Hypertrophy Phase 2 Week 1

DAY 1 DAY 2
Warm-up: Warm-up:
3x: 3x:
15 calorie row 10 cal bike
10 perfect slow air squats 5 clean grip muscle snatches (empty bar)
10 Banded Goodmornings 5 strict press (empty bar)
1 wall walk with a 10 sec hold at top
A) Back Squat
A1) Strict Press
Establish a 10RM but leave 1-2 reps in the tank
*then 3x10@90% of today's 10RM Establish a 10RM but leave 1-2 reps in the tank
*Make the 10RM challenging, but it should still be -then 3x10@90% of today's 10RM
rather conservative as you'll be going heavier each *RECORD ALL YOUR WEIGHTS AND REPS!!!
week!
*25 band pull-aparts+3-5 strict pull-ups after each set A2) Bent Arm False Grip Hold
*1 set every 3:30
*RECORD ALL YOUR WEIGHTS AND REPS!!! 4x10-15 seconds (aim for for 15 second holds!)
*these are hard AF, make sure to use false grip!
B) Pause Back Squat *if no rings, then just perform a chin over bar hold on
a pull-up bar
4x6@80% of today's 10RM A3) Band Pull Aparts
*2 seconds down, 2 second pause, EXPLODE UP
*2-4 strict pull-ups after each set 4x25 band pull-aparts (big pump)
*1 set every 2:30
*RECORD ALL YOUR WEIGHTS AND REPS!!! B1) Upper Body Finisher/Conditioning

C) Strength Accessory 3x10@challenging weight

*AHAP but must complete 10 reps each set!!
Every 75 sec x12 alternating rounds: *AHAP=As heavy as possible
1) 10 DB reverse lunges (L) B2) Upper Body Finisher/Conditioning
2) 10 DB reverse lunges (R)
3) 15-20 sec bent knee L-sit hold on parallettes/be- 3x6-8 reps (slow and controlled reps)
tween boxes *if these are a struggle, you can do 3 sets of 12-15
4) 12 slow and controlled GHD back Extensions heavy lat-pullowns
*3x through this circuit *alternating between B1 and B2 every 1:45 for a total
*use a challenging but doable weight for the lunges of 3 sets of each
*if you do not have a GHD machine, modify it to a C1)DB Lateral Raise
banded goodmorning or barbell goodmorning at a
light but challenging weight 3x15 (don't try and go too heavy on these)
*RECORD ALL YOUR WEIGHTS AND REPS!!!!!
C2) Straight bar/EZ bar bicep curl
D) For time: (4 min time cap)
3x10 Curls
1000m row for time
*Hit this hard!! SHORT and INTENSE conditioning is C3) Push-Up
what I'm looking for!!
*if no rower, then hit a 4 min AMRAP of: 3xMax unrbroken strict PERFECT push-ups
8 burpees *keep elbows out and away from your body forcing
32 double unders (just move as fast as you can for 4 you to use your chest as much as possible!
minutes!!) *alternating between C1,C2, and C3 every 1:15
*record total push-ups
CONDITIONING (NEXTPAGE)
01
 Hypertrophy Phase 2 Week 1

DAY 4
D) Conditioning Warm-up:

30/20 calorie bike SPRINT EMOM x12:

30/20 calorie ski-erg SPRINT 1 min easy rowing
30/20 calorie row SPRINT 15 banded goodmornings +1 inch worm
*these ARE MAX EFFORTS!! Short and sweet is all you stretch/mobilize of your choice
need
*rest 2 min between each A) Deadstop Deadlift
*if you only have 1 cardio machine then just use the Establish a 10RM (leave 1-2 reps in the tank)
same machine for each round. If you do not have any *but be more conservative than aggressive for this,
cardio machine, 20/15 burpees over a box (24/20) AS much better to go too light than too heavy for today's
FAST AS POSSIBLE 10RM)
-then 3x10@90% of today's 10RM
*10 shrugs after final rep of each set and 5 SECOND
NEGATIVE when you lower the bar to the ground!!
DAY 3 *25 band pull-aparts after each set
*15-20 sec L-sit hold on parallettes after each set
A) Active Recovery *1 set every 3 min
*If you have access to a trap bar, you can also perform
30 sec on/30 sec rest x30 minutes trap Bar deadlifts
1)Run *RECORD ALL YOUR WEIGHTS AND REPS!!!
2) assault bike
3) row B1) Rear Foot Elevated Split Squat
4) ski -erg
5) Box step-ups 2x12 (12 each leg) with ONE DB in each hand
6) Dynamic stretch of your choice *place a towel on top of a rowing machine and place
*5 rounds through this circuit to promote blood flow your foot with your shoe laces DOWN on top of the
and recovery towel
*if no machines, then just modify to easy dynamic *alternatively, place your shoe laces down on a
movements such as: cylindrical pad (like on a leg extension machine) or
-slow perfect air squats you can do it on top of a bench as well.
-controlled burpees
-reverse lunges B2) Stiff Leg Deadlift
-single skips w/jump rope
2x10 reps (Heavy)
*straight bar RDL's
*Use a double overhand grip. Use straps if needed
*alternating between B1 and B2 every 90 sec
C1) Ab Roll Out

4x8 slow and controlled on your knees

*alternating between C1 and C2 every 75 sec

C2) Single Arm Dumbbell Row

4x10 (each arm)

*Go heavy on these DB rows
*MUST be able to complete 10 reps each arm
CONDITIONING (NEXTPAGE)

02
 Hypertrophy Phase 2 Week 1

B2) Stiff Leg Deadlift

C3) Bent over lateral DB raise
EMOM x10:
10 sec Assault bike SPRINT!!! 2 to sets to failure (10-15lb DBs your choice)
50 sec slow easy pedal **alternating between C1,C2, and C3 every 1:15
*go for max total calories!! *record total number of dips
*if no bike, use a rower or ski erg
*if no machine at all, then perform max high knees in D) Conditioning
place as fast as possible for 15 sec bursts EMOM w/45
sec walking recovery 3 rounds for time:
16 calorie ski-erg
DAY 5 16 alternating DB snatch (50/35)
*modify to row or bike if needed, if no ski-erg
Warm-up: *just remember INTENSITY!
3x: *if no machines at all modify to:
12 calorie bike 3 rounds for time:
10 hand release push-ups 16 box jumps (24/20)
10 knees to elbow 16 muscle snatch (75/55lb)
30 sec double under practice
A) Bench Press
DAY 6
Establish a 10RM (approximately 60-65% of 1RM) but

Rest Day
leave 1-2 reps in the tank
*then 3x10@90% of today's 10RM
*25 band face pulls after each set
*1 set of bench press every 3:15
*RECORD ALL YOUR WEIGHTS AND REPS!!!
B1) Seated Dumbbell Strict Press

2x8-10 SEATED DB strict press

*AHAP (as heavy as possible)
B2) Chin-up

2x6-10 reps (slow and controlled)

*reverse grip lat pull-downs if needed
*alternate between B1 and B2 every 1:45

C1) Box Dips

2x10-12 unbroken reps

*box dips or bar dips, I just want you going DEEP on
these dips to ensure you're training the FULL range of
DAY 7
motion
*strict perfect push-ups if you cannot do dips
Rest Day
C2) Seated DB hammer curls

2 sets to failure (AHAP with good form)

03
 Hypertrophy Phase 2 Week 2

DAY 8 DAY 9
Warm-up: Warm-up:
3x:
3x:
15 calorie row/bike/ski
10 cal bike
10 perfect slow air squats
5 clean grip muscle snatches (empty bar)
10 Mountain climbers
5 strict press (empty bar)
1 wall walk with a 10 sec hold at top
A) Back Squat
A1) Strict Press
Establish a 10RM slightly heavier than last week
*then 4x10@90% of today's 10RM Establish a 10RM (2.5-5lb heavier than last week)
*25 band pull-aparts+2-4 strict pull-ups after each set -then 4x8-10 reps @90% of today's 10RM
*1 set every 3:30 *RECORD ALL YOUR WEIGHTS AND REPS!!!
*RECORD ALL YOUR WEIGHTS AND REPS!!!*RECORD
WEIGHTS!!! A2) Bent Arm False Grip Hold

B) Pause Back Squat 4x12-15 seconds (USE FALSE GRIP)

*Get gymnastic grips or put tape on your wrists and
5x5@80% of today's 10RM use a lot of chalk to keep the grip!
*2 seconds down, 2 second pause, EXPLODE UP *These are hard AF!! If it's too difficult then just
*2 strict pull-ups after each set modify it to a chin over bar hold using an underhand
*1 set every 2:30 grip on a pull-up bar

C) Pause Back Squat A3) Band Pull Aparts

Every 75 sec x12 alternating rounds: 5x20 slow and controlled (it should fucking burn your
1) 10 DB reverse lunges (L) upper back and rear delts)
2) 10 DB reverse lunges (R) *super set A1, A2, and A3 doing 1 set every 75-90 sec
3) 20 sec L-sit hold for a total of 4 rounds each
4) 12 slow and controlled GHD back Extensions
*3x through this circuit B1) Incline Dumbbell Bench Press
*same weight as last week for lunges
*aim to extend 1 leg at a time on the L-sits 3x11
*if no parallettes, use two boxes or benches or *use the same weight as last week, just aim to add 1
perform a hanging L-sit more rep to each set today!

