
(4) 10 Rounds
35 Seconds 1-Arm Snatch
@20/30#- Switch arms each round
25 Seconds rest
(5) Foam Roll Upper Back and Lats
Comments
For rounds 3-6 , use a load that is 20# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)
SESSION 9
Obj: Endurance
Training
(1) 2 Rounds - 60 minute total
5 minutes of 1-Arm Dumbbell Clean and Press @ 25/35#
5 minutes of 20x step ups and 6x 40 ft shuttle runs
5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#
5 minutes of 20x step ups and 6x 40 ft shuttle runs
5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#
5 minutes of 20x step ups and 6x 40 ft shuttle runs
Comments
Use a running clock for this 60 minute training session. You will spend 5 minutes at each
station, transitioning immediately to the next.
Switch arms as needed during the dumbbell exercises.
You can rest, but dont drop the dumbbell during the 5 minutes, with the exception of the Mr.
Spectacular. Rest in whatever position just dont drop it!
Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.
The step ups and shuttle run are also not for time. Grind through, dont sprint
SESSION 10
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Weighted Pull Up
See comments for loading
5x Shoulder Dislocate
(2) 6 Rounds
4x Dumbbell Front Squat
See comments for loading
Hip flexor Stretch
(3) 15 Minute Grind
10x Good Mornings @ 40#
15/15 Low Back Lunge
10x 1-leg Deadlift
Comments
For rounds 3-6 , use a load that is 20# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell
"Moe" - Week 3
Back to Plan
WEEK 3
SESSION 11
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
3x Dumbbell Thruster
See comments for loading
Lat/Pec Stretch
(2) 6 Rounds
4x Walking Lunge
See comments for loading
3/3/3 Toe Touch Complex
(3) 6 Rounds
TAC SEPA - 75m Shuttle
(4) 3 Rounds
10x Shoulder Dislocates
Hip flexor to Pigeon Stretch
Foam Roll Legs and Low Back
Comments:
For rounds 3-6 , use a load that is 10# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)
SESSION 12
Obj: Work Capacity
Warm Up:
3 Rounds
5x Single Arm Snatch @ 15/25
10x Walking Lunge
4x 40ft Shuttle
Hip Flexor Stretch Stretch
Training
(1) 5 Rounds
5x 1-Arm Snatch 25/35#
7x Burpees
10x Jumping Lunges
Rest 2-3 minutes, then
(2) 6 Rounds every 60 seconds
7x 40ft Shuttle Run
Rest 2-3 minutes, then
(3) 5 Minute AMRAP
Max Step Ups @ 15 with 15/20# Dumbbells in each hand
(4) 20 Minute Grind
6x Turkish Get Ups @ 25/35#
Alternate arms each round
6x Kneeling Dumbbell Half Moon @
25/35#
6x Standing Slashers @ 25/35#
15/15 Standing Founder
SESSION 13
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Dumbbell Front Squat
See comments for loading
Hip flexor Stretch
(2) 6 Rounds
4x Weighted Pull Up
See comments for loading
10x Shoulder Dislocate
(3) 10 Rounds
40 Seconds 1-Arm Dumbbell Clean
and Press @ 30/40# - Switch arms
each round
20 Seconds rest
(4) 10 Rounds
40 Seconds 1-Arm Snatch
@20/30# - Switch arms each round
20 Seconds rest
(4) 3 Rounds
Lat/Pec Stretch
3/3/3 Toe Touch Complex
