Wednesday 1.19.22 Lower
A. Broad jump: 4x5
B. Power snatch from hang: 5x4 @ 120 lb
C. Snatch deadlift: 5x5 @ 265 lb
D1. Zercher squat: 4x8 @ 200 lb
D2. Box jump: 4xAMRAP 0:30
Met con circuit: 4 rounds of 30:30 AMRAP intervals
E1. Power snatch from hang: 75lb
E2. Bodyweight squat
E3. KB swing: 50 lb
F. 4 rounds of 60:60 sled push @ +80 lb
Friday 1.21.22 Strength-skill circuit
6 rounds of:
A1. Front squat: 3x235 lb
A2. Dip: 5x +75 lb
A3. Snatch high pull from floor: 3x195 lb
A4. Chinup: 5x +40 lb
Saturday 1.22.22 weigh-in:
194.0 lb, +2.2lb from 2 weeks ago. I haven’t bumped calories. This is pretty typical with a new program, especially a high intensity one like this. My weight jumps from stress and reverts after a few weeks as I adapt. It’s also why I don’t do HIIT on a cut. It always makes my weight jump a couple lb versus LISS regardless of calories.
Sunday 1.23.22 Upper
A. Med ball push press throw: 3x8 @ 20 lb
B. Snatch high pull from hang: 6x3 @ 215 lb
C. Overhead press: 6x3 @ 160 lb
D1. Neutral-grip pullup: 5x8 @ +30 lb
D2. Straight-arm band pulldown: 5xAMRAP 0:30
Met con circuit: 3 rounds of 30:30 AMRAP intervals
E1. Alternating DB shoulder press: 20 lb
E2. Muscle snatch from hang: 55 lb
E3. Blast strap rear delt fly
E4. Med ball slam: 20 lb
F. 2x750m on rowing erg
Monday 1.24.22 Lower
A. Box jump: 3x8
B. Power clean from hang: 6x3 @ 165 lb
C. Front squat: 6x3 @ 260 lb
D1. Hip-banded RDL: 5x8 @ 250 lb
D2. GHR: 5xAMRAP 0:30
Met con circuit: 4 rounds of 30:30 AMRAP intervals
E1. Bulgarian split squat left leg
E2. Bulgarian split squat right leg
E3. Power clean from hang: 95 lb
F. 4 rounds of 60:45 sled push @ +70 lb
Tuesday 1.25.22 Upper
A. Med ball chest pass: 3x8 @ 25 lb
B. Push press: 6x3 @ 175 lb
C. Bench press: 6x3 @ 260 lb
D1. Seal row: 5x8 @ 200 lb
D2. Band pullapart: 5xAMRAP 0:30
Met con circuit: 3 rounds of 30:30 AMRAP intervals
E1. Battle ropes: alternating arms
E2. Pushup
E3. Battle ropes: both arms
E4. Blast strap inverted row
F. 2x750m on rowing erg
Wednesday 1.26.22 Lower
A. Broad jump: 3x8
B. Power snatch from hang: 6x3 @ 130 lb
C. Snatch deadlift: 6x3 @ 280 lb
D1. Zercher squat: 5x8 @ 205 lb
D2. Box jump: 5xAMRAP 0:30
Met con circuit: 4 rounds of 30:30 AMRAP intervals
E1. Power snatch from hang: 75lb
E2. Bodyweight squat
E3. KB swing: 50 lb
F. 4 rounds of 60:45 sled push @ +80 lb
Friday 1.28.22 Strength-skill circuit
6 rounds of:
A1. Front squat: 5x 230 lb
A2. Dip: 8x +60 lb
A3. Snatch high pull from floor: 5x190 lb
A4. Chinup: 8x +20 lb
Finished in about 38 min. I didn’t keep a strict timer and just went by feel so pretty happy with the pace, but Oof, this was brutal. +2.5% from 2 weeks ago and 1 extra round. I felt pretty disoriented and nauseous after.
