Day 1

Side planks on elbow w/ 12 leg lifts – 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10seconds b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd – 50m sandbag drag backward – hard and heavy
even – 20 wall ball 20#/10ft
+
Jog 11min cool down

Sample Programming: Phase 2, Week 1

Day 1

Side planks on elbow w/ 12 leg lifts – 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10seconds b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd – 50m sandbag drag backward – hard and heavy
even – 20 wall ball 20#/10ft
+
Jog 11min cool down

notes:
– Shoulder blades back and down on farmer’s carry
– Stay true to tempo
– Straight arm lat pull down, done from standing position with arms straight out in front, press downs to thighs, FEEL your lats

Day 2

AM:
60 minutes easy ruck walk on gravel road 40#

PM:
Swim 100m in pool @ 90% effort
Rest 90sec
x 5
+
Swim 200m in pool @ 90% effort
Rest 3min
x 3
+
AMSAP tread water w/ 20# Brick; 1 attempt

notes:

– Dig deep when treading water with brick, go as long as possible
– Ruck walk: leave your ego at the door, keep it at an easy pace; it will pick up over time; don’t burn yourself out now

Day 3

AM:
Clam shells 3 sets of 10 each side
+
A: Build to a tough complex of 6 heavy back squats + 1 push press from the back; rest as needed
B: Seated behind the neck press @ 30X1 x 8-10; rest 2:30 x 3
C: Good mornings @ 31X1 x 10-12; rest 2min x 3
D1: Trap-3 Raise @ 3011 x 10-12; rest 45sec b/t arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 3; rest 45sec x 3

PM:
EMOM 10min
odd – 10 BB front rack walking lunges @ 135#
even – 15 wall ball 20#/10ft
+
Rest 10min
+
EMOM 10min
odd – row 12cals
even – 5 wall walks

notes:
– Tabata sit ups, feet hooked, get as tall as possible at top of every rep
– Seated behind-the-neck press
– Trap-3 raise

Day 4

2min AMRAP @ 80-90% effort
Row 250m
5 Burpees
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
4 Strict pull ups
Run 10m, 20m, 30m, 40m, 50m (there and back)
Rest 3min
x 2
+
4min AMRAP @ 80-90% effort
5 Burpee pull ups
10 Box jump step-downs 24″

notes:
– General, dynamic, and specific warm up – touch on all the modalities when doing the specific warm up

Day 5

AM:
30min easy swim

PM:
Warm up: 3 sets of 10 scapular push ups
+
A1: Standing press @ 31X1 x 6-8; rest 20sec x 3
A2: 45sec FLR on rings; rest 2min x 3
B1: 12 ring rows w/ 20# Vest; rest 20sec
B2: row 500m hard; rest 2min x 3
C: deadbug level 4 x 3411 x 8-10/side; rest 90sec x 3
+
20 Burpees AFAP
Row 300m HARD
Rest 8min
x 2

notes:
– keep the swim as easy as possible, especially if you’re a
bad swimmer, focus on technique
– FLR on rings
– Deadbug level 4

Click Here to Download the 12-week Phase 2 PDF

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