B2) Strict Pronated Pull-up

D) Intervals
3x7-9 reps (slow and controlled reps)
4x250m row @1:40/1:50 pace or faster
*goal is to just get one more rep than last week
*rest 30-60 sec between intervals
*if these are a struggle, you can do 3 sets of 12-15
*just pick a challenging fast pace on the row/bike/ski
heavy lat-pullowns
*if you have an assault bike, then make it a 15 calorie
*alternating between B1 and B2 every 1:45
sprint w/30-60 sec rest between intervals
C1) DB Lateral Raise
Modified:
4x: 3x15
15 thrusters w/empty bar (20/15kg) *KEEP ARMS STRAIGHT!!
10 later burpees over bar
*rest 30-60 seconds between intervals
CONDITIONING (NEXTPAGE)

04
 Hypertrophy Phase 2 Week 2

DAY 11
C2) Straight bar/EZ bar bicep curl Warm-up:

3x12 EMOM x12:

*same weight as last week, but aim to get more 1 min easy rowing
reps! 15 banded goodmornings +1 inch worm
stretch/mobilize of your choice
C3) Push-Up
A) Deadstop Deadlift
3xMax unrbroken strict PERFECT push-ups
*keep elbows out and away from your body Establish a 10RM (5-10lb heavier than last week)
forcing you to use your chest as much as possible!
*alternating between C1,C2, and C3 every 1:15 -then 4x10@90% of today's 10RM)
*record total push-ups *10 shrugs after final rep of each set +SLOW NEGA-
TIVE when placing the bar on the ground
D)Conditioning *25 band pull-aparts after each set
*15-20 sec L-sit hold after each set extending 1 leg at
5 min AMRAP of: a time
*If you have access to a trap bar, you can also perform
2-4-6-8... trap Bar deadlifts
calorie ski erg, *1 set every 3 min
alternating DB snatch (45lb) *RECORD ALL YOUR WEIGHTS AND REPS!!!
*aim to reach round of 12's or 14's
*modify the ski to row,bike, burpees if needed
B1) Rear Foot Elevated Split Squat

3x10 (10 each leg) ONE DB in EACH hand

*use a challenging weight but must be able to get all
10 reps!
DAY 10
B2) Stiff Leg Deadlift

A) Active Recovery 3x10 reps (@challenging weight)

*alternating between B1 and B2 every 90 sec
30 sec on/30 sec rest x30 minutes
1)Run C1) Ab Roll Out
2) assault bike
3) row 3x10 slow and controlled from your knees and make
4) ski -erg sure to maintain HOLLOW POSITION
5) Box step-ups *alternating between C1 and C2 every 90 sec
6) Dynamic stretch of your choice
*5 rounds through this circuit to promote blood flow C2) Single Arm Dumbbell Row
and recovery
*if no machines, then just modify to easy dynamic 3x10-12 (each arm)@heavy weight
movements such as: *dont overthink this movement, it needs to be heavy
-slow perfect air squats and strict
-controlled burpees
-reverse lunges
-single skips w/jump rope
CONDITIONING (NEXTPAGE)

05
 Hypertrophy Phase 2 Week 2

D) Conditioning C2) Seated DB hammer curls

3 rounds of: 2 sets to failure w/good form and use same weight as
1 min max sandbag to box (60-70kg most likely) last week
1 min rest
C3) Bent over lateral DB raise
1 min max calorie assault bike (aim for 15+cals)
1 min rest
2x25 @10-15lb DBs most likely (your choice)
*this will take 12 min total
*use light weights and make it fucking burn your
*if no sandbag, then do max power cleans
shoulders!!
@185/125lb (any weight that challenges you)
**alternating between C1,C2, and C3 every 1:15
*aiming to get at least 4-6 cleans

D) Conditioning
DAY 12
Warm-up: 3 rounds for time:
3x: 15 calorie assault bike
12 calorie bike 15 t2b or GHD sit-ups (your choice)
10 hand release push-ups
10 knees to elbow NO equipment version:
30 sec double under practice
3 rounds for time:
45 double unders
A) Bench Press
15 V-ups/sit-ups
Establish a 10RM (5-10lb heavier than last week)
*then 4x10@90% @90% of today's 10RM
*20 band face pulls after each set
DAY 13
*1 set every 3 min
*same weights but added volume
*RECORD ALL YOUR WEIGHTS AND REPS!!! Rest Day
B1) Seated Dumbbell Strict Press

2x12 (same weight as last week but increase reps)

B1) Chin-up

2x7-10 reps (slow and controlled)

*Reverse Grip Lat-Pulldowns if you cannot perform
chin-ups competently
*alternate between B1 and B2 every 1:45

C1) Box Dips DAY 14

2x10-12 unbroken reps

*strict perfect push-ups if you cannot perform dips Rest Day
properly
*record reps!!
*box dips or bar dips, I just want you going DEEP on
these dips to ensure you're training the FULL range of
motion

06
 Hypertrophy Phase 2 Week 3

DAY 15 DAY 16
Warm-up: Warm-up:
3x: 3x:
15 calorie row 10 cal bike
10 perfect slow air squats 5 clean grip muscle snatches (empty bar)
10 KB swings (24kg) 5 strict press (empty bar)
1 wall walk with a 10 sec hold at top
A) Back Squat
A1) Strict Press
Establish a 10RM (5-10lb heavier than last week)
should be getting harder Establish a 8RM (2.5-5lb heavier than last week is
*then 5x10@90% of today's 10RM the goal)
*25 band pull-aparts+2 strict pull-ups after each set -then 6x6@90% of today's 8RM
*1 set every 3:30 A2) Bent Arm False Grip Hold
*this is 60 back squats, get your mind right today!
*RECORD ALL YOUR WEIGHTS AND REPS!!!*RECORD Establish a 8RM (2.5-5lb heavier than last week is
WEIGHTS!!! the goal)
-then 6x6@90% of today's 8RM
B) Strength Superset
A3) Band Pull Aparts
6x4 @80% of today's 10RM
*2 seconds down, 2 second pause, EXPLODE UP 6x20 slow and controlled (it should fucking burn
*2 strict pull-ups after each set your upper back and rear delts)
*1 set every 2:30 *super set these three doing 1 set every 75 sec

C) Strength Accessory B1) Incline Dumbbell Bench Press

SKIP TODAY!! 3x12 (same weight as last week but more reps)
After performing 12 sets of squats your legs should *do max reps on last set, and record total reps
be shot!! (goal is 36+ reps)
D) Metcon B2) Strict Pronated Pull-up

50 calorie row for time 3x10 reps (slow and controlled reps)
*2:30 min time cap *goal is to just get one more rep than last week
*this is all I want you to do. Please eat a shit ton of *alternating between B1 and B2 every 1:45
food today after all this volume on your legs and
fucking SLEEP C1) DB Lateral Raise

First round:
E) Posterior Chain (optional) 15@10lb DBs immediately into
10@15lb DBs immediately into
Rx: 5@20lb DBs
5x5 Nordic Curls/Partial Range Nordic Curls *15-10-5 =1 set
Modified: *second round reverse the order but keep the
4x8 Glute ham raises weight/reps the same (ie. 5-10-15)
Base Level: *We will repeat this again! I love this shoulder
3x10 back extensions on GHD machines complex

CONDITIONING (NEXTPAGE)

07
 Hypertrophy Phase 2 Week 3
C2) KB towel Curls DAY 18
2x12-15 reps @24/20/16 KB Warm-up:
*if you don't have a 20kg KB, loop the towel
through a 20kg plate EMOM x12:
1 min easy rowing
C3) Push-Up 15 banded goodmornings +1 inch worm
stretch/mobilize of your choice
2x15 band resisted strict push-ups
*the band is looped through your thumbs and A) Deadstop Deadlift
behind your back so your pressing against the
band as your'e pressing up on the push-ups
Establish a 10RM (5-10 heavier than last week)
D) Conditioning (optional)
-then 5x10@90% of today's 10RM
*10 shrugs after final rep of each set
4 min AMRAP of:
*25 band pull-aparts after each set
15 calorie ski erg
*15-20 sec L-sit hold after each set extending 1 leg at
45 double unders
a time
*modify to calorie on whichever machine you have
*1 set every 3 min
access to, or do burpees
B1) Rear Foot Elevated Split Squat

DAY 17 3x12 w/same weight as last week (L)

B2) Rear Foot Elevated Split Squat

A) Active Recovery
3x12 w/same weight as last week (R)
30 sec on/30 sec rest x30 minutes
B3) Rear Foot Elevated Split Squat
1)Run
2) assault bike
3x12 w/same weight as last week
3) row
4) ski -erg C1) Ab Roll Out
5) Box step-ups
6) Dynamic stretch of your choice 1x10-15 slow and controlled
*5 rounds through this circuit to promote blood flow *alternating between C1 and C2 every 90 sec
and recovery
*just hit ANY KIND OF Active recovery this week. C2) Single Arm Dumbbell Row
jump in with a class. do whatever you want to get
some blood pumping, preferably no jumping/run- 1x20 reps (each arm)
ning and keep it low impact *after all the volume from above I just want ONE MAX
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH EFFORT PERFECT SET ON AB WHEELS AND DB ROWS!!
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO
SOME LIGHT CONDITIONING, GET SWEATY AND THEN C2) Conditioning
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU)
15-12-9 (3:30 min cap)
Calorie row
WB shots

