August 13- August 19

Hey, everyone! This week is kind of a back off/ self-limiting week. We’ll be backing off on accessory work but building up to challenging sets for complexes. This does not mean maxing out every day, nor does it mean the set absolutely must be heavier than last week- just listen to what your body is telling you. If you are feeling good and like you can go heavy and hit something you’ve never hit before on such a complex- go for it! Take each day as it comes and go for what feels like a genuine challenge on that day. That goes for squats, classic lift complexes and the heavy singles at the end of the week. This will be the last week of this cycle!

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch (pause 3 seconds at top of lift off) build up to challenging 1+1 
  • clean lift off +clean (pause 3 seconds at top of lift off) build up to challenging 2+1
  • front squat + back squat build up to challenging 3+3
  • pull ups, build up to heavy weighted, then 2 x AMRAP at around 60% (or go for strict pull up if you’ve been doing assisted!)

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 3×3 at first week’s weight
  • pause jerks (3 sec in dip, 3 sec in catch) build up to challenging double
  • snatch deadlift on riser 3×4 @ 80%
  • tabata (20 seconds on, 10 seconds off) bike or row x 8 rounds

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor build up to challenging (1+1)
  • behind the neck split jerk + front rack split jerk work up to challenging (1+1)
  • back squat up to 80% AMRAP WITH GOOD FORM
  • 2 rounds:
    • floating clean pull with hold at top in full extension x 3
    • side plank 30 sec/side

Day 4

REST

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch heavy single
  • clean + jerk heavy single
  • front squat up to challenging double
  • 2 rounds:
    • single leg good mornings x6
    • superman hold x 25-35 sec
    • overhead ball slams x 15

Week of August 6-12

WEEK 4

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch (pause 2-3 seconds at top of lift off) 4 x (1+1) @ 81%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 4 x (1+1) @ 81%
  • front squat + back squat 3 x (4+4) , + 1-3 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 3 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 3×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 5 x 1 @ 78-82%
  • snatch deadlift on riser 4×4 @ 89%
  • front rack hold 20 sec, heavier than last week 

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 3 x (1+1) @ 83%
  • behind the neck jerk up to heavy single, then 95% of that for 1, 85% 2 x(1+1) (behind, normal)
  • back squat 5×2 @ 84%

2 rounds

  • floating clean pull with hold at top in full extension x 4
  • GHD side crunches x 10-15/side

Day 4

  • press in parallel 5x heavier than last week 
  • sumo squat  3×6 moderate 

3 rounds: 

  • banded pulls x 10-12
  • DB bench press x 8-10, heavier than last week 
  • front leaning ring hold x 35-45 sec

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 3 @ 86%
  • clean+ power jerk 3 x (1+1) @ 86%
  • front squat with 3 second pause at the bottom of 3×3 @ 76%
  • single leg good mornings x6 
  • superman hold x 35-45 sec
  • ball slams x 20/side

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 4 x (1+1+1) @ 78%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 4 x (2+1) @ 78%
  • front squat + back squat 3 x (4+5) , + 1-3 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 3 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 4×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 6 x 1 @ 75-80%
  • snatch deadlift on riser 5×4 @ 86%
  • front rack hold 25 sec, heavier than last week

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 4 x (1+1) @ 80%  
  • behind the neck jerk up to heavy single, then 93% of that for 1, 82% 3 x(1+1) (behind the neck + front rack)
  • back squat 5×3 @ 80%
  • 3 rounds:
  • floating clean pull with hold at top in full extension x 4
  • GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5 heavier than last week 
  • sumo squat  3×7 heavier than last week
  • 3 rounds:
  • banded pulls x 10-12
  • DB bench press x 8-10, heavier than last week
  • front leaning ring hold x 35-45 sec

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 3 @ 83%
  • clean+ power jerk+ jerk 3 x (1+1+1) @ 83%
  • front squat with 3 second pause at the bottom 4×3 @ 74%
  • single leg good mornings x8
  • superman hold x 30-40 sec
  • ball slams x 20/side

Check out this cool insight into a lifter’s schedule and training- super cool [p.s. notice that one of the lifters featured in this is vegan 🙂 ] I hope everyone enjoyed easing into the first week of the new cycle. Expect a challenge this week as we maintain the volume but increase intensity just a tad. I’ve been seeing some great efforts on all of the jerk work. Keep it up!