Foam Roll Legs and Low Back
Comments:
For rounds 3-6 , use a load that is 10# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)
SESSION 14
Obj: Strength
Training
5 Mile Run at Easy Pace
SESSION 15
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
4x Dumbbell Bench Press
See notes for loading
5x Shoulder Dislocate
(2) 6 Rounds
3x Dumbbell Hang Squat
Clean - See notes for loading
Instep to Hip Flexor Stretch
(3) 15 Minute Grind
10x Dumbbell Swing @ 35/45#
15/15 Standing Founder
10x Single Leg Dumbbell Deadlift @
35/45#
15/15 Kneeling Founder
(4) Foam Roll Upper Back and Lats
Comments:
For rounds 3-6 , use a load that is 10# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell
Moe" - Week 4
Back to Plan
WEEK 4 - SESSION 16
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
3x Dumbbell Thruster
Increase load each round until 3x is hard but doable
Lat/Pec Stretch
RECORD FINAL WEIGHT
(2) 6 Rounds
4x Walking Lunge
Increase load each round until 4x is hard but doable
3/3/3 Toe Touch Complex
RECORD FINAL WEIGHT
(3) 6 Rounds
TAC SEPA - 75m Shuttle
(4) 3 Rounds
10x Shoulder Dislocates
Hip flexor to Pigeon Stretch
Foam Roll Legs and Low Back
SESSION 17
Obj: Work Capacity
Warm Up:
3 Rounds
5x Single Arm Snatch @ 15/25
10x Walking Lunge
4x 40ft Shuttle
Hip Flexor Stretch Stretch
Training
(1) 5 Rounds
5x 1-Arm Snatch 25/35#
8x Burpees
10x Jumping Lunges
Rest 2-3 minutes, then
(2) 6 Rounds every 60 seconds
8x 40ft Shuttle Run
Rest 2-3 minutes, then
(3) 5 Minute AMRAP
Max Step Ups at 15 with 15/20# Dumbbells in each hand
(4) 20 Minute Grind
30 Second 1-Handed Farmers Carry
Kneeling Slasher @ 25/35#
1-Arm Dumbbell Clean and Run
15/15 Kneeling Founder
SESSION 18
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Dumbell Front Squat
Increase load each round until 4x is hard but doable
Hip flexor Stretch
RECORD FINAL WEIGHT
(2) 6 Rounds
4x Weighted Pull Up
Increase Load each round until 6x is hard but doable
10x Shoulder Dislocate
RECORD FINAL WEIGHT
(3) 10 Rounds
30 Seconds 1-Arm Dumbbell Clean
and Press @ 35/45# - Switch arms
each round
30 Seconds rest
(4) 10 Rounds
30 Seconds 1-Arm Snatch
@25/35# - Switch arms each round
30 Seconds rest
(5) 3 Rounds
Lat/Pec Stretch
3/3/3 Toe Touch Complex
Foam Roll Legs and Low Back
SESSION 19
Obj: Recovery
Training:
(1) 3 Rounds - 60 minute total
(A) 10 Minute Grind
6x Dumbbell Clean and Press @
30/40#
6x 1-Arm Dumbbell Snatch @ 30/40
6x Mr. Spectacular @ 40/60#
(B) 10 Minute Grind
20x step ups
6x 40 ft shuttle runs
Comments:
Use a running clock for this 60 minute training session. You will spend 10 minutes at each
station, transitioning immediately to the next.
So you will start with Part (A), repeating the circuit for 10 minutes. You'll immediately
begin Part (B), repeating the circuit for 10 minutes. Immediately start Part (A). Repeat this for 60
minutes.
Go slowly and deliberately for each exercise.
The step ups and shuttle run are not for time. Grind through, dont sprint.