Sunday 1.30.22 Upper
A. Med ball push press throw: 4x8 @ 20 lb
B. Snatch high pull from hang: 8x2 @ 220 lb
C. Overhead press: 3x6(1) clusters @ 160 lb
D1. Neutral-grip pullup: 3x8 @ +35 lb
D2. Straight-arm band pulldown: 3xAMRAP 0:30
Met con circuit: 4 rounds of 30:30 AMRAP intervals
E1. Alternating DB shoulder press: 20 lb
E2. Muscle snatch from hang: 50 lb
E3. Blast strap rear delt fly
E4. Med ball slam: 20 lb
F. 1500m on rowing erg
Monday 1.31.22 Lower
A. Box jump: 4x8
B. Power clean from hang: 8x2 @ 175 lb
C. Front squat: 3x6(1) clusters @ 265 lb
D1. Hip-banded RDL: 3x8 @ 255 lb
D2. GHR: 3xAMRAP 0:30
Met con circuit: 5 rounds of 30:30 AMRAP intervals
E1. Bulgarian split squat left leg
E2. Bulgarian split squat right leg
E3. Power clean from hang: 95 lb
F. 4 rounds of 60:30 sled push @ +70 lb
For reference the way I’ve been running clusters for consistency’s sake, is setting an EMOM interval clock so that I start every new rep at the top of every 0:20. Between unracking, walk-out, rep, and rerack I think I’m resting like 12 sec between.
Tuesday 2.1.22 Upper
A. Med ball chest pass: 4x8 @ 25 lb
B. Push press: 8x2 @ 185 lb
C. Bench press: 3x6(1) clusters @ 265 lb
D1. Seal row: 3x8 @ 205 lb
D2. Band pullapart: 3xAMRAP 0:30
Met con circuit: 4 rounds of 30:30 AMRAP intervals
E1. Battle ropes: alternating arms
E2. Pushup
E3. Battle ropes: both arms
E4. Blast strap inverted row
F. 1500m on rowing erg
Wednesday 2.2.22 Lower
A. Broad jump: 4x8
B. Power snatch from hang: 8x2 @ 135 lb
C. Snatch deadlift: 3x6(1) clusters @ 290 lb
D1. Zercher squat: 3x8 @ 215 lb
D2. Box jump: 3xAMRAP 0:30
Met con circuit: 5 rounds of 30:30 AMRAP intervals
E1. Power snatch from hang: 75lb
E2. Bodyweight squat
E3. KB swing: 50 lb
F. 4 rounds of 60:30 sled push @ +80 lb
Friday 2.4.22 Strength-skill circuit
5 rounds of:
A1. Front squat: 3x 245 lb
A2. Dip: 5x +85 lb
A3. Snatch high pull from floor: 3x200 lb
A4. Chinup: 5x +50 lb
Survived my first wave of this very tough program. Next week will be my version of a deload where I do a bro split to focus on all the stuff I’ve missed on the big compound movements. Minimal barbell work and more cables, DBs, and even machines.
Gonna do the bro-iest of 4 day splits😏
Delts/ Arms
Legs
Chest/ back
Arms
Sunday 2.6.22 Delts/arms
Every last set was to technical faliure.
A. DB shoulder press: 8x60lb, 8x75lb, 9x80lb
B. DB lateral raise: 10x20lb, 10x25lb, 18x30lb
C1. DB hammer curl: 10x35lb, 10x40lb, 15x45lb
C2. EZ bar skullcrusher: 10x70lb, 10x80lb, 17x90lb
D1. 45 deg incline DB curl: 12x20lb, 12x25lb, 14x30lb
D2. Rope pressdown: 12x50lb, 12x60lb, 13x70lb
Bro-tastic day! 
Monday 2.7.22 Legs
A1. Front squat: 3x10 @ 225lb
A2. GHR: 3x10 @ BW+25lb
B1. HS V-squat: 3x15 @ 3pps/3.5pps/4pps
B2. Cable pull-through: 3x15 @ full stack
C1. Leg extension: 3x20
C2. Seated leg curl: 3x20
Pretty thrilled with 3x10 2-plate front squats today. My previous 12RM was 225 and that was with absolute ugly grinder of a 12th rep. I only struggled a bit on the 30th rep, so work capacity training paying off!