08
 Hypertrophy Phase 2 Week 3

DAY 19
Warm-up: E) Conditioning
3x:
EMOM x10:
12 calorie bike
10 sec max sprint on treadmill/assault bike (your
10 hand release push-ups
choice)
10 knees to elbow
*just make sure if you run, that you properly warm-up
30 sec double under practice
your legs and stretch your hamstrings! I LOVE SPRINT
ING!! But do not risk pulling a muscle!!
A) Bench Press

Establish a 10RM (5-10lb heavier than last week)

*then 5x8@90% @90% of today's 10RM
*20 band face pulls after each set DAY 20
*1 set every 3 min
*RECORD ALL YOUR WEIGHTS AND REPS!!! Rest Day
B1) Seated Dumbbell Strict Press

3x10 Slightly heavier if able

*or same weight as last week but increase reps
B2) Chin-up

3x10 reps (slow and controlled)

*alternate between B1 and B2 every 1:45

C1) Box Dips

3x10-12 unbroken reps

*keep elbows tight to your body
*record reps
*box dips or bar dips, I just want you going DEEP on
these dips to ensure you're training the FULL range of
motion DAY 21
C2) Seated DB hammer curls Rest Day
3 sets to failure w/good form and use same weight as
last week

D) Bent over lateral DB raise

3 sets to failure @10-15lb DBs most likely (your

choice)
*use light weights and make it fucking burn your
shoulders!!
**alternating between C1,C2, and C3 every 1:15

09
 Deload Week 4

DAY 22 DAY 23
Warm-up: Warm-up:
2x: 3x:
15 calorie row 10 cal bike
10 perfect slow air squats 5 clean grip muscle snatches (empty bar)
5 hang power cleans (empty bar) 5 strict press (empty bar)
5 front squats (empty bar) 1 wall walk with a 10 sec hold at top

A) Back Squat A1) Strict Press

5x5@50-60% (light/moderate weight) 5x5@50-60% (light/moderate weight)

*20 band pull-aparts after each set
*1 set every 3:30
*RECORD WEIGHTS!!! A2) Chin over Bar hold
*RECORD WEIGHTS!!!
5x15 seconds (USE REVERSE GRIP)
B) Leg Press A3) Band Pull Aparts
3x12-15 reps @challenging weight (but not too 5x20 slow and controlled (it should fucking burn
heavy) your upper back and rear delts)
*GO LOW on these leg presses!! *super set A1, A2, and A3 doing 1 set every 75 sec
*1 set every 3:30
*if no leg press, then do 3 sets of 15-20 DB goblet
squats @challenging weight, but must be able to B1) Strict Push-up w/feet elevated
complete all reps
3x12-15
C) Strength Accessory
B2) Strict Pronated Pull-up
3 rounds for quality:
16 DB walking lunges @moderate weight (8L/8R) 3x5-8 reps (slow and controlled reps)
10 back extensions/banded good mornings (your *alternating between B1 and B2 every 90 sec
choice)
*1 round every 3 minutes
C) Strength Circuit
D) Metcon
Every 75 sec x9 alternating rounds:
7 minute AMRAP of: 1) 20-30 sec chest2wall HS hold
15 calorie row/bike/ski (your choice) 2) 8-12 controlled ring rows
30 double unders/singles 3) 4-8 ab wheel roll outs (from your knees most
*aim for at least 3 rounds!! likely)

D)Conditioning (optional)

1 min work/2 min rest x4 rounds:

max calorie ski/row
*goal for this to go get more calories on each
round

10
 Deload Week 4
DAY 24 DAY 25

A) Active Recovery Warm-up:

EMOM x12:
30 sec on/30 sec rest x30 minutes
1 min easy rowing
1)Run
15 banded goodmornings +1 inch worm
2) assault bike
stretch/mobilize of your choice
3) row
4) ski -erg
5) Box step-ups A) Deadstop Deadlift
6) Dynamic stretch of your choice
*5 rounds through this circuit to promote blood flow 5x5@moderate/heavy weight
and recovery *FOCUS ON FORM remember this is a deload week
*FOR THIS DELOAD WEEK AND TODAY JUST GO DO *20 band pull-aparts after each set
WHATEVER YOU WANT!! PERSONALLY I LIKE TO GO *10-12 straight leg sit-ups after each set
RIDE MY BIKE on rest days or even just go on a walk. *1 set every 2:30 min
Sometimes it's better to just stay out of the gym *RECORD ALL YOUR WEIGHTS AND REPS!!!

B) Strength Circuit

EMOM x12 alternating minutes:

1) 10 DB reverse lunges (L)
2) 10 DB reverse lunges (R)
3) 6-8 windshield wipers
4) 15 banded goodmornings
*3x through this circuit

C) Conditioning

EMOM x10:
odd: 15/12 calorie row/bike/ski (your choice)
even: 15 WB shots (20/14)

11
 Deload Week 4

DAY 26 DAY 27
Warm-up:
3x: Rest Day
12 calorie bike
10 hand release push-ups
10 knees to elbow
30 sec double under practice

A) Bench Press

5x5@moderate weight (50-60%)

*15 Band Rows
*1 set every 3 min
*RECORD ALL YOUR WEIGHTS AND REPS!!!

B1) Arnold Z-Press

3x8-10 reps @moderate/challenging weight

* DAY 28
B2) Neutral grip strict Pull-ups

3x8-10 reps
Rest Day
*alternate between B1 and B2 every 1:30
B3) Strength Circuit

Every 75 sec x6 alternating rounds:

1) 12-16 alternating single arm DB concentration curls
(split reps evenly between arms)
2) 8-12 strict perfect ring push-ups/push-ups w/hands
on parallettes
3) 10-12 barbell high pulls (55-95lb most likely) just
make these burn!
*2x through the circuit alternating between each
exercise

C) Conditioning

For time: (7 min cap)

10-20-30
calorie ski
alternating DB snatch (50/35lb)
*choose a weight that you can do all snatches
UNBROKEN

12
 Squat Waves & Strict Press Waves Week 5

DAY 29 DAY 30
Warm-up: Warm-up:
2x: EMOM x9:
20 calorie row 1) 10-12 calorie bike/row/ski (your choice)
20 lateral banded glute walks (20 left,20 right) 2) 8 air squats+8 mountain climbers
20 alernating bird dogs (keep hips square) 3) 5 power clean+5 strict press (empty bar)
10 perfect slow air squats
10 big and slow mountain climbers A) Strength Circuit
any kind of glute activation you like
5 front squats (empty bar) Strict Press Waves (10/8/6/10/8/6)
A) Back Squat 2x:
10@10@same weight as 8RM from week 3
Squat Waves (10/8/6/10/8/6) 8@2.5-5lb/1-2kg heavier than set of 10 (65-70%)
2x: 6@2.5-5lb/1-2kg heavier than set of 8 (67.5-72.5%)
10@same weight or 5-10lb heavier than 10RM from *on the second wave of 10/8/6 make sure to hit
week 3 each wave 5lb/2kg HEAVIER than the first wave!!
8@5-10lb heavier than set of 10 (65-70%) *1 set every 4 min!!
6@5-10 heavier than set of 8 (67.5-72.5%) *10/8/6 strict pull-ups after each corresponding
*on the second wave of 10/8/6 make sure to hit each set!
wave 5-10lb HEAVIER than the first wave!! *After 10 strict press, hit 10 strict pull-ups@BW,
*1 set every 3 min!! after 8 strict press, hit 8 strict pull-ups (add a bit a
*20 band pull-aparts after each set!! weight if able), after 6 strict press, hit 6 strict
*1-3 strict pull-ups after each set (optional) pull-ups (slightly heavier weight if able)
*RECORD ALL YOUR WEIGHTS AND REPS!!! *Alternate between Strict press and Strict pull-ups
every 1:45 performing 6 total sets of EACH exer-
Example: cise!!
Wave 1: *RECORD ALL YOUR WEIGHTS AND REPS!!!
10@195
8@205 Example:
6@215 Wave 1:
10@110
Wave 2: 8@115
10@205 6@120
8@215
6@225 Wave 2:
10@115
B)Front Squat 8@120
6@125
3 sets of 5 Front squats @80% of today's heaviest back
B1) Low incline Dumbbell Bench Press
squat
*1 set every 2 min
3 sets of 12-15 reps
C) Conditioning *Make these HEAVY, but you must be able to get at
least 12 reps each set!!
3 min work/1 min rest x4 rounds: B2) Conditioning
AMRAP of:
20 calorie row 3 sets of 12-15 reps each arm (GO HEAVY)
15 WB shots (20/14) *Use straps if needed to better grip the DB and
10 power cleans (135/95lb really fatgue the lats!!
5 Front squats (135/95lb) *Superset B1 and B2 performing 1 exercise every
*just complete as many rounds as possible. Start 2 minutes for a total of 3 sets for EACH exercise
where you left off on the previous round
CONDITIONING (NEXTPAGE) 13
 Active Recovery & Deadlift Waves Week 5
DAY 32
C) Conditioning
Warm-up:
For time: EMOM x12:
8-7-6-5-4-3-2-1 1 min easy rowing
DB hang power clean to press (40/25lb) 15 banded goodmornings +1 inch worm
*25 double unders after each round!! stretch/mobilize of your choice
A) Trap Bar Deadlift

