Series 2 Week 1 Dynamic Squats

Warm Up:
5 Pullups:

Static Lunges
Air Squats
Squat Bottom Holds
Hip Thrust Crawl
Step Up Ladder


PLAY:
5 Pullups:
Practice Knee Jumps and  Pistols

Workout:
Dynamic Squats:

8X2 Box Squats
First Set 50% Max add 10/20lbs each  set
Focus on Explosion, try to make the bar launch off your back
5 Pullups between each set

Accessory Work:
Good Mornings 4X5
5 Pullups Between Each Set

Glute - Ham Raises using barbell 4X10
http://www.youtube.com/watch?v=pzvMiCxzOBI
5 Pullups Between Each set

Russian Twists X 5
 (stack 4 25lb plates move to one side one at a time then back, keep feet off the ground)
http://www.youtube.com/watch?v=CWvFmjd5c3s
5 Pullups Between Each set

Static Work:
Max Length Wall Sit every 30 seconds workout partner hands you another 25lb plate to put on your lap

Week 3 Speed Overhead

Warmup

• PVC Pass Throughs
• Foam Roll Upper Back / Lats
• Shoulder Crawl

For Fun 

• Attempt Center of the Room Handstand
• Attempt Hand Stand Holding Keg
• Attempt Ring Hand Stand

For Work

• Power Clean 8X2 Work your way up to near 80%
• Warmup with Strict Press Sets
• 3X50%
• 5X60%
• 3X70%
• 1X80%

Then

• Tabata Push Press @50% Max Track Reps
• 10 Reps of 3 Keg Clean followed by 3 presses
• Kette Bell Waiters Carry Obstacle Course
• over boxes, and across balance beam
• start off with light KB, increase weight until you can't make it

• 3X10
• Kettlebell Snatch (each arm)
• Ring Pushups
• Ring Dips

• 30 Each (Break up however you want)
• Wide Grip Pullups (Focus on Negatives)
• Overhead Triceps Extension
• Dumbbell Front Raises
• Dumbbell Lateral Raises

For Torture

• 3X Hand Stand Holds for Max Time

Week 3 Max Effort Squat

Warmup:

You know the drill, or make one up

Max Effort Squat (any squat variation)  – 1-2 reps

• 2 Rep Front Squat Max 
• (go to failure here)
• 1 Rep Max Hole Squat 
• (start at 50% max back squat work your way up)
• Followed by 8x1 @65% 
• Max Weight walkout 
• (weight on Shoulders as for back squat, hold up to 30 seconds) 
• Back Squat Drop Sets:
•  start at 80% max
•   Rep Out
•  Have someone remove 10lbs from each side and 
•   Rep Out Immediately
•  Repeat
•  (Work your way down to the bar)
•  Track Total Reps 

Week 2 Speed Deadlift

 Warmup:

• Light Foam Rolling the hips
• Mobility exercisesa. 
• Shoulder Crawl
• Rotational Throw
• Broad Jump
• Hip Thrust Crawl

Workout:

• Speed Deadlifts –70% x 8 x 1 with exactly  30 seconds rest between lifts
• Deficit Deadlift 2 X 10 @65%
• Stiff Leg Deadlift 2 X 10 @50% 
• Max Height Box Jump
• Stone Over Bar Ladder (for time)
• Back Medley 3 X 10
• GHR –
• Barbell Rows  
• Shrugs
• Wide Grip Pullups 

• (slow down descent, if you can't get the pull-up concentrate on negatives, we want slow negatives to build the back here)

• Muscle Exhaustion Set 3X Failure
• Barbell Curls 
• Renegade Rows
• To perform this exercise, get into a pushup position while holding on to a kettlebell in each hand. Arm positioning should be just less than shoulder width apart. While pushing one hand, pull with the other kettlebelll. Hold the kettlebell in the top position for 1 second, then lower it to the floor and push it into the floor. At the same moment, pull the other kettlebell with the opposite arm.
• Ring Pushups

