SAM ZAMMUTO1yvaua342h7b26nah9qowtf1-wpengine.netdna-ssl.com/... · SAM Z TRAINING NOV 9 - DEC 31 WEEK 2 (CONTINUED) FRIDAY SUNDAY THURSDAY: Active Rest; 45 minutes AB or Walk EZ:

ABOUT SAMAREAS OF PRIORITY

Building into Opex Winter Classic the first o f

December -> Mixed Aerobic Sets to work on breathing

and transferability to: task-dependent or time-depen-

dent pieces of work

Building reps at sub max loads in Olympic lifts

to refine 2nd pull

Squat progression to continue strengthening his

bottom position and minimize knee valgus as the load

increases

Upper Strength Training in Gymnastic Settings,

along with Upper Gymnastic progressions into pre-fa-

tigued sets

Cyclical Aerobic work to continue building base

of support for more volume over time and refinement of pacing

SAM ZAMMUTO Moderate-Level Athlete

Sam Zammuto is an 18-

year-old male student and

athlete with aspirations

to qualify for the CrossFit

Regionals. In 2018, his

goal is to make steady

improvements in the Sport

of Fitness moving him

closer to his ultimate goal.

The training plan below

was developed specifically

for Sam by his coach, Sam

Smith, to prep him for the

best possible Open Score.

SAM Z TRAINING NOV 9 - DEC 31

WEEK 1

THURSDAY

WEDNESDAY: OFF / ACTIVE REST

A) 3 sets; warm up based:

10 calorie AB EZ

5/leg High box step up w/ slow lowering

30 second Side Plank Rotations

30 second Single Leg Glute Bridge w/ weight on lap / side

+

B) Pause Back Squat: @ 31X1; 5-5-4-4-3-3, rest 2-3 min b/t sets

*All tough sets, increase weight each set

*Tough but SOLID positions

*Maintain TENSION in the hole

+

C) Squat Snatch. Below the Knee Hang Squat Snatch. OHS: x1.1.1 every 1:30

x 8 sets; 2 @ 155, 160, 165, 170#

+

D) EMOM x 20 minutes @ high effort:

1st min- 30 second AB @ 64-66 RPM

2nd min- 15 Wall Balls @ 30# to 10’

3rd min- 30 second AB @ 64-66 RPM

4th min- 6 Double KB Deadlifts + 4 Double KB Hang Power Cleans + 2

Double KB Shoulder to OH @ 24kg/hand (Swing them b/t your leg on hang

cleans)

A) 2 sets; warm up:

30 second Wall Facing HS Hold

20 second Neutral Grip Chin Hold Over the bar

50’ Bear Crawl w/ lacrosse ball on low back (SLOW)

+

B1) Kipping HSPU to Deficit on Parallettes: @ 40X0; 6 tough reps x 3 sets, rest

1:30 b/t

*Maintain tempo

B2) Neutral Grip Pull Ups: @ 41X1; 6-8 tough reps x 3 sets, rest 1:30 b/t

*Add weight if needed; shoulders down and back at the top!

+

C) 3 sets:

1 min Row @ 2:05/500m

6 UB Ring Muscle Ups + 6 Ring Dips on last Muscle Up

36 DU’s

-rest/walk 2 min b/t sets-

+

D) 3 sets:

1 min AB @ 60 RPM

10 Toes to Bar

10 Chest to Bar

-drop-

2 Rope Climbs to 15’ w/ legs


+

E) 3 sets:

1 min Ski Erg @ 2:20/500m

30’ HS Walk

8 Strict HSPU -no deficit

8 Kipping HSPU -no deficit


FRIDAY


WEEK 1 (CONTINUED)

SATURDAY

A) 5 sets @ 80-85%/Sustained Effort:

1 min AB @ 66-68 RPM

1 min Row @ 1:46/500m

2 min walk

+

B) 10 minutes @ 75%/Warm Up Pace:

10 Calorie AB

8 Box Jump Step Down @ 24”

6 Push Ups

+

5 min rest/prep

+

C) 10 minutes @ 90%/Tough Effort:

10 Calorie AB

8 Alternating DB Power Snatch @ 60# DB

6 Burpees to 6” OH

A) 3 sets; warm up:

200m Row Damper 1

5/leg RDL SLOW

3 month core engaged hold / side (20 seconds) see demo video

5/arm KB Front Squat w/ pause in the bottom (24kg; keep tension in the hole)

+

B) Pause Front Squat: @ 31X1; 4-4-3-3-2-2, rest 2-3 min b/t

*increase each set

*tough but SOLID positions

*Maintain TENSION in the hole

+

C) Squat Clean. Above the Knee Hang Squat Clean. Split Jerk: x1.1.1 every

1:30 x 6 sets; start @ 205#, add 5# per set

*Film last set please

+


1st min- 30 second Row @ 1:46/500m

2nd min- 10 Double KB Front Rack Walking Lunges @ 32kg/hand

3rd min- 30 second Row @ 1:46/500m

4th min- 100’ Med Ball Front Rack Carry @ 100# (needs to be at least 100#)

SUNDAY


WEEK 2

TUESDAY

MONDAY: OFF / ACTIVE REST

A) 3 sets (warm up based):

10 calorie AB EZ

5/leg 30” box Step Up w/ SLOW lowering (sit into that hip)

15 second single arm floor FLR / side

3 Max effort Reverse Med Ball OH Throws @ 20# ball

+

B) Pause Back squat: @ 32X1; 5-5-5, rest 3 min b/t sets

*All tough; quality reps

*maintain tension in the hole

*focus on great knee tracking

+

C) Squat Snatch. Above the Knee Hang Squat Snatch. OHS: x1.1.1 every

1:30 x 8 sets; start @ 150#, add 5# per set


*Focus on EXTENDING on that second rep

*Get tall!

+


1st min- 12 Deadlifts, 9 Hang Power Cleans, 6 S2O @ 155# (UB)

2nd min- 30 second AB @ 70 RPM

3rd min- 10 Barbell Front Rack Walking Lunges @ 155#

4th min- 30 second AB @ 70 RPM


200m Row @ damper 1

10 side plank rotations (SLOW and reach through and get that scap to move)

50’ Reverse Bear Crawl w/ lacrosse ball on low back (SLOW)

20 second Top of Ring DIp Hold (palms forward)

+

B) EMOM x 12 minutes:

4 min- 1 Push Press + 1 Push Jerk + 1 Split Jerk

4 min- 1 Push Jerk + 1 Split Jerk

4 min- 1 Split Jerk

*Start @ 185#, add per set, small build, last few split jerks tough

+

C) EMOM x 10 minutes:

Min 1-5: x1 Strict RMU + 3 Strict Ring Dips

Min 6-10: x1 Kipping HSPU to deficit on parallettes @ 40X0 every 30 seconds

(control that lowering!)

+

D) 3 sets:

2 min AB @ 60 RPM

6-8 UB Bar Muscle Ups

-rest 2 min-


15-20 UB Strict HSPU -tight positions!

-rest 2 min-

+

E) 3 sets:

2 min Row @ 2:10/500m

5 Strict Toes to Bar

5 Strict Knees to Elbows

5 Toes to Bar

-rest 2 min-

2 min AB @ 60 RPM

5 Strict Chest to Bar

5 Strict Pull Ups

5 Chest to Bar

-rest 2 min-

WEDNESDAY


WEEK 2 (CONTINUED)

FRIDAY

SUNDAY

THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you

A) 6 sets @ 80%/Sustainable:

1 min AB @ 63 RPM

1 min Row @ 1:50/500m

-2 min walk-

+

B) 10 minutes @ 80%:

8 Calorie AB @ 60 RPM

8 Walking Lunges

8 Toes to Bar (4/4)

+

5 min walk / prep

+

C) 10 minutes @ 85%:

8 Calorie AB


8 Alternating DB Power Snatch @ 50#

+

D) 6 sets @ 80%/Sustainable:

1 min Row @ 1:50/500m

1 min AB @ 63 RPM

-2 min walk-

A) 10 minutes @ warm up pace:

5 calorie Row @ damper 1

10 Air Squats

10 push ups

5 calorie AB @ 55 RPM

10 Walking Lunges

10 KBS @ 16kg

+

B) 3 sets @ 80-85%/High Sustained Effort:

5 minute AMRAP:

30 DU’s

5 Burpees onto 24” Box

5 Toes to Bar

+

rest/walk 4 min b/t sets

+

5 minutes AMRAP:

5 DB Thrusters @ 35#/hand

5 Chest to Bar Pull Ups

5 Calorie AB

+

rest/walk 4 min

x 2 sets

A) 3 sets (warm up):

200m Ski Erg EZ

20 second Star Plank / side

10 Glute Bridges / leg w/ 2 sec pause at top of each

30 second RIng FLR

+

B) Pause Front Squat: @ 32X1; 5-5-5, rest 3 min b/t

*same idea as back squats

*quality reps, great mechanics

+

C) Squat Clean. Split Jerk: x2.1 every 2 mins x 8 sets, 2 @ 195, 205, 215, 225

*Fast re set b/t cleans

+


1st min- 5 Bar Facing Burpees + 5 OHS @ 115#

2nd min- 30 second Row @ 1:45/500m

3rd min- 30 DU’s + 1 Squat Snatch @ 115# + 5 Bar Facing Burpees

4th min- 30 second Row @ 1:45/500m

SATURDAY


WEEK 3

TUESDAY



100’ Light Sled Push (long strides; warm up)

50’ Bear Crawl (slow)

5/leg DB RDL @ 3 sec lowering; (load the hip)

50’ Burpee Broad Jump

+

B) Pause Back squat: @ 32X1; 5-4-3, rest 3 min b/t sets

*All tough; Increasing per set and heavier than last week

*maintain tension in the hole

+

C) Squat Snatch: x1.1 every 1:15 x 8 sets; start @ 165#, add 5# per set



*Get tall!

+


1st min- 20 second AB @ 70 RPM + 5 Double Hang KB Power Clean to OH

@ 24kg/hand

2nd min- 5 Bar Facing Burpees + 5 Squat Clean Thrusters @ 115# (TnG)

3rd min- 20 second AB @ 70 RPM + 5 Double Russian KBS @ 24kg/hand

(swing b/t legs)

4th min- 5 Bar Facing Burpees + 5 OHS @ 115#


15 Calorie Row @ damper 1

1 Wall Walk + 15 second hold @ top

20 second Active Hang From Pull Up Bar

3 Elevator Ring Push Ups (pause @ top, half way, bottom, half way up, top; 3

sec pause at all positions)

+

B) EMOM x 9 minutes:

3 min- 1 Push Press + 1 Push Jerk

3 min- 1 Push Jerk + 1 Split Jerk

3 min- 1 Split Jerk

*Start @ 205#, add per set, small build, last few split jerks tough

*Focus on heavier loads this week with continued solid mechanics

C) EMOM x 10 minutes:

Min 1-5: x1 Strict RMU every 30 seconds

Min 6-10: x1 Strict HSPU to tough deficit on Parallettes + 1 Legless RC to 15’

+

D) 3 sets:

2 min AB @ 60 RPM

50 DU’s

5 UB RMUs

50 DU’s

5 UB BMUs

-rest/walk 2 min-


30’ HS Walk

8 Strict HSPU

30’ HS Walk

12 Kipping HSPU

-rest/walk 2 min-

+

E) 5 sets:

2 min AB @ 60 RPM

1 Rope Climb to 15’ w/ legs

8 Chest to Bar


8 Toes to Bar

-rest/walk 2 min b/t-

WEDNESDAY


WEEK 3 (CONTINUED)

FRIDAY



30 second Row @ 1:50/500m


30 second AB @ 63 RPM


-2 min walk b/t-

+


10 Calorie Row

5 Burpee Box Jump Overs @ 24”

20 DU’s

+

5 min walk / prep

+

C) 10 minutes @ 85%:

10 Wall Balls @ 30# to 10’

10 KBS @ 32kg

10 Calorie AB

+

D) 6 sets @ 80%/Sustainable:





-2 min walk-


250m Ski Erg EZ

100’ Filly Carry ./ side (1 DB OH + 1 KB in front rack; moderate loads)