DAY 31 Deadlift Waves (10/8/6/10/8/6)

2x:
A) Active Recovery 10@10@same weight or 5-10lb heavier than 10RM
from week 3
30 sec on/30 sec rest x30 minutes 8@5-10lb heavier than set of 10 (65-70%)
1)Run 6@5-10 heavier than set of 8 (67.5-72.5%)
2) assault bike *on the second wave of 10/8/6 make sure to hit each
3) row wave 5-10lb HEAVIER than the first wave!!
4) ski -erg *1-3 standing ab wheels/8-10 kneeling ab wheels
5) Box step-ups after each set!!
6) Dynamic stretch of your choice *1 set every 3 min!!
*5 rounds through this circuit to promote blood flow *RECORD ALL YOUR WEIGHTS AND REPS!!!
and recovery
*just hit ANY KIND OF Active recovery this week. Example:
jump in with a class. do whatever you want to get Wave 1:
some blood pumping, preferably no jumping/run- 10@225
ning and keep it low impact 8@235
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH 6@245
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO
SOME LIGHT CONDITIONING, GET SWEATY AND THEN Wave 2:
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU) 10@235
8@245
6@255
B1) Dumbbell Reverse Lunge

3 sets of 16 alternating DB reverse lunges (8L/8R)

*Use a challenging weight for these!!

B2) Shrugs sliding against the rack

3 sets of 12-15 reps (GO HEAVY)

*use straps if you can so you can completely fatigue
your traps!!
*Alternating between B1 and B2 every 1:45

C) Conditioning

EMOM x10:
odd: 16/14 calorie row
even: 7 hang power cleans+7 front squats
*115/75lb

14
 Bench Waves Week 5

DAY 33
Warm-up: C) Condtioning
2x:
15 calorie bike 1 min work/1 min rest x5 rounds:
10 scap pull-ups 50 double unders then max strict bar
5 inch worms in place dips/push-ups with time remaining in the minute
30 sec double under practice *scale double under reps down if needed
*perform 20 quick step-ups if unable to do double
A) Gymnastic Strength unders

Bench Press Waves (10/8/6/10/8/6)

2x: DAY 34
10@10@same weight or 5-10lb heavier than 10RM
from week 3 Rest Day
8@5-10lb heavier than set of 10 (65-70%)
6@5-10 heavier than set of 8 (67.5-72.5%)
*on the second wave of 10/8/6 make sure to hit each
wave 5-10lb HEAVIER than the first wave!!
*1 set every 4 min!!
*10-12 HEAVY DB Seal rows/incline bench chest
supported DB row (both arms at same time) after
each set
*RECORD ALL YOUR WEIGHTS AND REPS!!!

Example: DAY 35
Wave 1:
10@155 Rest Day
8@165
6@175

Wave 2:
10@160
8@170
6@180

B1) PIke Push-ups

3 sets of 4-6 perfect slow and controlled Pike Push-ups

w/DBs or parallettes if able

B2) False grip Ring pull-up

3 sets of 4-6 perfect slow and controlled FALSE grip

ring pull-ups w/1 sec hold at top of each rep
*if no gymnastic rings, perform normal strict pull-ups
*Superset B1 and B2 performing 1 exercise every 90
seconds

15
 Squat Waves & Strict Press Waves Week 6

DAY 36 DAY 37
Warm-up: Warm-up:
7 min AMRAP of: EMOM x9:
12 calorie row 1) 10-12 calorie bike/row/ski (your choice)
10 air squats 2) 8 air squats+8 mountain climbers
8 reverse lunges 3) 5 power clean+5 strict press (empty bar)
6 big and slow mountain climbers
A) Strict Press
2 inch worms
A) Back Squat Strict Press Waves (8/6/4/8/6/4)
2x:
Squat Waves (8/6/4/8/6/4) 8@2.5-5lb heavier than wave#1 last week
2x: 8 weighted pull-ups
8@5-10lb heavier than wave#1 last week 6@2.5-5lb heavier than set of 8
6@5-10lb heavier than set of 8 6 weighted pull-ups (add weight if able)
4@5-10lb heavier than set of 6 4@2.5-5lb heavier than set of 6
*on the second wave of 8/6/4 make sure to hit each 4 weighted pull-ups (add weight if able)
set 5-10lb HEAVIER than the first wave!! *on the second wave of 8/6/4 make sure to hit
*1 set every 3 min!! each set of strict AND pull-ups 2.5-5lb HEAVIER
*20 band pull-aparts after each set!! than the first wave!!
*1-3 strict pull-ups after each set (optional) *Alternate between Strict press and Strict pull-ups
*EVERY SET OF SQUATS MUST BE 5-10LB HEAVIER every 2 min performing 6 total sets of EACH
THAN LAST WEEK!! exercise!! (24 min of total work)
*RECORD ALL YOUR WEIGHTS AND REPS!!! *RECORD ALL YOUR WEIGHTS AND REPS!!!

Example: Example:
Wave 1: Wave 1:
8@205 8@120
6@215 6@125
4@225 4@130

Wave 2: Wave 2:
8@215 8@125
6@225 6@130
4@235 4@135
B) Pause Back Squat B1) Incline DB Bench Press

4x4 PAUSE back squats @90% of today's heaviest 3 sets of 10-12 reps
weight from above *Slightly higher incline than last week, but aim to
*2 sec down, 2 sec pause at bottom, EXPLODE UP! use the same weight, maybe even slightly heavier
*1 set every 2:30 if you can!
C) Conditioning *RECORD ALL REPS AND WEIGHTS!!
B2) Barbell Seal Row
EMOM x10:
odd: 10 calorie assault bike SPRINT+10 WB shots 3 sets of 10-12 reps each arm (GO HEAVY)
even: rest *Use straps if needed to better grip the barbell and
*5x through this circuit really fatigue the lats!!
*scale reps down slighty if needed but try not to! *You can also do DB seal row if limited with equip-
ment
Modification: *Superset B1 and B2 performing 1 exercise every 2
odd:25 double unders+10 WB shots minutes for a total of 3 sets for EACH exercise
even: rest C) Conditioning (Next page)
17
 Active Recovery & Deadlift Waves Week 6
DAY 39

C1) Conditioning Warm-up:

EMOM x9:
7 min AMRAP of: 1) 1 min easy rowing
10 calorie run/100m run 2) 6 alt. reverse lunges+6 mountain climbers
10 bar dips 3) stretch/mobilize of your choice
10 toes to bar *3x through
*goal is 5+ rounds

A) Trap Bar Deadlift

DAY 38
Deadlift Waves (8/6/4/8/6/4)
A) Active Recovery 2x:
8@5-10lb heavier than wave#1 last week
30 sec on/30 sec rest x30 minutes 6@5-10lb heavier than set of 8
1)Run 4@5-10lb heavier than set of 6
2) assault bike *on the second wave of 8/6/4 make sure to hit each
3) row set 5-10lb HEAVIER than the first wave!!
4) ski -erg *1 set every 3 min!!
5) Box step-ups *1-3 standing ab wheels/8-10 kneeling ab wheels
6) Dynamic stretch of your choice after each set!!
*5 rounds through this circuit to promote blood flow *1 set every 3:30
and recovery *PERFORM Deadstop DEADLIFT REPS!!
*just hit ANY KIND OF Active recovery this week. *RECORD ALL YOUR WEIGHTS AND REPS!!!
jump in with a class. do whatever you want to get
some blood pumping, preferably no jumping/run- Example:
ning and keep it low impact Wave 1:
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH 8@240
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO 6@250
SOME LIGHT CONDITIONING, GET SWEATY AND THEN 4@260
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU)
Wave 2:
8@250
6@260
4@270

B1) Back rack rear foot elevated split squat

3 sets 10 (each leg)

*Use a challenging weight!!
*I like to elevate my back foot on a rower, but a bench
works too
*RECORD ALL WEIGHTS AND REPS!!!

B2) Barbell Shrug

3 sets of 10-15 reps HEAVY

*Use straps (I would try to use around 110% of my
heaviest deadlift weight from today so it needs to be
HEAVY)
*Alternating between B1 and B2 every 1:45
C) Conditioning (Next page)
18
 Bench Waves Week 6

A) Conditioning B2) Seated Sliding Strict Press against the Rack

Every 2 min x5: 3 sets of 8-10 strict WIDE grip strict pull-ups
50m heavy sled push AS FAST AS POSSIBLE! *the extra wide grip is challenging but ery effective!
*if you do not have a sled, then you can perform *super set B1 and B2 every 1:45 for a total of 3 sets of
Every 2 min x5: each exercise
12/9 calorie assault bike SPRINT!!