Day 1
prep: 2 times 5 OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 5 x (1+1+1) @ 77%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 5 x (2+1) @ 77%
  • front squat + back squat 3 x (5+5) , + 2-4 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 4 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2
prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 5×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 8 x 1 @ 73-78%
  • snatch deadlift on riser 5×5 @ 83%
  • front rack hold 30 sec heavy

Day 3
prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 5 x (1+1) @ 78% floor then hang focuses on
  • power, hang then floor focuses on technique through reaffirming positions 
    behind the neck jerk up to heavy single, aim for heaver than last week, then 90% of that for 1, 80% 4 x(1+1) (behind, normal)
  • back squat 5×4 @ 78%
  • 2 rounds:
    floating clean pull with hold at top in full extension x 4
    GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5 heavier than last week 
  • sumo squat  3×8 moderate 
  • 3 rounds: 
    banded pulls x 10-12
    DB bench press x 10-12, heavier than last week 
    front leaning rest on rings x 30-40 sec

Day 5
prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 4 @ 80%
  • clean+ power jerk+ jerk 5 x (1+1+1) @ 80%
  • front squat with 3 second pause at the bottom 4×4 @ 72%
  • 3 rounds:
    single leg good mornings x8 
    superman hold x 30-40 sec
    ball slams x 20/side

2.1 July 16-July 22

Hey, everyone! I’m so sorry I wasn’t around last week, but I heard we had some PRs! Congratulations to everyone for putting in the work, no matter what. This week will be the first relatively easy transition into some heavier weights. Technique wise we’ll be thinking a lot about the first pull and jerks! Note that the workouts, as written below, are sets x reps x intensity!

Day 1

movement prep: 2 times 5 OHS with 5 second at the bottom, 40 m OH carry/side                               

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 5 x (1+1+1) @ 75%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 5 x (2+1) @ 75%
  • front squat + back squat 3 x (5+5) moderate 
  • pull ups (weighted, moderate, if possible) AMRAP x 4
  • weighted sit ups 3 x 10-15

Day 2
movement prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 5×3 light to moderate
  • pause jerks (3 sec in dip, 3 sec in catch) 8 x 1 @ 70-75%
  • snatch deadlift on riser 5×5 @ 80%
  • front rack hold 30 sec heavy

Day 3

movement prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 5 x (1+1) @ 75% 
  • behind the neck jerk up to heavy single, then 90% of that for 1, then 80% 4 x(1+1) (behind the neck, front rack)
  • back squat 5×5 @ 75%
  • 2 rounds:
    floating clean pull with hold at top in full extension x 4
    GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5,  light to moderate 
  • sumo squat  3×8 moderate 
  • 3 rounds: 
    banded pulls x 10-12
    DB bench press x 10-12 
    front leaning ring hold x 20- 30 sec

Day 5
movement prep: time under tensions air squats x 10, snatch drop with bar x 5 

  • snatch doubles x 5 @ 78%
  • clean+ power jerk+ jerk 5 x (1+1+1) @ 78%
  • front squat with 3 second pause at the bottom 4×4 @ 70%
  • 3 rounds:
    single leg good mornings x8 superman hold x 20-30 sec

    ball slams x 20/side

July 9- July 15

This will be the final week of our high volume pullunderfast cycle! There will be the option of going for a heavy single on the major lifts on day 5- only do this if you are truly feeling well and up for it, not just to get out of the higher volume of the other option! We will then transition into a strength cycle, the first week of which will be relatively light so we can all get used to the new movements. Push through this week and don’t forget that every rep is an opportunity to practice the correct movement and get better!

Day 1
▪hang (top of knee caps) snatch 76-80% x 3 x 4
▪power clean+clean 76-80% x (2+1) x 4
▪EMOM:
min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 67-77% (of snatch) x (1+2)
min 4-6: front squat 65-72% x 4
min 7-9: back squat 65-72% x 4
▪segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 85% x 3 x 3
▪3-5 times with minimal rest:
-pendlay row x 8, heavier than last week
– double kb deadlift x 8, heavier than last week
-toes to bar x 8-15
-100m sprint

Day 2
▪ power snatch+snatch push press 75% x (1+2) x 3
▪clean from blocks 75% x 1 x 5 (mid thigh)
▪clean deadlift, triples starting at 90% of clean and add 5-10% EMOM up to a heavy set with perfect positions
▪3-5 times with minimal rest:
-single leg box jumps (feel it out, no busted shins allowed) x 10-12/leg
-Russian KB swings x 10, heavy
-Snatch grip OH hold :30- :40 moderate

Day 3
▪snatch high pull + snatch with 5 sec pause in catch 82% x (1+1) x 5
▪hang clean (tops of knee caps) 82% x 3 x 4
▪push press+jerk with 5 sec pause in catch of jerk (3+1) x 4, start moderate and build as able, aim for heavier than last non-deload week
▪1+ 1/4 back squat 65% x 4 x 4
▪3 rounds, 1 minute at each:
-overhead tricep extensions
-single arm DB high pulls
-side plank (30 sec/side)