SESSION 20
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
4x Dumbbell Bench Press
Increase load each round until 4x is hard but doable
5x Shoulder Dislocate
RECORD FINAL WEIGHT
(2) 6 Rounds
3x Dumbbell Hang Squat Clean
Increase load each round until 3x
is hard but doable
Instep to Hip Flexor Stretch
RECORD FINAL WEIGHT
(3) 15 Minute Grind
10x Good Mornings @ 40#
15/15 Low Back Lunge
10x 1-leg Deadlift
(4) Foam Roll Upper Back and Lats
Moe" - Week 5
Back to Plan
WEEK 5 - SESSION 21
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
4x Walking Lunge
See comments for loading
Pigeon Stretch
(2) 6 Rounds
3x Dumbbell Thruster
See comments for loading
5x Shoulder Dislocate
(3) 6 Rounds
TAC SEPA - 5/10/15 Sprint Complex
(4) 3 Rounds
10x Shoulder Dislocates
Hip flexor to Pigeon Stretch
Foam Roll Legs and Low Back
Comments
For rounds 3-6 , use a load that is 20# less than your assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)
SESSION 22
Obj: Work Capacity
Warm Up:
3 Rounds
5x Single Arm Snatch @ 15/25
10x Walking Lunge
4x 40ft Shuttle
Hip Flexor Stretch Stretch
Training
(1) 5 Rounds
5x 1-Arm Snatch 25/35#
9x Burpees
10x Jumping Lunges
Rest 2-3 minutes, then
(2) 7 Rounds every 60 seconds
7x 40ft Shuttle Run
Rest 2-3 minutes, then
(3) 5 Minute AMRAP
Max Step Ups @ 15 with 15/20# Dumbbells in each hand
(4) 20 Minute Grind
6x Turkish Get Ups @ 25/35#
Alternate arms each round
6x Kneeling Dumbbell Half Moon @
25/35#
6x Standing Slashers @ 25/35#
15/15 Standing Founder
SESSION 23
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
3x 2-Arm Dumbbell Hang Squat Clean
See Comments for loading
Instep to Hip Flexor Stretch
(2) 6 Rounds
4x Dumbbell Bench Press
See comments for loading
5x Shoulder Dislocate
(3) 10 Rounds
35 Seconds 1-Arm Dumbbell Clean
and Press @ 35/45# - Switch arms
each round
25 Seconds rest
(4) 10 Rounds
35 Seconds 1-Arm Snatch
@25/35# - Switch arms each round
25 Seconds rest
(5) Foam Roll Upper Back and Lats
Comments
For rounds 3-6 , use a load that is 20# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)
SESSION 24
Obj: Endurance
Training
6 Mile Run at Easy Pace
SESSION 25
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Weighted Pull Up
See comments for loading
10x Shoulder Dislocate
(2) 6 Rounds
4x Dumbbell Front Squat
See comments for loading
Hip flexor Stretch
(3) 15 Minute Grind
10x Dumbbell Swing @ 35/45#
15/15 Standing Founder
10x Single Leg Dumbbell Deadlift @
35/45#
15/15 Kneeling Founder
Comments
For rounds 3-6 , use a load that is 20# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)
Moe" - Week 6
Back to Plan
WEEK 6 - SESSION 26
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
3x Dumbbell Thruster
See comments for loading
Lat/Pec Stretch
(2) 6 Rounds
4x Walking Lunge
See comments for loading
3/3/3 Toe Touch Complex
(3) 6 Rounds
TAC SEPA - 75m Shuttle
(4) 3 Rounds
10x Shoulder Dislocates
Hip flexor to Pigeon Stretch
Foam Roll Legs and Low Back
Comments:
For rounds 3-6 , use a load that is 10# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)
SESSION 27
Obj: Work Capacity
Warm Up:
3 Rounds
5x Single Arm Snatch @ 15/25
10x Walking Lunge
4x 40ft Shuttle
Hip Flexor Stretch Stretch
Training
(1) 5 Rounds
5x 1-Arm Snatch 25/35#
10x Burpees
10x Jumping Lunges
Rest 2-3 minutes, then
(2) 7 Rounds every 60 seconds
8x 40ft Shuttle Run
Rest 2-3 minutes, then
(3) 5 Minute AMRAP
Max Step Ups at 15 with 15/20# Dumbbells in each hand
(4) 20 Minute Grind
30 Second 1-Handed Farmers Carry
Kneeling Slasher @ 25/35#
1-Arm Dumbbell Clean and Run
15/15 Kneeling Founder
SESSION 28
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Dumbbell Front Squat
See comments for loading
Hip flexor Stretch
(2) 6 Rounds
4x Weighted Pull Up
See comments for loading
10x Shoulder Dislocate
(3) 10 Rounds
40 Seconds 1-Arm Dumbbell Clean
and Press @ 35/45# - Switch arms
each round
20 Seconds rest
(4) 10 Rounds
40 Seconds 1-Arm Snatch
@25/35# - Switch arms each round
20 Seconds rest
(4) 3 Rounds
Lat/Pec Stretch
3/3/3 Toe Touch Complex
Foam Roll Legs and Low Back
Comments:
For rounds 3-6 , use a load that is 10# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)
SESSION 29
Obj: Strength
Training
(1) 2 Rounds - 60 minute total
5 minutes of 1-Arm Dumbbell Power Clean and Push Press @ 25/35#
5 minutes of 20x step ups and 6x 40 ft shuttle runs
5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#
5 minutes of 20x step ups and 6x 40 ft shuttle runs
5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#
5 minutes of 20x step ups and 6x 40 ft shuttle runs
Comments:
Use a running clock for this 60 minute training session. You will spend 5 minutes at each
station, transitioning immediately to the next.