C) Conditioning/PUMP

Every 4 min x4 rounds:

DAY 40
20/15 calorie row
10-12 strict ring dips/bar dips/push-ups
Warm-up:
10-12 KB Towel Curls
EMOM x8: *finish each round as fast as possible! Rest the
odd: 10 cal bike/row+10 band pull-aparts remainder of the 4 minutes
even: 10 scap pull-ups+2 inch worms
*4x through each exercise

A) Gymnastic Strength

Bench Press Waves (8/6/4/8/6/4) DAY 41

2x:
8@5-10lb heavier than wave#1 last week
Rest Day
6@5-10lb heavier than set of 8
4@5-10lb heavier than set of 6
*on the second wave of 8/6/4 make sure to hit each
set 5-10lb HEAVIER than the first wave!!
*1 set every 4 min!!
*10-12 HEAVY single arm DB rows (each arm) after
each set of bench press
*RECORD ALL YOUR WEIGHTS AND REPS!!!

Example:
Wave 1:
8@160
6@170
4@180

Wave 2:
8@165
6@175
4@185 DAY 42

B1) Seated Sliding Strict Press against the Rack Rest Day
3 sets of 8-10 reps (challenging weight)
*Make sure to slide the bar AGAINST the rack creating
extra resistance and ensures you're pressing the bar
in a perfectly vertical bar path.
*One of my favorite OH pressing movements!

19
 Squat Waves & Bench Waves Week 7

DAY 43 DAY 44
Warm-up: Warm-up:
7 min AMRAP of: EMOM x8:
12 calorie row odd: 10 cal bike/row+10 band pull-aparts
10 air squats even: 10 scap pull-ups+2 inch worms
8 reverse lunges *4x through each exercise
6 big and slow mountain climbers A) Bench Press
2 inch worms
A) Back Squat Intensification Phase 1 (6/4/2/6/4/2)
2x:
Intensification Phase 1 (6/4/2/6/4/2) 6@5-10lb heavier than wave#1 two weeks ago
2x: 4@5-10lb heavier than set of 6
6@5-10lb heavier than wave#1 two weeks ago 2@5-10lb heavier than set of 4
4@5-10lb heavier than set of 6 *on the second wave of 6/4/2 make sure to hit
2@5-10lb heavier than set of 4 each set 5-10lb HEAVIER than the first wave!!
*on the second wave of 6/4/2 make sure to hit each *the sets of 2's should be around 85-90% of your
set 5-10lb HEAVIER than the first wave!! 1RM give or take 5-10lb above or below, they must
*the sets of 2's should be around 85-90% of your 1RM be HEAVY!!
give or take 5-10lb above or below, they must be *1 set every 4 min!!
HEAVY!! *10-12 HEAVY single arm DB rows (each arm) after
*1 set every 3 min!! each set of bench press
*20 band pull-aparts after each set!! *RECORD ALL YOUR WEIGHTS AND REPS!!!
*1-3 strict pull-ups after each set (optional)
*EVERY SET OF SQUATS MUST BE MINIMUM 5-10LB Example:
HEAVIER THAN LAST WEEK!! Wave 1:
*RECORD ALL YOUR WEIGHTS AND REPS!!! 6@170
4@180
Example: 2@190
Wave 1:
6@220 Wave 2:
4@230 6@175
2@240 4@185
2@195
Wave 2:
B1) Seated Sliding Strict Press against the Rack
6@225
4@235
3 sets of 6 reps (5-10lb HEAVIER than last week!!)
2@245
*Less volume but more intensity on this block!
B) Pause Back Squat *Make sure to slide the bar AGAINST the rack
creating extra resistance and ensures you're
3x2 PAUSE back squats @90% of today's heaviest pressing the bar in a perfectly vertical bar path.
weight from above *One of my favorite OH pressing movements!
*2 sec down, 2 sec pause at bottom, EXPLODE UP!
*1 set every 2:30 B2) Wide Grip Strict Pull-up

C) Conditioning 3 sets of 8-10 strict WIDE grip strict pull-ups

*Goal is to accumulate more reps that last week!!
EMOM for as long as possible: *the extra wide grip is challenging but ery effec-
10 calorie bike sprint tive!
1 deadlift@275/185lb) (75%) *super set B1 and B2 every 1:45 for a total of 3 sets
*add 1 rep to deadlift each minute until you can no of each exercise!
longer finish the 10 cals and deadlifts in the minute C) Conditioning (Next page)
20
 Active Recovery & Deadlift Waves Week 7

DAY 46

C) Conditioning Warm-up:
EMOM x9:
2 min work/2 min rest x3 rounds: 1) 1 min easy rowing
16/14 calorie row 2) 6 alt. reverse lunges+6 mountain climbers
8 devils press (50/35lb) 3) stretch/mobilize of your choice
then max ring muscle ups/burpee pull-ups in time *3x through
remaining
*score is total muscle ups A) Trap Bar Deadlift

Intensification Phase 1 (6/4/2/6/4/2)

2x:
DAY 45 6@10lb heavier than wave#1 two weeks ago
4@10lb heavier than set of 6
2@10lb heavier than set of 4
A) Active Recovery *on the second wave of 6/4/2 make sure to hit each
set 5-10lb HEAVIER than the first wave!!
30 sec on/30 sec rest x30 minutes *the sets of 2's should be around 85-90% of your 1RM
1)Run give or take 5-10lb above or below, they must be
2) assault bike HEAVY!!
3) row *1 set every 3-4 min!!
4) ski -erg *1-3 standing ab wheels/8-10 kneeling ab wheels
5) Box step-ups after each set!!
6) Dynamic stretch of your choice *1 set every 3:30
*5 rounds through this circuit to promote blood flow *PERFORM TOUCH AND GO DEADLIFT REPS!!
and recovery *RECORD ALL YOUR WEIGHTS AND REPS!!!
*just hit ANY KIND OF Active recovery this week.
jump in with a class. do whatever you want to get Example:
some blood pumping, preferably no jumping/run- Wave 1:
ning and keep it low impact 6@255
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH 4@265
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO 2@275
SOME LIGHT CONDITIONING, GET SWEATY AND THEN
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU) Wave 2:
6@265
4@275
2@285
B1) Back rack rear foot elevated split squat

3 sets of 14 (each leg)

*Use the same weight as last week, but two extra reps
each set today!!
*I like to elevate my back foot on a rower, but a bench
works too
*RECORD all reps and weight!!

B2)Trap Bar Shrug & C) Conditioning (Next page)

21
 Strict Press Waves Week 7

B2) Trap Bar Shrug B1) Incline DB Bench Press

3 sets of 10 reps HEAVY 3 sets of 6-8 reps

*go HEAVIER than last week!! *HEAVIER than last week!!
*Use straps (I would try to use around 110% of my *RECORD ALL REPS AND WEIGHTS!!
heaviest deadlift weight from today so it needs to be
HEAVY) B2) Barbell Seal Row
*Alternating between B1 and B2 every 1:45
C) Conditioning 3 sets of 8-10 reps (GO HEAVY)
*HEAVIER than last week
15-12-9 (3:30 min cap) *Use straps if needed to better grip the barbell and
bar facing burpees really fatigue the lats!!
front squats (155/105lb) *You can also do DB seal row if limited with equipmen
*this workout needs to be a SPRINT!! *RECORD ALL REPS AND WEIGHTS!!
*Superset B1 and B2 performing 1 exercise every 2
minutes for a total of 3 sets for EACH exercise
DAY 47
Warm-up: C ) Conditioning
EMOM x9:
For time:
1) 10-12 calorie bike/row/ski (your choice)
40 calorie ski-erg
2) 8 air squats+8 mountain climbers
30 toes to bar
3) 5 power clean+5 strict press (empty bar)
20 double DB snatch@40/30lb
A) Strict Press 10 burpee pull-ups

Intensification Phase 1 (6/4/2/6/4/2)

2x:
6@2.5-5lb heavier than wave#1 two weeks ago DAY 48
6 weighted pull-ups
4@2.5-5lb heavier than set of 6
Rest Day
4 weighted pull-ups (add weight if able)
2@2.5-5lb heavier than set of 2
2 weighted pull-ups (add weight if able)
*on the second wave of 6/4/2 make sure to hit each set of
strict AND pull-ups 2.5-5lb HEAVIER than the first wave!!
*the set's of 2's should be around 85-90% of your 1RM
give or take 2.5-5lb lb above or below, they must be
HEAVY!!
*Alternate between Strict press and Strict pull-ups every 2
min performing 6 total sets of EACH exercise!! (24 min of
total work)
*RECORD ALL YOUR WEIGHTS AND REPS!!!
DAY 49
Example:
Wave 1:
6@125 Rest Day
4@125
2@135