Day 4
▪snatch from blocks (mid thigh) 78% x 3 x 4
▪no foot clean 78% x 2 x 4
▪clean high pull+ hang clean high pull+high hang clean high pull 78% x (1+1+1) x 4
▪weighted plank 3 x 1:00
▪1500 m row, at 500, 1000 and 1500 m complete:
-single arm farmer’s carry 4 x length downstairs (switch arms half way)

Day 5
▪snatch, all EMOM OR heavy single
76% x 1 x 4
80% x 1 x 4
84% x 1 x 4
▪clean+jerk, every 90 sec OR heavy single
76% x (1+1) x 3
80% x (1+1) x 2
84% x (1+1) x 2
▪front squat 3-3-3 heavy as possible (with good mechanics, of course)
▪ 3-5 times with minimal rest:
-GHD sit up x 15, weighted if possible
-DB push press x 12, heavy as possible
-lateral box jump x 20/side

 

 

July 2- July 8

This week will be a nice reprieve- a slight back off in both intensity and volume so we can come back to a final week to finish off this cycle next week! Then we’ll get ready to tackle some new stuff in a more strength oriented cycle.

Day 1

  • hang (top of knee caps) snatch 65-75% x 3 x 3,
  • power clean+clean 65-75% x (2+1)
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 75% x 3 x 3
  • 3-5 times with minimal rest:
    • pendlay row x 8, moderate
    • double kb deadlift x 8, moderate
    • toes to bar x 8-15

Day 2

  •  power snatch+snatch push press 70% x (1+1) x 3
  • clean from blocks 70% x 1 x 5 (mid thigh)
  • clean deadlift, triples EMOM for 10 minutes starting 80%, build according to feel
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 73% x (2+1) x 3
  • push press+jerk with 5 sec pause in catch of jerk (3+1) x 3, start moderate and build as able
  • 1+ 1/4 back squat 50% x 4 x 3
  • 3 rounds, 1 minute at each:
    • alternating bicep curls
    • unweighted back extensions with pause at top
    • side plank (30 sec/side)

Day 4

  • snatch from blocks (mid thigh) 70% x 3 x 3
  • no foot clean 75% x 2 x 4
  • weighted plank 3 x 1:00 
  • 1000 m row, at 250, 500 and 750 m complete:
    • single arm front rack carry 2 x 50 m/side

Day 5

  • snatch, all EMOM:
    • 75% x 1 x 10
  • clean+jerk, EMOM
    • 75% x (1+1) x 6
  • front squat up to 85% for singles
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

June 25- July 1

 

Everyone appears to be cruising through the high volume in good health 🙂 Now we get to decrease the volume just a tad. Don’t forget to take advantage of these hang positions- with less time to get the bar moving we need to be FAST to pull under! Next week we’ll back off a bit more.

Day 1

  • hang (top of knee caps) snatch 69-76% x 3 x 4, every 2:00
  • power clean+clean 69-77% x (2+1) x 4, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 65-75% (of snatch) x (1+2) (of snatch)
    • min 4-6: front squat 60-70% x 4
    • min 7-10: back squat 60-70% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 80% x 3 x 3
  • 3-5 times with minimal rest:
    • pendlay row x 8, heavier than last week
    • double kb deadlift x 8, heavier than last week
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 74% x (1+2) x 3
  • clean from blocks 75% x 1 x 5 (mid thigh)
  • clean deadlift, triples starting at 88% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 77% x (2+1) x 4
  • hang clean (tops of knee caps) 77% x 3 x 4
  • push press+jerk with 5 sec pause in catch of jerk (3+1) x 4, start moderate and build as able, aim for heavier than last week
  • 1+ 1/4 back squat 60% x 4 x 4
  • 3 rounds, 1 minute at each:
    • overhead tricep extensions
    • unweighted back extensions with pause at top
    • side plank (30 sec/side)

Day 4

  • snatch from blocks (mid thigh) 76% x 3 x 4
  • no foot clean 78% x 2 x 4
  • clean high pull+ hang clean high pull+high hang clean high pull 76% x (1+1+1) x 4
  • reverse plank :30 x 4
  • 1000 m row, at 250, 500 and 750 m complete:
    • single arm bottoms up KB carry 2 x length downstairs (switch arms half way)

Day 5

  • snatch, all EMOM:
    • 75% x 1 x 4
    • 78% x 1 x 4
    • 82% x 1 x 4
  • clean+jerk, every 90 sec
    • 75% x (1+1) x 3
    • 78% x (1+1) x 2
    • 82% x (1+1) x 2
  • front squat 5-5-5 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

1.2 June 18- June 24

It’s been great to see some new and returning faces, even if only temporary. It looks like everyone has been enjoying the higher volume after those weeks of high intensity- keep up the focus on technique. Every rep is practice for those heavier weights!