Wednesday 2.9.22 Chest/back
A. Low incline DB press: 8x80lb, 8x90lb, 15x100lb (to failure, PR fuck yea!)
B. Pullups: 3xAMRAP 17/9/8 (bodyweight only, 2 min rest)
C1. HS incline press w/ 3 sec negative: 3x10x2pps
C2. V-grip seated cable row with 3 sec squeeze: 3x10x120lb
D1. Machine pec fly: 2x12 then 15x100lb (failure)
D2. Straight-arm rope pulldown: 2x12x50lb, then 18x65lb (failure)
Forgot what a pump looked like! This week has been fun.
Here’s the programming for the next wave. Sticking with same weekly split with some tweaks:
The 4 main workouts will use the following structure and progression:
| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||
|---|---|---|---|---|---|
| A1 | Speed-Strength | 3x8 | 4x6 | 5x5 | 6x4 |
| A2 | Strength-Speed | 3x5 75% | 4x4 80% | 5x3 85% | 6x2 90% |
| B | Strength | 4x6 80% | 5x5 82.5% | 6x3 87.5% | 3x6(1) 90% |
| C1 | Hypertrophy Countdown | ~65% | ~65% | ~65% | 3x10 70% |
| C2 | As fast as possible | ||||
| D | Met-Con Complex | 3x0:30/0:30 | 4x0:30/0:30 | 2x0:45/0:30 | 3x0:45/0:30 |
Exercises I’ll use for second wave:
| Upper 1 | Lower 1 | Upper 2 | Lower 2 | ||
|---|---|---|---|---|---|
| A1 | Speed-Strength | Med ball push press throw | Box jump | Med ball chest pass | Broad jump |
| A2 | Strength-Speed | Snatch high pull from hang | Jump squat | Plyo pushup | Power snatch from hang |
| B | Strength | Overhead press | Front squat | Bench press | Snatch deadlfit |
| C1 | Hypertrophy I | BTN SG press | RDL | Close-grip bench press | Zercher squat |
| C2 | Hypertrophy II | Muscle snatch from hang | Power clean from hang | Neutral-grip pullup | Box jump |
| D | 1 | Battle ropes: Alternating wave | Bulgarian split squat (L) | Hammer strike | KB swing |
| 2 | Double wave | Bulgarian split squat (R) | Dip | BW squat | |
| 3 | In and out wave | Wall sit | Blast strap inverted row | Hip raise on bench | |
| 4 | Side to side wave | Backwards sled drag | Plate raise overhead | Sled push |
| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||
|---|---|---|---|---|---|
| A1 | Front squat | 5x5 75% | 6x3 80% | 6x5 77.5% | 5x3 82.5% |
| A2 | Push press | 5x5 75% | 6x3 80% | 6x5 77.5% | 5x3 82.5% |
| A3 | Power clean from floor | 5x5 75% | 6x3 80% | 6x5 77.5% | 5x3 82.5% |
| A4 | Weighted chinup | 5x5 75% | 6x3 80% | 6x5 77.5% | 5x3 82.5% |
Friday 2.11.22 Bis/tris
A. EZ bar curl: 8x80lb, 8x90lb, 12x100lb (to failure)
B. Bodyweight dips: 10 reps 3030 tempo,
15 reps 3 sec negative,
20 reps regular (2 min rest)
last set to failure on the following:
C1. Rope hammer curl: 10x42.5lb, 10x50lb, 22x57.5lb (damn! Underestimated this one)
C2. Lying DB tri extension: 10x30lb, 10x35lb, 16x40lb
D1. Machine preacher curl: 12x95lb, 12x105lb, 18x115lb
D2. V bar pressdown: 12x65lb, 12x72.5lb, 21x80lb
This week was fun, but I was already bored by today and suddenly remembered why I don’t do bodybuilding style training regularly.
Do you notice that if you hit a real AMRAP set of pull-ups, you are just dead for the next sets? If I do a max set of bench with 225, I can probably hit within 3 reps of that trying to do it again a few minutes later, but if I do a true set to failure on pull-ups, my next set is lucky to be half those reps. Not sure if that’s normal of not, but seems to be very true for me