BE GIN SAMPLE PROGRAM NER Coach Sam Smith

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

A) Back Squat: @ 20X1; A) Bending (Vol): REST DAY A) Front Squat: @ 20X1; A) Prep + MAP 7 (Mixed / A) TnG Work: REST DAY Build to a tough set of 6 Sumo Deadlift @ 20X0; 6 Build to a tough set of 6 for Gym): Low Hang Snatch High Pull x for the day tough reps every 3 min x 5 the day 15 min EZ: 2 + Low Hang Squat Snatch *only 1 tough set sets *only 1 tough set 1 min Row x 2 every 90 sec x 5 sets @ *Start @ 205#, build per 1 min Ski 115# B) Back Off Sets: set, Double overhand B) Back Off Sets: 1 min Bear Crawl *Extension! Back Squat @ 20X1; 6 hook grip Front Squat @ 20X1; 6 reps 1 min Single Unders + reps @ 90% of max set *Can use straps if you @ 90% of max set from 1 min Burpees -no jump @ top Low Hang Clean Pull x 2 + from above x 5 sets, rest have them above x 5 sets, rest 2-4 min + Low Hang Squat Clean x 1 + 2-4 min b/t sets B) EMOM x 6 minutes: b/t sets rest Pause Split jerk x 1 every 90 *Control with great 10 DB Reverse Lunges - *Control with great + sec x 5 sets @ 145# positions here! tough / tall chest positions here! 10 min AMRAP @ *Extension / pause in dip C) Gym EMOM (BW): 80%/Sustianed Power: and drive with legs! C) Sn EMOM (Ext): EMOM x 20 minutes: C) Cn EMOM (Ext): 12 Cal Row 1 Snatch Pull + 2 Low 5 min- 5 Hand Release 1 Clean Pull + 1 Low Hang 9 Box Jump Step Down @ 24" B) Bending (Int): Hang Squat Snatch every Push Ups every 30 sec Squat Clean + 1 Split Jerk 3 Burpee C2B Pull Up Clean Grip Deadlift @ 21X1; 90 sec x 8 sets; 4 @ 130- 5 min- 2-3 Strict C2B every every 90 sec x 8 sets; 4 @ -4 min walk- 6 tough reps x 5 sets, rest 3- 135, 4 @ 135-140 30 sec 155-165, 4 @ 165-175 10 min AMRAP @ 4 min b/t sets *Film last set 5 min- 5 DB Push Press *Film last set 80%/Sustianed Power: *WORK *Wider grip, staying over every 30 sec *Wider grip, staying over 12 Cal Ski that bar longer 5 min- 5 Bent Over DB Row that bar longer 12 Hand Release Push Ups C) 3 sets: every 30 sec 50m Farmer Walk @ 70#/hand Lying Leg Curls on Machine D) Cyclical MAP (Power): D) Upper CP Potential: -4 min walk- @ 2011; 12 TOUGH reps D) Upper CP Potential: 8 sets: Bench Press @ 40X0; Build 10 min AMRAP @ -rest 15 sec- Stationary Dip @ 40X0; 30 sec Row @ 92% to a 6 RM for the day 80%/Sustianed Power: GHD Hip Extension @ 1010; Build to a 6 RM for the 60 sec walk + 200m Run on True Form 18-20 fast reps day *drive with hips Pronated Grip Strict Pull Up 3 C2B -rest 2 min- + *sustained output for all @ 20X0; Build to a 6 RM for 5 Air Squats D) Core: Supinated Grip Strict Pull sets but don't be afraid to the day 7 T2B EMOM x 8 minutes: Up @ 20X0; Build to a 6 rip on it *Go back n forth b/t the 2 4 min- 6-8 Roman Chair Knee RM for the day movements until you hit Raises @ 2020 your top end set 4 min- 30-35 sec Plank on E) 3 sets: Elbows -weighted if able 30m Double KB Front E) 2 sets: Rack Carry @ tough load 45 sec Sorensen hold - -into- weighted 30 sec Ring FLR 45 sec Side Plank / Side -90 sec rest- *rest as needed