Wave 2:
6@127.5
4@132.5
2@137.5 22
 Squat Waves & Bench Waves Week 8

DAY 50 DAY 51
Warm-up: Warm-up:
7 min AMRAP of: EMOM x8:
12 calorie row odd: 10 cal bike/row+10 band pull-aparts
10 air squats even: 10 scap pull-ups+2 inch worms
8 reverse lunges *4x through each exercise
6 big and slow mountain climbers A) Bench Press
2 inch worms
A) Back Squat Warmup: 5-3-1 to 75-80% of 1RM
Intensification Phase 5/4/3/2/1
Warm-up: 5@80%
5-3-1 to 75-80% of 1RM 4@5-10lb heavier than set of 5
3@5-10lb heavier than set of 4
Intensification Phase 5/4/3/2/1 2@5-10lb heavier than set of 3
5@80% 1@5-10lb heavier than set of 2
4@5-10lb heavier than set of 5 *This descending rep scheme with increasing
3@5-10lb heavier than set of 4 weights if very effective at building strength!!
2@5-10lb heavier than set of 3 *1 set every 4 min!!
1@5-10lb heavier than set of 2 *10-12 HEAVY single arm DB rows (each arm) after
*This descending rep scheme with increasing weights each set of bench press
if very effective at building strenght!! *RECORD ALL YOUR WEIGHTS AND REPS!!!
*Wear a belt each set!!
*1 set every 3 min!! Example:
*20 band pull-aparts after each set!!
*1-3 strict pull-ups after each set (optional) 5@165
*RECORD ALL YOUR WEIGHTS AND REPS!!! 4@175
3@185
Example: 2@195
5@225 1@205
4@235
3@245
B1) KB Z-press
2@255
1@260-265
3 sets of 8-10 reps @challenging weight
B) Pause Back Squat
B2) Towel Pull-up
5x1 PAUSE back squat @90% of today's heaviest
single from above 3 sets of 6-10
*5-10lb heavier than last week's pause squats!! *super set B1 and B2 every 1:45 for a total of 3 sets
*2 sec down, 2 sec pause at bottom, EXPLODE UP! of each exercise!
*1 set every 2:30
C) Conditioning
C) Conditioning
5 rounds for total time:
2 min work/1 min rest x4 rounds: 15/12 calorie row
15 calorie assualt bike FAST 30 double unders
15 WB shots 8 perfect strict ring/bar dips
then max burpees with time remaining in the 2 *rest 1 min between rounds
minutes

23
 Active Recovery & Deadlift Waves Week 8

DAY 52 DAY 53
Warm-up:
A) Active Recovery EMOM x9:
1) 1 min easy rowing
30 sec on/30 sec rest x30 minutes 2) 6 alt. reverse lunges+6 mountain climbers
1)Run 3) stretch/mobilize of your choice
2) assault bike *3x through
3) row
4) ski -erg A) Trap Bar Deadlift
5) Box step-ups
6) Dynamic stretch of your choice Warmup: 5-3-1 to 75-80% of 1RM
*5 rounds through this circuit to promote blood flow Intensification Phase 5/4/3/2/1
and recovery 5@80%
*just hit ANY KIND OF Active recovery this week. 4@10-15lb heavier than set of 5
jump in with a class. do whatever you want to get 3@10-15lb heavier than set of 4
some blood pumping, preferably no jumping/run- 2@10-15lb heavier than set of 3
ning and keep it low impact 1@10-15lb heavier than set of 2
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH *1 set every 3-4 min!!
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO *1-3 standing ab wheels/8-10 kneeling ab wheels
SOME LIGHT CONDITIONING, GET SWEATY AND THEN after each set!!
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU) *Wear a belt!!
*PERFORM TOUCH AND GO DEADLIFT REPS!!
*RECORD ALL YOUR WEIGHTS AND REPS!!!

Example:
5@260
4@275
3@285
2@300
1@315

B1) Back rack rear foot elevated split squat

3 sets of 18 (18 each leg)

*Use the same weight as last week, but two extra reps
each set today!!
*I like to elevate my back foot on a rower, but a bench
works too
*RECORD all reps and weight!!
B2) Farmer carry +Shrug Combo

3 sets of 60m heavy DB/KB farmers carry

*every 20m stop and perform 10 shrugs
*wear straps and GO HEAVY!
*Alternating between B1 and B2 every 1:45
C) Conditioning

4x30/25 calorie row SPRINT!!

*REST 2 min between rounds
*make these max efforts!

24
 Strict Press Waves Week 8
DAY 54

Warm-up: C ) Conditioning
EMOM x9: For time:
1) 10-12 calorie bike/row/ski (your choice) 10-9-8-7-6-5-4-3-2-1
2) 8 air squats+8 mountain climbers strict perfect push-ups
3) 5 power clean+5 strict press (empty bar) strict perfect bodyweight false grip ring rows
*25 double unders after each round
A) Strict Press

Warmup: 5-3-1 to 75-80% of 1RM

Intensification Phase 5/4/3/2/1
5 strict press@80%
5 weighted strict pull-ups
4 strict press@2.5-5lb heavier than set of 5
4 weighted strict pull-ups heavier than set of 5
DAY 55
3 strict press@2.5-5lb heavier than set of 4
3 weighted strict pull-ups heavier than set of 4 Rest Day
2 strict press@2.5-5lb heavier than set of 3
2 weighted strict pull-ups heavier than set of 3
1 strict press@2.5-5lb heavier than set of 2
1 weighted strict pull-ups heavier than set of 2

*Alternate between Strict press and Strict pull-ups every 2

min performing 6 total sets of EACH exercise!! (24 min of
total work)
*RECORD ALL YOUR WEIGHTS AND REPS!!!

Example:
5@125
4@130
3@135 DAY 56
2@140
1@145
Rest Day
B1) Incline DB Bench Press

3 sets of 8-12 reps

*SAME WEIGHT as last week but more reps!!!!
*RECORD ALL REPS AND WEIGHTS!!

B2) Barbell Seal Row

3 sets of 10-12 reps (GO HEAVY)

*same weight as last week
*Use straps if needed to better grip the barbell and
really fatigue the lats!!
*You can also do DB seal row if limited with equipment
*RECORD ALL REPS AND WEIGHTS!!
*Superset B1 and B2 performing 1 exercise every 2
minutes for a total of 3 sets for EACH exercise

25
 Deload Week 9

DAY 57 DAY 58
Warm-up: Warm-up:
2x: 3x:
15 calorie row 12 calorie bike
10 perfect slow air squats 10 hand release push-ups
5 hang power cleans (empty bar) 10 knees to elbow
5 front squats (empty bar) 30 sec double under practice
A) Bench Press
A) Back Squat
Every 4 min x5 rounds:
Every 4 min x5: 15 bike erg/ski-erg
12 calorie row sprint 5 bench press@50-60%
5 back squats @50-60% *25 bent over banded rows w/mini band (I want
*Just get a solid leg pump, but not heavy!! this to burn the fuck out of your upper back!)
*RECORD ALL YOUR WEIGHTS AND REPS!!! *RECORD ALL YOUR WEIGHTS AND REPS!!!

B) Front Squat w/heels elevated B1) Seated Arnold press

3x10 @challenging weight (but not too heavy) 2x6-8 reps @moderate/challenging weight
*Squat as DEEP AS POSSIBLE!! Elevating your heels
allows for better squat depth
*you can do normal front squats or HEAVY DB goblet B2) Nuetral grip strict Pull-ups
squats
*1 set every 2:30 2x6-8 reps
*alternate between B1 and B2 every 1:30
C) Strength Accessory
C) Strength Circuit
2 rounds for quality:
8 perfect single leg squats on top of box (each leg
Every 80 sec x4 alternating rounds:
and add weight if you can)
1) 10-12 barbell curls (moderate/challenging)
16 cossack squats w/heavy DB (8 each leg)
2) 8-12 strict perfect ring push-ups/push-ups
10 back extensions/banded good mornings (your
w/hands on parallettes
choice)
*2x through the circuit alternating between each
*1 round every 3 minutes
exercise
D) Metcon
D) Conditioning
For time:
10-8-6-4-2 2 min work/1 min rest x4:
front squats @115/75lb 200m run
*10 toes to bar after each round max distance HS walk/Wall walks in time remain-
ing

26
 Deload Week 9

DAY 59 DAY 60
Warm-up:
A) Active Recovery EMOM x12:
1 min easy rowing
30 sec on/30 sec rest x30 minutes 15 banded goodmornings +1 inch worm
1)Run stretch/mobilize of your choice
2) assault bike
3) row A) Trap Bar Deadlift
4) ski -erg
5) Box step-ups Every 4 min x5 rounds:
6) Dynamic stretch of your choice 16/12 calorie assault bike
*5 rounds through this circuit to promote blood flow 5 trap bar deadlifts @50-60%
and recovery 5 strict toes to bar
*FOR THIS DELOAD WEEK AND TODAY JUST GO DO *RECORD ALL YOUR WEIGHTS AND REPS!!!
WHATEVER YOU WANT!! PERSONALLY I LIKE TO GO
RIDE MY BIKE on rest days or even just go on a walk. B) Strength Circuit
Sometimes it's better to just stay out of the gym
EMOM x12 alternating minutes:
1) 10 DB reverse lunges (L)
2) 10 DB reverse lunges (R)
3) 6-8 windshield wipers
4) 15 banded goodmornings
*3x through this circuit

C) Conditioning

10 min AMRAP of:

5-10-15-20
GHD sit-ups
Alternating DB snatch
DB goblet squat
*50/35lb DB

27
 Deload Week 9

DAY 61 DAY 62
Warm-up: Rest Day
3x:
10 cal bike
5 clean grip muscle snatches (empty bar)
5 strict press (empty bar)
1 wall walk with a 10 sec hold at top

A) Seated Behind the Neck Press

Every 4 min x5 rounds:

200m run/60 double unders
5 strict press@50-60%
5 strict pull-ups
*RECORD ALL YOUR WEIGHTS AND REPS!!!

