LS-W6D5

Start with weights by your side with straight arms and jump.
Pull yourself down under bells and land in a split position with bells aggressively locked out overhead.
Make Buddy happy during your doubles! Remember...WWBD? (What would Buddy do?)

Last day of this cycle

5 Rounds for time

1A.) 2 Arm DB Split Snatch 6 Right/6 Left alternate every rep

(Right means split right leg forward, left means split left leg forward, you basically jump with weights by your side, and land in a deep lunge position with weights fully extended and locked out overhead, with elevated scapulae, aggressive shoulders, locked elbows, and firmly planted feet slightly toed in. your foot stomp and DB lock out should be synchronized. A good weight to work with would be a weight that equals half your body weight. i.e. a 200 lb person would use two 50 lb DB's, but do not limit yourself there, push it, like Salt and Pepa.)

1B.) 12 Explosive Push Ups

(I clap behind my back, but you can just do the best you can to just push up as aggressively as possible every rep with or without a clap, in front or behind.)

1C.) 50 Double Unders

(If your DU technique is whack, I would perform lateral hops quickly and athletically over a small object like a 2x4 or an empty barbell, use your imagination. But you are trying to accomplish quick feet. Hold small 2-5 pound weights in your hands during this exercise with fully extended arms and palms facing forward to mimic the jump rope position.)

LS-W6D4

1.) Thick Bar Push Press 6x4

2A.) Muscle Ups 4 x submax

2B.) 2 KB Clean and Jerk 4 x 8-10

3A.) Ring Dips 3 x 8-12

3B.) Chin Ups 3 x 8-12

4A.) Tire drag 5 x 100'

4B.) Sledge Hammer 5 x 10/10 Right/Left

LS-W6D3

1.) Power Clean 5x2

2.) Trap Bar Deadlift 6x4

3.) Stiff Leg Deadlift 3x8

4A.) Bulgarian Split Squats 3x8-10 each leg

4B.) Back Extensions 3x12-15

5.) Sprint 10x50-75 meters

LS-W6D2

Always on a mission for strength and knowledge



1.) Bench Press 6x4 with chains

Keep rest periods as short as possible while still recovering for next set

2A.) Rope Climb 3x1 (15')

2B.) Weighted Dips 3x8-12

3A.) Pull Up Variation 3 x submax

3B.) Push Up Variation 3 x submax

4.) Hanging leg raise 3 x 15

5.) Row 10-15x100 meters 30 seconds rest

try to keep every set sub 20 seconds, if no rower, sub swings or sprints

LS-W6D1

Last week of this cycle. We build strength by lifting heavy, we get lean by being disciplined with our nutrition. Its pretty simple, but never easy. We continue for one more week before moving onto next cycle. I'm interested what most of your goals are? What are you trying to achieve? To you have a specific goal, or is it undefined? General goals like "to get stronger", or "to get in shape" never work. Be specific. For example: I will squat 365 lbs for 20 reps by August 2nd. This is a more specific goal, so we know how to prepare. It could be as simple as adding ten pounds a session til you get your goal. It doesn't always work out so easily, but it gives you a plan to work with.

July 26, 355x20

July 19, 345x20

July 12, 335x20

July 5, 325x20

June 28, 315x20

June 21, 305x20...

...

...

May 10, 245x20

There are obviously other variables and always obstacles that need to be considered and adjusted for, but having a general plan with specific goals is the best way to go.

Todays workout:

1.) DB Snatch 5x3-5

2.) Squat 6x4

3.) 2 arm DB squat clean + thruster 3x6

4.) Ab Roll Outs 3x10-15

5A.) Overhead plate walking lunges 3x100'

5B.) GHR 3x10

6.) Sprint 5x100 meters

LS-W5D4

1.) Thick Bar Push Press 5x5

2A.) Muscle Ups 3x6

2B.) 2 KB Clean and Jerk 3x12

3A.) Weighted Dips 3 x 8-12

3B.) DB Bent Over Rows 3 x 8-12

4A.) Prowler 5 x 100'

4B.) Burpees 5 x 15

LS-W5D3

When you train like a Dinosaur, there's always room for pizza

1.) DB Box Clean 20 x 12 inch box

Hold DB's at arms length by your sides, jump and land on box in power position (quarter squat) with DB's cleaned up to your rack position (outside shoulders). Your feet should land on the box simultaneously with catching the weights in your rack.

2.) Trap Bar Deadlift 5x5

3.) Stiff Leg Deadlift 3x8

4A.) Reverse Lunges 3x8-10 each leg

4B.) Reverse Hypers 3x12-15

5.) Sprint 10x50-75 meters

LS-W5D2

1.) Bench Press 5x5 with chains

Keep rest periods as short as possible while still recovering for next set

2A.) Weighted Dips 3x8-12

2B.) Rope Climb 3x1 (15')

3A.) Push Up Variation 3 x submax

3B.) Pull Up Variation 3 x submax

4.) Sprint 5-10x100 meters 60-90 seconds rest

LS-W4D3

Option 1
Option 2The choice is yours. Don't be a wanker.