#THEPACK @bigdawgsathlete @coachsamsmith INT ERM EDI SAMPLE PROGRAM ATE Coach Sam Smith

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

A) 3 sets / prep: Warmup: A) Prep + TnG + Bending + REST DAY A) 10 min flow / warm up: A) 10 min flow: REST DAY 10 Cal AB Thoracic Flow; 3 sets; rest EMOM: 12 Cal AB 10 cal Ski Erg 5/leg DB RDL -slow / load the ass as needed 3 rounds @ warm up pace: 1/arm Bottom's UP TGU @ 10kg - 50 Wtd Single Unders 30 sec Anti Rotation Plank 8 Alt Step Up @ 30" slow 2 Wall Walks w/ 5 sec hold @ + A) Upper CP : 5/arm Hang KB Snatch - 30 sec Star Plank /Side top 1 tough seated box jump every 20s x 10 reps Bench Press @ 40X0; 2-3 increase load per set 15 GHD Hip Extensions -squeeze 3 Skin the Cat on Rings- + tough reps x 3 sets 30 sec Ring Body Saw at top SLOW Snatch Prep: -rest 1:30- + + B) Jerk Tech + Jerk: 2 sets: Single Arm Landmine Row 1 Snatch Pull + 2 Low Hang 1/side Max vertical jump x 3 sets Tall Jerk; 3 reps @ 95# x 2 3 Hang Power Snatches @ 2012; 8 tough reps / Squat Snatch every 90 sec x sets 3 Hang Squat Snatches arm (use straps) x 3 sets 5 sets @ 65kg B) Clean Complex (Ext): 1 Low + 3 Snatch Balances -rest 1:30- *stay over the bar Hang Squat Clean + 1 Split Jerk Push Press; 2 TnG tough reps @ 20kg bar + + every 90 sec x 8 sets; 2 @ 100- x 3 sets, rest 2-3 min b/t sets B) LSD Gym: 1 Clean Pull + 2 Low Hang 102.5, 2 @ 102.5-105, 2 @ 105- *Building per set B) Sn Complex (Ext): 1 Low Hang Squat Snatch 4 rounds: Squat Cleans + 1 Push Jerk 107.5, 2 @ 107.5-110kg C) IGT (Non -> Fatigued) : every 75 seconds x 9 reps; 3 @ 82.5-85kg, 3 @ 15 Cal AB @ 60-62 RPM every 90 sec x 5 sets @ 2 sets: 85-87.5, 3 @ 87.5-92.5kg 5 BMU 75kg C) Front Squat: @ 10X0; 3 fast 30 Cal Row @ 75% -into- + reps @ 70% RM per min x 12 10 Burpee BMU C) Back Squat (10/8/6/4/2): @ 10X0; 2 tough 4 rounds: Clean Grip Deadlift @ 10X0; mins -3 min walk- reps x 5 sets, rest as needed 15 Cal Row @ 1050-1100 2 TnG every 4 min x 4 sets; + + cal/hr start @ 150kg, build per set, D) Upper CP (Gym): 5 min rest D) @ Skill Effort: 8 Strict HSPU tough sets with great 3 rounds @ sustained power: + 21-15-9 -into- positions! 12 Cal AB 2 sets: GHDSU 4 rounds: *use straps! 3 Kipping HSPU to 6" Deficit 30 Cal AB @ 75% *b/t sets: 15 Cal Ski @ 1000 cal/hr + 4 RMU AMRAP UB Strict HSPU 10-10-10 10 C2B -stay long! Every 8 minutes x 3 sets @ 5 Strict Ring Dips minus 1 rep (stop 1 short of Alt Pistols w/ counter balance 80%/Sustained Power: + failure) 20 Cal Row 4 min rest -rest 5 sec- E) Aerobic MAP: 9 Hang Power Clean @ + Kipping HSPU x same # of 1 set: 115# 3 rounds @ sustained power: reps performed strict 2 min AB @ 90% 6 FS @ 115# 12 Cal Ski -3 min walk- 2 min Ski @ 90% 3 S2O @ 115# 2 RC to 15' w/ legs + 2 min walk 20 Cal AB 4 T2B 5 min rest 2 min Row @ 90% 15 WB @ 30# to 10' 6 C2B + 2 min AB @ 90% E) Cool down: 2 sets: 2 min walk 3 rounds EZ: 30 Cal Ski @ 75% 2 min AB @ 90% 15 Cal AB @ 50-55 RPM 15 Toes Thru Rings -stay low 2 min Ski @ 90% 2/arm TGU @ 32kg -3 min walk-