 

Day 1

  • hang (top of knee caps) snatch 67-74% x 3 x 5, every 2:00
  • power clean+clean 67-75% x (2+1) x 5, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 62-72% (of snatch) x (1+3) (of snatch)
    • min 4-6: front squat 57-67% x 4
    • min 7-10: back squat 57-67% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 77% x 3 x 5
  • 3-5 times with minimal rest:
    • pendlay row x 8, heavier than last week
    • double kb deadlift x 8, heavier than last week
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 72% x (1+2) x 4
  • clean from blocks 73% x 1 x 6 (mid thigh)
  • clean deadlift, triples starting at 85% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 75% x (2+1) x 5
  • hang clean (tops of knee caps) 75% x 3 x 5
  • push press+jerk with 5 sec pause in catch of jerk (4+1) x 5, start moderate and build as able, aim for heavier than last week
  • 1+ 1/4 back squat 55% x 4 x 5
  • 3-5 times with minimal rest:
    • unweighted back extensions x 15-20
    • russian twists with medicine ball 20/side
    • 50m sled sprint, heavy as possible while still sprinting

Day 4

  • snatch from blocks (mid thigh) 74% x 3 x 5
  • no foot clean 75% x 2 x 5
  • clean high pull+ hang clean high pull+high hang clean high pull 74% x (1+1+1) x 5
  • reverse plank :30 x 4
  • EMOM 10 minutes
    • min 1: 150m row, snatch grip hang remaining time
    • minute 2: rest

Day 5

  • snatch, all EMOM:
    • 73% x 1 x 5
    • 76% x 1 x 5
    • 79% x 1 x 5
  • clean+jerk, every 90 sec
    • 73% x (1+1) x 3
    • 76% x (1+1) 3
    • 79% x (1+1) 3
  • front squat 8-8-8 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

New Cycle! 1.1, June 11-17

From Cal: I’m officially turning over Cville Strength programming to Maddie. We’ve worked on this mesocycle together and I’m excited to see her keep everyone securely on the PR train and welcome some new people aboard.

I’ll be mostly gone for the next few weeks and then back in Charlottesville for most of July before I move for good. It’s been a pleasure and an honor to coach everyone for the past years, and I’ll really miss it.

From Maddie: Hey, everyone! I hope everyone finished this last program strong and had successful experiences going for maxes. Congratulations to everyone who competed and everyone who hit PRs! We wont be going for heavy singles for a while now. This conditioning cycle, leading into a similarly focused strength cycle, well be focusing a lot on our turnovers and receiving positions (and laying the super-important foundational work for hitting PRs down the road). Lets keep the turnovers speedy, tight, and active! Dont be intimidated by all the writing below—if followed with limited rest as prescribed, none of these workouts should take too long. Some of the exercises have prescribed ranges instead of hard numbers for reps and percentages, which leaves room for you to adjust the program so that form remains pretty crisp, even as we might get pretty fatigued at first adjusting to higher volume. Find what challenges you!

As always, if you are doing 3 days a week, do day 1-3-5.

Pictures and videos from our meet are at https://www.instagram.com/cvillestrength/

Day 1

  • hang (top of knee caps) snatch 65-72% x 3 x 5, every 2:00
  • power clean+clean 65-73% x (2+1) x 5, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 60-70% (of snatch) x (1+3) (of snatch)
    • min 4-6: front squat 55-65% x 4
    • min 7-10: back squat 55-65% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 75% x 3 x 5
  • 3-5 times with minimal rest:
    • pendlay row x 8, moderate
    • double kb deadlift x 8, heavy
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 70% x (1+2) x 4
  • clean from blocks 72% x 1 x 6 (mid thigh)
  • clean deadlift, triples starting at 80% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavy
    • Snatch grip OH hold :30 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 73% x (2+1) x 5
  • hang clean (tops of knee caps) 73% x 3 x 5
  • push press+jerk with 5 sec pause in catch of jerk (4+1) x 5, start moderate and build as able
  • 1+ 1/4 back squat 50% x 4 x 5
  • 3-5 times with minimal rest:
    • unweighted back extensions x 15-20
    • russian twists with medicine ball 20/side
    • 50m sled sprint, heavy as possible while still sprinting

Day 4

  • snatch from blocks (mid thigh) 72% x 3 x 5
  • no foot clean 72% x 2 x 5
  • clean high pull+ hang clean high pull+high hang clean high pull 72% x (1+1+1) x 5
  • reverse plank :30 x 4
  • EMOM 10 minutes
    • min 1: 100m row, snatch grip hang remaining time
    • minute 2: rest

Day 5

  • snatch, all EMOM:
    • 70% x 1 x 5
    • 73% x 1 x 5
    • 76% x 1 x 5
  • clean+jerk, every 90 sec
    • 70% x (1+1) x 3
    • 73% x (1+1) 3
    • 76% x (1+1) 3
  • front squat 10-10-10 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side