B1)Strict Push-up w/feet elevated

3x12-15

B2) Inverted Bodyweight Row

3x10-12 reps (slow and controlled reps) DAY 63

*alternating between B1 and B2 every 90 sec
Rest Day
C) Strength Circuit

Every 75 sec x9 alternating rounds:

1) 20-30 sec chest2wall HS hold
2) 8-12 controlled ring rows
3) 4-8 ab wheel roll outs (from your knees most likely)

C) Conditioning

8 min AMRAP of:

10 calorie assault bike
3 ring/bar muscle ups/burpee strict pull-ups

28
 Squat Waves & Bench Waves Week 10

DAY 64 DAY 65
Warm-up: Warm-up:
7 min AMRAP of: EMOM x8:
12 calorie row odd: 10 cal bike/row+10 band pull-aparts
10 air squats even: 10 scap pull-ups+2 inch worms
8 reverse lunges *4x through each exercise
6 big and slow mountain climbers A) Bench Press
2 inch worms
A) Back Squat Accumulation Phase 2 (7/5/3/7/5/3)
2x:
Accumulation Phase 2 (7/5/3/7/5/3) 7@5-10lb heavier than the 6/4/2 waves from week
2x: #7 of this program
7@5-10lb heavier than the 6/4/2 waves from week #7 of 5@5-10lb heavier than set of 7
this program 3@5-10lb heavier than set of 5
5@5-10lb heavier than set of 7 *on the second wave of 7/5/3 make sure to hit
3@5-10lb heavier than set of 5 each set 5-10lb HEAVIER than the first wave!!
*on the second wave of 7/5/3 make sure to hit each set *the sets of 3's should be around 85-90% of your
5-10lb HEAVIER than the first wave!! 1RM give or take 5-10lb above or below, they must
*the sets of 3's should be around 85-90% of your 1RM be HEAVY!!
give or take 5-10lb above or below, they must be *1 set every 4 min!!
HEAVY!! *10-12 HEAVY chest supported rows/single arm
*1 set every 3 min!! DB rows (each arm) after each set of bench press
*20 band pull-aparts after each set!! *goal is to go heavier/accumulate more reps than
*1-3 strict pull-ups after each set (optional) last week on the rows!
*RECORD ALL YOUR WEIGHTS AND REPS!!! *RECORD ALL YOUR WEIGHTS AND REPS!!!
*should be feeling good coming off the Deload week!!
Example:
Example: Wave 1:
Wave 1: 7@175
7@230 5@185
5@240 3@195
3@250
Wave 2:
Wave 2: 7@180
7@235 5@190
5@245 3@200
3@255
B1) Seated Strict Press
B) 1 and 1/4 Back Squat 3 sets of 7-9 reps (heavy)
*same weight as last week but accumulate more
5 sets of 2 reps of 1 and 1/4 back squats @80% of reps today!
today's heaviest weight from above *not sliding against the rack, but make sure you're
*Go down, bounce out of bottom, come halfway up, seated and only using your upper body!
go back down, bounce out of bottom, and EXPLODE
all the way up!! B2) Archer Pull-ups
*1 set every 2:30 3 sets of 9-12 archer strict pull-ups
C) Conditioning *Pull to one hand, then the other hand the next
30 sec work/15 sec rest x12 rounds: rep. alternate sides each rep
odd: Max WB shots@30/20lb *accumulate more reps today!
even: Max double unders *super set B1 and B2 every 1:45 for a total of 3 sets
*6x through each one of each exercise!
C) Conditioning (Next page)
29
 Active Recovery & Deadlift Waves Week 10

DAY 67
C) Conditioning
Warm-up:
5 min AMRAP of: EMOM x9:
2-4-6-8.... 1) 1 min easy rowing
calorie ski-erg 2) 6 alt. reverse lunges+6 mountain climbers
devils press (50/35lb) 3) stretch/mobilize of your choice
*3x through
A) Trap Bar Deadlift
DAY 66
Accumulation Phase 2 (7/5/3/7/5/3)
2x:
A) Active Recovery 7@same weight as wave#1 in week 6
5@5-10lb heavier than set of 7
30 sec on/30 sec rest x30 minutes 3@5-10lb heavier than set of 5
1)Run *on the second wave of 7/5/3 make sure to hit each
2) assault bike set 5-10lb HEAVIER than the first wave!!
3) row *the sets of 3's should be around 85-90% of your 1RM
4) ski -erg give or take 5-10lb above or below, they must be
5) Box step-ups HEAVY!!
6) Dynamic stretch of your choice *1 set every 3-4 min!!
*5 rounds through this circuit to promote blood flow *1-3 standing ab wheels/8-10 kneeling ab wheels
and recovery after each set!!
*just hit ANY KIND OF Active recovery this week. *1 set every 3:30
jump in with a class. do whatever you want to get *PERFORM TOUCH AND GO DEADLIFT REPS!!
some blood pumping, preferably no jumping/run- *RECORD ALL YOUR WEIGHTS AND REPS!!!
ning and keep it low impact
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH Example:
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO Wave 1:
SOME LIGHT CONDITIONING, GET SWEATY AND THEN 7@260
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU) 5@270
3@280

Wave 2:
7@270
5@280
3@290
B) Pistol Squats
3 sets of 10 (each leg)
*Bodyweight single leg squats
*do these on an elevated surface if you need to like a
box
*RECORD all reps and weight!!

C) Snatch Grip Shrugs

3 sets of 12-15 reps HEAVY
*use straps and wide grip!!
*Use straps (I would try to use around 110% of my
heaviest deadlift weight from today so it needs to be
HEAVY)
*Alternating between B1 and B2 every 1:45

D) Conditioning (Next page)

30
 Strict Press Waves Week 10

B1) Incline DB Bench Press

D) Conditioning
3 sets of 8-10 reps
7 min AMRAP of: *same wieght as last week but more reps!
2-3-6-8.... *RECORD ALL REPS AND WEIGHTS!!
power cleans
front squats B2) Chest Supported Row
back rack reverse lunges
back squats 3 sets of 10-12 reps (GO HEAVY)
*135lb/95lb *HEAVIER than two weeks ago
*You can also do DB seal row if limited with equipmen
*RECORD ALL REPS AND WEIGHTS!!
DAY 68 *Superset B1 and B2 performing 1 exercise every 2
Warm-up: minutes for a total of 3 sets for EACH exercise
EMOM x9: C ) Conditioning
1) 10-12 calorie bike/row/ski (your choice)
2) 8 air squats+8 mountain climbers 7 min AMRAP of:
3) 5 power clean+5 strict press (empty bar) 1-2-3-4-5-6-7....
strict dips
A) Strict Press strict pull-ups
DB curl to press@35/25lb DBs
Accumulation Phase 2 (7/5/3/7/5/3) *30 double unders after each round
2x:
7@2.5lb heavier than wave#1 from last week
5@2.5-5lb heavier than set of 7
3@2.5-5lb heavier than set of 5
*on the second wave of 7/5/3 make sure to hit each set DAY 69
5-10lb HEAVIER than the first wave!!
*the sets of 3's should be around 85-90% of your 1RM give Rest Day
or take 5-10lb above or below, they must be HEAVY!!
*Alternate between Strict press and Strict pull-ups every 2
min performing 6 total sets of EACH exercise!! (24 min of
total work)
*RECORD ALL YOUR WEIGHTS AND REPS!!!

Example:
Wave 1:
7@130
7 weighted pull-ups
5@135
5 weighted pull-ups
3@140
3 weighted pull-ups DAY 70

Wave 2:
7@132.5
Rest Day
7 weighted pull-ups
5@137.5
5 weighted pull-ups
3@142.5
3 weighted pull-ups

31
 Squat Waves & Bench Waves Week 11

DAY 71
Warm-up: C ) Conditioning
20 walking lunges
10 air squats 6 sets of 15 calorie assault bike SPRINT
20 reverse lunges in place *rest 2:30 minutes between all sets!
10 big and slow mountain climbers
20 walking lunges w/ a twist over front leg
10 scorpions lying on your back
DAY 72
A) Back Squat
Warm-up:
Squat Waves 2 rounds of:
2 or 3 rounds of 3/2/1 waves 20m bear crawl
3@85-90% 20m high knees
2@5-10lb heavier 20m crab walk
1@5-10lb heavier 20m butt kicks
*Second wave start 5-10lb heavier than first wave 3 inch worms in place
*if you fail second wave STOP
*if you complete 2nd wave, start the 3rd wave 5-10lb A) Bench Press
heavier than 2nd wave
*1 set every 2-3 minutes Bench Waves Week #15
*2 strict chest2bar pull-ups and 20 band pull-aparts 2 or 3 rounds of 3/2/1 waves
after each set 3@85-90%
2@2.5-5lb/1-2kg heavier than set of 3
Example: 1@2.5-5lb/1-2kg heavier than set of 2
Wave 1: *Second wave start 2.5-5lb heavier than first wave
3@270 *if you fail second wave STOP
2@280 *if you complete 2nd wave, start the 3rd wave
1@290 2.5-5lb heavier than 2nd wave
*1 set every 2-3 minutes
Wave 2: *3 weighted strict pull-ups w/challenging weight
3@280 after each set
2@290
1@300 Example:
Wave 1:
-if successful on Wave 2, do a 3rd wave 3@200
2@205
Wave 3: 1@210
3@290
2@300 Wave 2:
1@310 3@205
2@210
B) Pause Back Squat 1@215
Every 90 seconds x6:
1 pause back squat@85% of today's heaviest weight -if successful on Wave 2, do a 3rd wave
from above
*Go down, bounce out of bottom, come halfway up, Wave 3:
go back down, bounce out of bottom, and EXPLODE 3@210
all the way up!! 2@215
*ALL PAUSE SQUATS SHOULD BE 5-10lb heavier than 1@220
last week!!
*1 set every 2:30
B ,C ,& D Conditioning (Next page)
32
 Active Recovery & Deadlift Waves Week 11