#THEPACK @bigdawgsathlete @coachsamsmith AD VAN SAMPLE PROGRAM CED Coach Sam Smith

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM AM AM REST DAY AM A) Prep work: REST DAY A) Prep + MAP Work (3-5 min; mixed): 15 min flow: A) Prep + MAP 7 x 3 (Mixed): 10 min Flow: A) RTW FLOW: A) Prep + MAP 1/2/3 -> MAP 6: 2 sets: 1 min AB 1 min AB 45 min EZ: 2 sets @ 85%/High Effort: Nerve Glide; 1 min / side 30 sec Star Plank / Side (scap packed) 1 min Row 1 min Jog 30 sec AB + 30 Wtd Single Unders 1 min Alt Step Up 1 min Row @ damper 1 30 sec walk 2 sets: 1 min Row 1 min Ski 1 min AB 60 sec Alt DB Squat Snatch @ 80# Star Plank on Elbow; 30 sec / side w/ packed scap!! 10m Bear Crawl -SLOW 1 min Jog 1 min left Side Plank 60 sec walk Single Arm Ring Row Hold @ top; 20 sec / side w/ 10m Reverse Bear Crawl -SLOW + 1 min Lunges 90 sec of: 4 Right Arm Hang PC to OH @ supinated grip and PACKED scap 30 sec Ring FLR (full protraction) 10 minutes @ 80%/Sustained Power: 1 min Right Side Plank 80# + 2 Box Jump Overs @ 30" + 4 Left + + 15 Cal Row Arm Hang PC to OH @ 80# + 2 Box Jump 3 sets: rest 10 Alt DB Power Snatch @ 75# ----- Overs @ 30" Single Arm Balance Against Wall in HS; 20 sec / + 5 Box Jump Step Down @ 30" PM 90 sec walk side 2 sets @ 85%/High Effort: -4 min walk- A) IGTs + IWTs (Fatigued): 120 sec of: 12 Cal AB + 15 Air Squats *Slowly shift weight to one hand, then work on 3 min AMRAP: 15 Cal Row + 10 KBS @ 32kg 10 minutes @ 80%/Sustained Power: 3 sets: 120 sec walk packing that scap as you support yourself, weaker 2 min walk 12 Cal AB 30 Cal AB @ 70 RPM + arm first 3 min AMRAP: 12 Cal Ski Erg + 9 Burpees -no jump @ top 9 WB @ 30# to 10' 1 LLRC to 15' 5 min rest *full rest / recovery here 2 min walk 6 RMU -stay LONG 8 Strict HSPU -no deficit + + 3 min AMRAP: 9 Cal AB + 8 Toes to Bar -4 min walk- 1 RC to 15' w/ legs 2 sets @ 85%/High Effort: 2 sets: 2 min walk 10 minutes @ 80%/Sustained Power: -2 min walk- 30 sec Row pHSPU Negative @ 4 sec lowering to 12" x 2 reps *same scores on second set! 9 Cal Ski Erg + 30 sec walk *pause in bottom for 1 sec and remain on tension ------6 Axle Bar Front Rack walking Lunges @ 165# 5 min rest 60 sec Alt DB Power Snatch @ 80# Side Plank Rotation; 5 SLOW reps / side (scap PM 3 Burpees over Bar + 60 sec walk packed) A) prep work: ----- 3 sets: 90 sec of: 30 WB @ 30# to 10' + 11 Burpee B) Upper CP Gym: 2 sets: PM 30 Cal Row @ 1300 cal/hr Box Jump Overs @ 24" 5 sets: 5/side Half Kneeling Landmine Press @ 32X2 -light load / get A) Bending Tough : 5 TnG PC @ 165# 90 sec walk Strict HSPU to Tough deficit; 1.1.1 (10 sec b/t reps) scap rotating Clean Grip Deadlfit @ 11X1; 5 reps x 3 sets, 4 FS @ 165# 120 sec of: 9 Cal Ski + 6 GHDSU + 3 Strict *Maintain great positions and R to L balance each 10-20 sec Single Arm HS Hold Against Wall rest 3-4 min b/t sets 3 S2O @ 165# HSPU rep 20 sec Bent Knee Hold on Bar (curl knees to chest and actively *Reset b/t all reps -2 min walk- 120 sec walk *Eyes forward NOT down pull DOWN on the bar) *Start @ 335#, add 20 #per set + *sustained output here on second set! -rest 1:30- + *Set your spine and maintain it 5 min rest ------L Sit Pull Up @ 2212; 1.1.1 (10 sec b/t reps 2 sets: B) Alac -> LP + Recovery + LE : + PM *make these perfect Single Arm DB Split Jerk; 5 reps / arm (working on that right scap 12 sec ALL OUT on AB every 2 min x 8 sets 3 sets: A) Prep: -rest 1:30- to rotate and stabilize OH) *Slow spin remaining time 30 Cal Ski Erg @ 1050 cal/hr 3 sets: Barbell Tall Jerk; 3 reps @ 95# - perfect symmetry (use a mirror if + 5 Burpee BMU Nerve gliding + Half Kneeling light C) MAP 5/10/15 (Gym Based): you have it) 10 min EZ: 5 BMU pressing, getting scap rotating 5 min AMRAP @ High Effort: + 1 min AB -2 min walk- B) Sn Int: Burpee RMU 1 Max Effort Reverse OH Med Ball Throw every 15 sec x 10 reps 1 min Row + Squat Snatch + Hang Squat Snatch + Low *Goal is 25 reps @ 20# slam ball 1 min Single Unders 5 min rest Hang Squat Snatch; build to a tough set for -2:30 walk- *Extend the hips! 1 min Lunging + the day in less than 15 minutes 10 min AMRAP @ 85%/Sustained Power: B) Sn EMOM (High): 1 Snatch Pull + 1 Hang Squat Snatch + 1 Low 1 min Ski Erg -EZ 3 sets: *PUSH with legs, arms relaxed, chest up 10 Box Jump Overs @ 24" -all the way over Hang Squat Snatch every 90 seconds x 6 sets; 2 @ 195, 205, 215 + 800m Run @ 80% off floor! 10 Kipping HSPU *Extend! rest 5 TnG PS @ 115# 10 Box Jump Overs @ 24" -all the way over + 4 Hang SS @ 115# C) Cn Int: 10 C2B C) Cn EMOM (High): 1 Squat Clean + 1 Hang Squat Clean + 1 For Time @ 85-90%/High Effort: 3 OHS @ 115# Squat Clean; 1.1.1 - build to a tough set for -4 min walk- Pause Split Jerk (pause in dip for 2 sec) every 90 seconds x 6 18-15-12 -2 min walk- the day in less than 15 min 15 min AMRAP @ 80%/Sustained Effort: sets; 2 @ 235, 245, 255 Row Cals *Reset b/t all reps 200m Run 9-12-15 1 Rope Climb to 15' w/ legs D) Front Squat (low): 5-4-3-2, rest as needed DB FS @ 50#/hand D) Back Squat: Build to a tough set of 5 for 3 Power Cleans @ 185# *All tough sets 12-9-6 the day 5 S2O @ 185# *Solid sets Burpee Over Rower *Only 1 tough se

#THEPACK @bigdawgsathlete @coachsamsmith