Back Off Week Day 1

Don't forget your mobility!
This will be a deload week, have some fun, take care of business, stretch, roll out, practice mobility and flexibility, etc. but don't put too much weight in your hands.

5 Rounds

Muscle-Ups x3

One Arm Push Up x6/6

Squat Jumps x9

If you spend as much time as possible trying to improve yourself, you will have no time to criticize others. The world is on your side, we're all routing for you.

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-W5D5

KB Long Cycle, clean and jerk 15 reps

200 meter run

5 sets