DAY 74
B) Strength Accessory
Warm-up:
Every 2 min x 6 alternating rounds: 20 walking lunges
odd: 3 sets of 6-8 HEAVY Seated DB strict press 10 air squats
even: 4-6 WEIGHTED strict CHIN-UPS (heavy) 20 reverse lunges in place
*make sure DB strict press is slightly heavier than 2 10 big and slow mountain climbers
weeks ago! 20 walking lunges w/ a twist over front leg
C) Upper Body Pump 10 scorpions lying on your back
A) Deadstop Deadlift
5 min AMRAP of:
1-2-3-4-5.... Deadlift Waves Week #15
Strict ring/bar dips (deep) 2 or 3 rounds of 3/2/1 waves
KB towel curls/Curl variation of your choice 3@85-90%
2@5-10lb heavier
D) Conditioning 1@5-10lb heavier
*Second wave start 5-10lb heavier than first wave
8 min AMRAP of: *if you fail second wave STOP
2 wall walks *if you complete 2nd wave, start the 3rd wave 5-10lb
8 toes to bar heavier than 2nd wave
24 double unders *1 set every 2-3 minutes
*2 strict chest2bar pull-ups and 20 band pull-aparts
after each set

DAY 73 Example:

A) Active Recovery Wave 1: Wave 2:

3@280 3@280
30 sec on/30 sec rest x30 minutes 2@290 2@290
1)Run 1@300 1@30
2) assault bike
3) row -if successful on Wave 2, do a 3rd wave
4) ski -erg Wave 3:
5) Box step-ups 3@290
6) Dynamic stretch of your choice 2@300
*5 rounds through this circuit to promote blood flow 1@310
and recovery *6 kneeling ab wheels after each set+ 20 band
*just hit ANY KIND OF Active recovery this week. pull-aparts after each set
jump in with a class. do whatever you want to get *rest a full 3 minutes after each round!!
some blood pumping, preferably no jumping/run- B) Pistol Squats
ning and keep it low impact 3 sets of WEIGHTED 6 (each leg)
*I WOULD TAKE 10-15 MIN AND DO A THOROUGH *Scale to bodyweight single leg squats if needed
WARM-UP THEN I'D DO MY GLUTE WORK THEN DO *do these on an elevated surface if you need to like a
SOME LIGHT CONDITIONING, GET SWEATY AND THEN box
TAKE 10-20 MIN AND STRETCH (IF I WERE YOU) *RECORD all reps and weight!!
C) Shrugs sliding against the rack
3 sets of 12-15 HEAVY
*use straps and wide grip!!
*Use straps (I would try to use around 110% of my
heaviest deadlift weight from today so it needs to be
HEAVY)
D,& E) Conditioning (Next page)
33
 Strict Press Waves Week 11

D) L-sit pulses B1) Incline DB Bench Press

3 sets of 20-24 single leg L-sit pulses
*try double leg L-sit pulses if you want a real chal- 2 sets of 8-10 reps
lenge! *Same weight, but less total volume than last week
*add a few reps from last week! *RECORD ALL REPS AND WEIGHTS!!
*Alternating between B1, B2 and B3 every 90-100
seconds B2) Chest Supported Row
E) Conditioning
Every 2 min x6 alternating rounds: 2 sets of 12-14 reps (GO HEAVY)
odd: 20 calorie assault bike HARD *Same weight as last week, but the goal is more total
even: 20 calorie row HARD reps on the rows!!
*You can also do DB seal row if limited with equipmen
*RECORD ALL REPS AND WEIGHTS!!
DAY 75 *Superset B1 and B2 performing 1 exercise every 2
Warm-up: minutes for a total of 3 sets for EACH exercise

EMOM x9: C ) Conditioning

1) 10-12 calorie bike/row/ski (your choice)
2) 8 air squats+8 mountain climbers Every 3 min x5 rounds:
3) 5 power clean+5 strict press (empty bar) 8 bar dips
30m KB towel Gun walk
A) Strict Press max calorie bike erg w/time remaining in the 3 minute
*nice combo of an upper body pump finisher and bike
Cluster Sets Week #15
2 or 3 rounds of 3/2/1 waves
3@85-90%
2@5-10lb heavier
1@5-10lb heavier DAY 76
*Second wave start 5-10lb heavier than first wave
*if you fail second wave STOP
Rest Day
*if you complete 2nd wave, start the 3rd wave 5-10lb
heavier than 2nd wave
*2-3 HEAVY WEIGHTED strict pull-ups after each set!!
*1 set every 2-3 minutes

Example:

Wave 1: Wave 2:
3@125 3@130
2@130 2@135
1@135 1@140

-if successful on Wave 2, do a 3rd wave

Wave 3:
3@135
2@140
1@145 DAY 77
*Rest a full 3-4 min between cluster sets
*RECORD ALL YOUR WEIGHTS AND REPS!!!
Rest Day
34
 Wave Cycle MAX OUT Week 12

DAY 78 DAY 79
Warm-up: Rest Day
2x:
20 calorie row
20 lateral banded glute walks (20 left,20 right)
20 alernating bird dogs (keep hips square)
10 perfect slow air squats
10 big and slow mountain climbers
any kind of glute activation you like

A) Back Squat

5@50%
5@60%
3@75%
1@85-90%
-then 1-1-1-1-1
*take 3-5 attempts to establish a new 1RM Back
Squat!!
*GO FOR A NEW 1 REP MAX BACK SQUAT!!!
*REST AS NEEDED BETWEEN ATTEMPTS!!
*Use a belt and knee sleeves and fucking GO FOR IT!!
*RECORD ALL YOUR WEIGHTS AND REPS!!!

*IF YOU PR TAKE A VIDEO AND TAG ME ON INSTA-

GRAM!! I'D LOVE TO RE-POST YOU!!!

35
 Wave Cycle MAX OUT Week 12

DAY 80 DAY 81
Warm-up: Rest Day
2x:
12 cal bike/row/ski
5 clean grip muscle snatches (empty bar)
5 strict press (empty bar)
5 PVC pass through

A) Bench Press

5@50%
3@75%
1@85-90%
-then 1-1-1-1-1
*take 3-5 attempts to establish a new 1RM bench
press
*Use a belt.
*take the bar from the ground or the floor!
*REST AS NEEDED BETWEEN ATTEMPTS!!
*fucking GO FOR IT!!
*RECORD ALL YOUR WEIGHTS AND REPS!!!

*IF YOU PR TAKE A VIDEO AND TAG ME ON INSTA-

GRAM!! I'D LOVE TO RE-POST YOU!!!

36
 Wave Cycle MAX OUT Week12

DAY 82 DAY 83
Warm-up: Rest Day
For time and quality:
40 calorie row
30 walking lunges
20 air squats
10 big and slow mountain climbers
5 inch worms

A) Deadstop Deadlift

5@50%
5@60%
3@75%
1@85-90%
-then 1-1-1-1-1
*take 3-5 attempts to establish a new 1RM deadlift!! DAY 84
*REST AS NEEDED BETWEEN ATTEMPTS!!
*Use a belt and fucking GO FOR IT!! Warm-up:
*RECORD ALL YOUR WEIGHTS AND REPS!!! 2x:
12 cal bike/row/ski
*IF YOU PR TAKE A VIDEO AND TAG ME ON INSTAGRAM!! 5 clean grip muscle snatches (empty bar)
I'D LOVE TO RE-POST YOU!!! 5 strict press (empty bar)
5 PVC pass through

A) Strict Press

5@50%
3@75%
1@85-90%
-then 1-1-1-1-1
*take 3-5 attempts to establish a new 1RM Bench
press
*MAKE SURE YOU HAVE A SPOTTER TO GIVE YOU A
PROPER LIFT OFF AND FOR SAFETY!!
*DO NOT MAX OUT YOUR BENCH PRESS ALONE!!
*REST AS NEEDED BETWEEN ATTEMPTS!!
*fucking GO FOR IT!!
*RECORD ALL YOUR WEIGHTS AND REPS!!!

*IF YOU PR TAKE A VIDEO AND TAG ME ON INSTA-

GRAM!! I'D LOVE TO RE-POST YOU!!!

37