Switch arms as needed during the dumbbell exercises.
You can rest, but dont drop the barbell during the 5 minutes, with the exception of the Mr.
Spectacular. Rest in whatever position just dont drop it!
Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.
The step ups and shuttle run are also not for time. Grind through, dont sprint
SESSION 30
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
4x Dumbbell Bench Press
See notes for loading
5x Shoulder Dislocate
(2) 6 Rounds
3x Dumbbell Hang Squat
Clean
See notes for loading
Instep to Hip Flexor Stretch
(3) 15 Minute Grind
10x Good Mornings @ 40#
15/15 Low Back Lunge
10x 1-leg Deadlift
(4) Foam Roll Upper Back and Lats
Comments:
For rounds 3-6 , use a load that is 10# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell
Moe" - Week 7 (Deload)
WEEK 7 - SESSION 31
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 6 Rounds
3x 2-Arm Dumbbell Thruster
Increase load each round until 3x is hard but doable
Lat/Pec Stretch
RECORD FINAL WEIGHT
(2) 6 Rounds
4x Walking Lunge
Increase load each round until 6x is hard but doable
3/3/3 Toe Touch Complex
RECORD FINAL WEIGHT
(3) 20 Minute Grind
6x Turkish Get Ups @ 25/35#
Alternate arms each round
6x Kneeling Dumbbell Half Moon @
25/35#
6x Standing Slashers @ 25/35#
15/15 Standing Founder
SESSION 32
Obj: Strength
Warm Up:
4 Rounds
10x Split Squats
10x Push Ups
Instep Stretch
Training
(1) 6 Rounds
4x Dumbbell Front Squat
Increase load each round until 4x is hard but doable
Hip flexor Stretch
RECORD FINAL WEIGHT
(2) 6 Rounds
4x Weighted Pull Up
Increase Load each round until 6x is hard but doable
10x Shoulder Dislocate
RECORD FINAL WEIGHT
(3) 15 Minute Grind
10x Dumbbell Swing @ 35/45#
15/15 Standing Founder
10x Single Leg Dumbbell Deadlift @
35/45#
15/15 Kneeling Founder
SESSION 33
Obj: Strength
Warm Up:
3 Rounds
8x Push Ups
8x Burpees
8x Air Squat
Pigeon Stretch
Training
(1) 6 Rounds
4x Dumbbell Bench Press
Increase load each round until 4x is hard but doable
5x Shoulder Dislocate
RECORD FINAL WEIGHT
(2) 6 Rounds
3x Dumbbell Hang Squat Clean
Instep to Hip Flexor Stretch
RECORD FINAL WEIGHT
(3) Foam Roll Upper Back and Lats
SESSION 34
Obj: Endurance
Training
4 Mile Run at Easy Pace
SESSION 35
Total Rest