Week 2 Max Overhead

1. Foam Rolling- get into the shoulders with a medicine ball2. Shoulder complex warm up/stress with PVC pipe.3. Jump rope for 3-5 minutes4. Overhead squats with an empty bar

Warmup:

Foam Rolling- get into the shoulders with a racquet ball

Shoulder pass throughs
Dead Hangs
Pullups 

Overhead squats with an empty bar

Overhead Work:

• Fun With Log (Up and Down the Rive)
• Warm up with Barbell Strict Press to near max
• Max Log Strict Press 
• followed by 
• Max Log Push Press (take adequate rest between sets)
• Once a Max Has been found (dig deep) then start working your way back down the river (here is where the work is done)
• take off 5 lbs, do as many unbroken  push presses as possible, take off 5 more lbs repeat, about 30second rest between sets (the time it takes to change plates and catch your breath should be adequate)
• once you get to a weight you can strict press again switch over to strict press and rep out, take off 5 more pounds, continue down until you are at just the bar

• Keg Snatches (try and get 5 to 8 snatches if your arms have anything left)

• Tabata Hand Stand Holds (If your feeling froggy try this without the wall)

• Shoulder Medley 3 X10 (Do each of these exercises slow focusing on building strength not explosive here)
• Kettlebell single arm press  (each arm you can rotate arms)
• Elevated Pushups (feet on box) 
• Bent Over Dumbbell Row 
• Band Pushdowns  
• Regular Grip 2 x 10 with 2 second pause at lockout
• Hammer Grip 2 x 10 with 2 second pause at lockout

• Crucifix Dumbell Holds (max time / weight, try and get to where 1 minute id hard but doable for first round, do 5 rounds with that weight)

Week 2 Repetition Back Squat

Warmup:

• Light Foam Rolling the hips
• Mobility exercisesa. 
• Leg swings
• Fire Hydrants
• Bodyweight squats
• Static Lunge stretch (concentrate on stretching the hip flexorsand squeeze the glute)
• Kettlebell swings 5 Rep Ladder (Light to Moderate)

Workout:

• Power Cleans 2 Reps each weight to about 80% (if you feel froggy max)
• 20 Rep Max Back Squat
• Front Pause Squat 2X8@50%
• Heavy Kettlebell 3X10
• If you missed Dips Last week, 3X Max Unbroken Dips 
• (if unbroken is less than 10 then complete 30)

Finisher:

• Sally with PVC Overhead
• Take a Nap you just earned it

Week 1 Day 5 - Bench

Warm Up 

• Child's Pose to Kneeling to Standing no Hands 5X5
• Rigid Foam Rolling Whole Back
• Side Twists with Med Ball
• Lay on Flat Back Toss Wall Ball as high as possible catch lower to chest repeat (5X5)
• PVC Pass Throughs
• One Arm Dead Hang

Strenght:

• Bench Press
• 5x50%
• 3x60%
• 2x70%
• 1x75%
• 80% Rep Test
• Close Grip Bench  
• 2x4x85%
• Dumbell Bench 5 Rep Incline Ladder 
• 50lbs
• Bent Over Side Raise 
• 2x10
• Tri Pushdowns 
• 2x10
• 3 Rep Curl Ladder Ascending Weights
•  (Record Heaviest Weight Achieved)
• Ring Dip to L-Sit on Rings 
• 4X4
• Stone Overhead Strict Press 
• 2 X 10 @ 70lb
• Perfect Pushups Feet Elevated 
• Max Reps at Various Heights (Get Creative, can use rings for a better challenge)

Week 1 Day 4 HTFU Strongman Deadlift Max Effort

Warmup:

• 3 Rounds
• Duck Walk
• Hip Up and Overs
• Air Squats
• Box Jump Ladder 

Workout:

• Max Axle Deadlift – 1-2 reps
• Double Overhand Grip Until Failure then Mix Grip first half to test / work on grip strength 
• Record Both Grip Maxes

• Deficit Deadlift 3X5@65%
• Record Weight

• Stone Chest Carry Ladder 
• (Length of Gym, if you have a shorter gym do more stones) 
• Start with Light Stone or Kettle-bell Carry it across the gym set it on the floor come back pick up the next, keep getting heavier until you can't make it across, stop there, recover, and then carry each back in the same fashion
• Record Heaviest Stone Completed (no drops)

• Bend Over Dumbell Rows 
• Pause (Top and Bottom) 3X8 AHAP
• Record Weight Used

• Suitcase KB Carry 
• with Box Step Up and Over obstacles AHAP
• Record Weight Used

• Tabata Tire Flips / L-Hangs 
• Tire Flip for 20 seconds, rest 10, L- Hang 20 seconds, Repeat 4 Rounds, 
• Record Tire Flips and Number of Times you drop legs on L hang

• 3 X Max Softball Grip Pull-ups (Record Total Reps)

Week1 - Day 2 - HTFU STRONGMAN -Repitition Overhead

Military press:
5x50% 70lb
3x60% 85lb
2x70% 100lb
1x75% 105lb
1x80% 115lb

Seated dumbbell press:
1x10 40lb
1x10 45lb
2x5 50lb

Bent over barbell row
3x8 95lb

Dumbbell lat side raise:
1x10 @ 15lb
1x10 @ 20lb
2x5 @25lb

Kettlebell shoulder press (one arm at a time switch arms):
1x10 @ 26lb
1x10 @ 35lb

Barbell push press
3x10 @95lb

Kettlebell overhead lunges (single arm) 1x10 each leg
Kettlebell overhead step up 3x10 each leg

Ab wheel 3x10 

Week1 Day 3 - Play / Mobility

Tuesday (Play Day)
Warm Up Mobility – (3 rounds)
Deadhang	– 30sec
Vertical Jump	– 10x – 3ft
Deep Squat	– 10x
Skill – Vertical Jump to Dead Hang	– 15x – max height or distance
Core Strenth
3 Rounds
Chest Throw	– 10x – 30lbs
Inverted Crawl	– 30ft
Warmup / Mobility
Deep Knee Bend	15
Shoulder Crawl	30 ft
Hip Thrust Crawl	30 ft
Skill- Forward Roll	15x (left and right)
3 Rounds
Balancing Walk	12 ft
Pivot Reverse	2x (left and right)
Med Ball Rotational Throw	10x (left and right)
Chest Carry Shoulder Carry	40ft 40 ft

Week 1 Day 1 HTFU Strongman - Speed Squat

WarmUp

• Light Foam Rolling the hips
• Mobility exercises

• Fire Hydrant 3X10 each position 
• http://www.youtube.com/watch?v=qmcvTCrnzH8
• Leg Swings 20 each leg
• Static Lunges 10X hold for 20 count
• Air Squats 3X5 hold 5th for 30 seconds at bottom
• Kettlebell swings 5X5 start light work up to heavy

Strength Set

• Speed Squat Series  (30 Second rest between sets)
• Speed Back Squat   10X2@50%
• Speed Front Squat 5X2@50%
• Overhead Squat 5X2@50%
• Sand Bag Walking Lunges 3X10
• Band Leg Extension (Light) 3X12 http://www.youtube.com/watch?v=mK9bJyvCcpg
• Standing Barbell Calf Raises  3X25 http://www.youtube.com/watch?v=3UWi44yN-wM

Play

Warm Up Mobility – (3 rounds)
Deadhang	– 30sec
Vertical Jump	– 10x – 3ft
Skill – Vertical Jump to Dead Hang	– 15x – max height or distance

Cool Down

• 200m Jog / row
• Foam Rolling
• Static Lunges
• Hip Yoga http://www.youtube.com/watch?v=U8VbUplUHvU