1.) Box Jumps x20 submax height

2.) Clean & Jerk 6x2

3.) Trap Bar Deadlift 6x2

4A.) Reverse Lunges 3x8-10 each leg

4B.) Reverse Hypers 3x12-15

5.) Sprint 10x50-75 meters

LS-W4D2

know when to say when, buddy
1.) Bench Press 10x2

Keep rest periods short, 45-60 seconds

2.) 1 Arm Snatch 4-6x4-6, choose your weapon

4 rounds straight thru

3A.)KB Swing x 30 seconds

15 seconds rest

3B.) Burpees x 30 seconds

15 seconds rest

3C.) Prowler x 30 seconds

15 seconds rest

Typically I would program the snatches first, being a power movement, and the strength movement second (bench press). But in this cycle I am prioritizing strength so i am doing the bench first, but you can feel free to change the order depending on your goals and priorities.

LS-W4D1

Lift and eat. Period. One of my favorite breakfasts is a bunch of eggs, salsa, and sweet potato, cooked in a little evoo.

1.) Squat 10x2

Rest 60 seconds between sets. Go up a little weight from last weeks 3's.

2A.) Ring Dips 4 x SubMax, rest 30-45 seconds

2B.) Row 4 x 250 m, rest 60-90 seconds

3A.) Pull Ups 5 x SubMax, rest 30-45 seconds

3B.) Sprint 5 x 100 m, rest 60-90 seconds

LS-W3D5

Saturday is COMPLEX DAY!!!

Barbell

Muscle Snatch x 5

Overhead Squat x 5

Push Press Behind Neck x 5

Good Morning x 5

Squat x 5

Bent Over Row x 5

Stiff Leg Dead Lift x 5

5 sets increasing weight as you go. 2-3 minute rest between sets. How heavy can you go without putting bar down. I want numbers, people. What can you fools do?

LS-W3D4

After fasting yesterday, I think I lost my mind when deciding what to have for dinner tonight.
In retrospect, this decision was so much more awesome than I anticipated it to be.
I decided to not take pictures of dessert because that would have just been gluttonous.

1.) Thick Bar Push Press 8 x 3

2A.) Body weight Bench Press 3 x Max (No Rest)

2B.) Pull Ups 3 x Max (Rest 3-4 minutes)

3A.) DB Hang Cleans 3 x 8

3B.) Ring Dips 3 x max

4A.) Prowler 5 x 100'

4B.) KB Swing 5 x 15

If these workouts don't look much like fat loss sessions, then maybe you aren't pushing the pace fast enough. Also, building muscle is the best way to combat fat as far as I'm concerned.

LS-W3D3

1.) Power Snatch + Overhead Squat + Hang Snatch 6x1

2.) Trap Bar Deadlift 5x3

3.) Stiff Legged Deadlift 3x10

4A.) Box Jumps 5x5 submax height

4B.) Handstand Press on paralettes or DB's 5x5

5A.) Sprint 5x75

5B.) Ball Slams 5x15

LS-W2D5

Dumbbell Bear Complex

Begin every set at the start of every minute. Your goal is to complete 5 reps of each movement then proceed to next movement. The quicker you finish each set, the more rest you have. Do 20 minutes, which would be 20 sets.

Hang Power Clean

Front Squat

Push Press

Complete 3 reps each if you're a beginner, then progress to 4 and eventually 5. Try using a weight that equals half your body weight. If you weigh 200 lbs, use 2x50lb DB's.

Hit the sleds after the workout

LS-W1D5

Barbell Complex

5 sets, complete 5 reps each exercise before moving to next exercise. Start light, go heavier every set. If one or two movements are very difficult for you, and the weight would be severely limited by said exercise, then practice it exclusively before the complex, and eliminate it from the complex. Do not execute a new skill in a high rep set. Simply practice the exercise with little or no fatigue, then when you acquire proficiency you can include them in your complexes. The first three movements are performed with a snatch (wide) grip, then before the fourth movement adjust quickly to a clean (shoulder width) grip with the weight at the hip.

Muscle snatch

Overhead Squat

Push Press Behind Neck

Bent Over Row

Hang Power Clean

Front Squat

Push Press

Good Morning

Back Squat

Dead Lift

Lean Strength Week 1 Day 1 (LS-W1D1)

Sox said I gotta tighten up, so this is my attempt at putting myself out there for accountability.

Talk about vulnerability. Lookin a little shabby. Its time to get freaky up in here.

We have a definitive goal here: to get lean as hell while maintaining strength. The use of multiple implements is not necessary. I am going for simplicity and effectiveness. I'll be putting away most of my toys for this cycle and staying with the basics. If you don't have a particular item, just make an intelligent substitution or ask questions. There are no frills here, just flat out hard work. Sound familiar? It should.

1.) Squat 5x5 rest 120 seconds between sets, 5 minutes after last set

5 Rounds

2A.) Row 250 meters (or 25 KB swings)

2B.) Push ups x 20

2C.) Run 400 meters (or 25 burpees w/o pushup, or 50 double unders...)

2D.) Pull ups x 15

Have fun, work hard, don't forget your SMR, mobility and flexibility afterwards. Drink at least 1 oz water / lb body weight everyday.