We explore lean methodologies that refine workflow precision.
✻Day 1✻
Specific warmup
Ankle, hamstrings
- -
Strength
Weightlifting
High hang Squat snatch + low hang squat snatch
3 sets
1+1 @ 32.5-35-37.5
- -
Snatch balance + overhead squat
3 sets
1+1 @ 42.5
- -
Strength
Snatch pulls
3 sets
1 @ 50
- -
Back Squat
4 sets
4-3-3-2 @ 55-65-60-70
- -
Conditioning
Gymnastics
C2B + row
5 sets
1 minute max reps - something you can maintain more or less for 5 rounds.
Row at recovery pace; 1/3 to 1/2 of your 2k row time in watts
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✻Day 2✻
Specific warmup
Ankle, hamstrings // shoulder, knee
- -
Strength
Weightlifting
Power C&J TnG
4 sets E2:30M
3-3-2-2 @ 45-47.5-50-52.5
Shoulder press during the C&J warmup
2*4 @ 25-30
- -
Conditioning
6 alternating intervals w/ 2 minutes rest
Ai)
6 C&J @ 42.5
10 lateral burpees over the barbell
30 DUs
2 min rest
Aii)
12 Thrusters @ 30
10 lateral burpees over the barbell
30 DUs
2 min rest
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✻Day 3✻
Specific warmup
Hanging, internal & external rotation
- -
Strength
Strength
Bench
3 sets
6-4-3@ 45-47.5-50 // 95-100-105
Bodybuilding
DB bench
2 sets
8 up to 10 @ 20
Seated row cable machine + push ups
3 sets
6-8@ 45 / 10@67-70-73 preloaded
15 - up to as many sets as needed // 4*20 unbroken
Chest flys + reverse flys machine
2 sets then 2 sets
8-10 @45 / 10@107-113 then 8-10 @ 39 /10@86-93
Core
Cable bicep + tricep
2 sets
10
10
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✻Day 4✻
Specific warmup
Ankle, hamstrings // shoulder, knee
Strength
Weightlifting
Hang power Clean + STOH
6 sets E2:30M for 15M
3 * 1+1 @ 45-47.5-50 // 87.5-92.5-97.5 E2M
3 * 3+3 @ 42.5 // 4+4@75 E2M
Strength
Front Squat
3 sets
3-3-2 @ 50-55-60 "fast" reps // 110-115-120 (felt hard — legs still sore from back squats)
BSS + Hip to bar
3 sets
5 ES @ 1*12kg + 3 singles, take your time
Side laying hip abduction + BMU 3 position from box
2 sets
12 ES + 1.2.3
4*90s ski
EMOM for 10 min - 5 rounds
7 thrusters @30
30 DUs
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✻Day 5✻
Specific warmup
- -
Strength
- -
Conditioning
- -
Accessory
- -
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