5/arm KB Single Arm Thruster @ 24kg (slow lowering each rep)

+

B) Pause Front Squat: @ 32X1; 5-4-3, rest 3 min b/t

*same idea as back squats; increase from last week

*quality reps, great mechanics

+

C) Squat Clean: x1.1 every 1:30 x 8 sets, 4 @ 205, 4 @ 225

*Fast re set b/t cleans

*FIlm last set

+


1st min- 20 second Row @ 1:45/500m + 6 Alternating DB Power Snatch @

60#

2nd min- 5 Bar Facing Burpees + 1 Squat Snatch + 1 OHS @ 135#

3rd min- 20 second Row @ 1:45/500m + 3/leg DB Front Rack walking lunges

@ 60#/hand

4th min- 1 Rope Climb to 15’ w/ legs + 5 Bar Facing Burpees + 5 OHS @ 135#

SATURDAY

SUNDAY

A) 10 minutes @ warm up pace:

250m Row @ damper 1

10 Alternating Step Ups @ 24”

20 second Hollow Body hold

10 Air Squats

+

B) 2 sets @ 80-85%/High Sustained Effort:

5 minute AMRAP:

10 Calorie Row


20 Air Squats

+

rest/walk 4 min b/t

+

5 minute AMRAP:

30 DU’s

6 C2B

30 DU’s

6 Kipping HSPU -no deficit

rest/walk 4 min b/t

+

5 minutes AMRAP:

5 Calorie AB

5 DB Power Clean to OH @ 50#/hand

+

rest/walk 4 min b/t

+

5 minute AMRAP:

50’ Sled Push @ Moderate load

5 Push Up Burpees

50’ Sled Push @ moderate load

1 Legless Rope Climb to 15’

+

rest/walk 4 min b/t


WEEK 4

TUESDAY



15 Calorie AB easy

15 Right leg Russian Step Up @ 20” (control the lowering)

30 second Side Plank / side

15 Left leg Russian Step Up @ 20” (control the lowering)

5 Reverse Med Ball OH Throws @ 20# (extend the hips!!)

+

B) Pause Back squat: @ 32X1; 2-2-2; BUILD to a tough set for the day

*Film heaviest set

*KNEES!!!

+

C) Squat Snatch: x1 every 1:15 x 10 sets; start @ 165#, add 5# per set



*Get tall!

+

D) 5 rounds for time @ Consistent Effort!:

20 Calorie AB

15 Wall Balls @ 30# to 10’ (smart breaks here)

10 Power Cleans @ 135# (singles)

5 Burpee Box Jump Step Down @ 24”

*Track your splits per round; MUST BE THE SAME


15 Calorie Row @ damper 1

1 Wall Walk + 15 second hold @ top

20 second Active Hang From Pull Up Bar

3 Elevator Ring Push Ups (pause @ top, half way, bottom, half way up, top; 3

sec pause at all positions)

+

B) Split Jerk: Build to a max for the day

*2-3 misses allowed

*Take an attempt every 60-90 seconds

*Film heaviest set

*REMEMBER: TIGHTER dip and drive!!

*Do some practice reps @ 95# to dial in positions with legs!

+

C) 10 sets (not for time):

2 Strict RMU

2 Strict HSPU to 10” Deficit

+

D) 3 sets:

2 min AB @ 60 RPM

10 Bar Muscle Ups

-rest/walk 2 min-


20 Kipping HSPU to 2” Deficit

-rest/walk 2 min-

+

E) 2 sets:

2 min AB @ 60 RPM

30 C2B

-rest/walk 2 min-

2 min Row @ 2:10/500m

30 Toes to Bar

-rest/walk 2 min-

WEDNESDAY


WEEK 4 (CONTINUED)

FRIDAY


SUNDAY: Active Rest









-2 min walk b/t-


30 DU’s


300m Row

5 KBS @ 24kg

+

5 min walk / prep

+

C) 3 sets @ 80%/Sustainable:








-2 min walk-

SATURDAY

OPEX Winter Classic

A) Event 1 : 0:00-10:00

10 min to establish a max load in the following complex

1 Squat clean

2 Front squat

3 Split jerk

*must be unbroken

*bar may not rest on the ground

*you may rest with bar in front rack or hang

B) Event 2: 10:00-20:00

6 minute AMRAP

6 Pull-ups

4 CTB pull-ups

2 Bar muscle-ups

rest remainder of time frame

C) Event 3 : 20:00-34:00

8 minute AMRAP

10 Strict press

15 Overhead squat

20 Push press

25 Front squat

30 Push jerk

35 Back squat

(Rx load is 115/75lbs throughout all movements)

rest remainder of time frame

D) Event 4: Starts at 34:00

12 minute AMRAP

50 Alternating DB power snatch (50/35lbs)

40 Burpee box jump (24/20”)

30 Row calories


WEEK 5

TUESDAY

FRIDAY SATURDAY SUNDAY



A) Warm Up:

10 minute AB @ EZ pace (top of each minute: 15 seconds hard, build pace

each minute)

+

3 min rest

+

2 min @ 90%

2 min walk

1 min @ 92%

4 min walk /rest

B) Assault Bike: 10 minutes for max calories

+

Cooldown: 15-20 min cool down in the sun

OPEX in-house 3-day Testing

Day 1

A) Squat Snatch: Establish a 1RM - Film & submit

top attempts

B) ‘Push/Pull’: For time

21 CTB pull-ups

9 Thrusters (100/65lbs)

15 CTB pull-ups


9 CTB pull-ups



Day 2

A) Back Squat: Establish a 1RM - Film & submit top

attempts

B) Back Squat: @30X0; One set AMRAP using

85% of best lift from part A - Film & submit this

attempt

C) Muscle Up: One set to perform max unbroken

ring muscle-ups - Film & submit this attempt

D) Strict Handstand Push-up:

5 minute AMRAP Strict handstand push-ups

(You are permitted a 36x24 box allowance - All

repetitions start & end from the top, lock-out

position)

E) ‘10-4’: For time

50-40-30-20-10

Double unders

10-10-10-10-10

Burpees


Day 3

A) ‘Open 12.3’:

18 minute AMRAP

15 Step down box jumps (24/20”)

12 Push press (115/75lbs)

9 Toes to bar

A) 10 minute warm up:

10 calorie Row

50’ Bear Crawl

3 Dead hang to Inverted Hang on rings (slow lowering)

50’ Walking Lunge

3 Ring Push Ups

+

B) For Time:

30 Ring Muscle Ups

*2 scores:

1) AMRAP UB up front

2) Total time

WEDNESDAY


WEEK 6

TUESDAY

FRIDAY SATURDAY SUNDAY




10 calorie AB EZ

5/leg High Box Step Down @ 30” (Control it; sit into hip)

5/leg Back Extension w/ 2 sec pause at top

20 second Star Plank / Side

+

B) Squat Snatch: 1.1.1 - build to a tough set for the day

*5-10 sec re set b/t lifts

+

C) Front Squat: @ 30X0; 6-6-6 -all tough sets, rest 3 min b/t each

*KNEES!!!

+

D) Double KB Front Rack Russian Step Up: @ 1010; 10 reps/leg x 3 sets, rest

1 min b/t legs

20” box / high knee DRIVE!!

+

E) Assault Bike Sprints: 10 seconds ALL OUT every 2 min x 10 sets

*Slow pedal remaining time

+

F) 10 minutes @ 50%/EZ:

2:30 AB

2:30 Row

+

G) For Time @ 90%:


50 Wall Balls @ 20# to 10’ (aim for UB)

Local Team Competition Day 1 Local Team Competition Day 2 Local Team Competition Day 3

A) 3 sets @ 80%/Consistent Effort:

12 Deadlift @ 135#

9 Hang Power Clean

6 Shoulder to Overhead

30 DU’s

2 min Row @ 2:10/500m

-rest/walk 2 min-

+

B) 3 sets:

1 min AB @ 55 RPM

10 Kipping HSPU to 4” Deficit

8 Ring Muscle Ups

1 min AB @ 55 RPM

-2 min walk/rest-

+

C) 3 sets @ 80%/Consistent Effort:

5 Power Snatches @ 135# (singles; fast re set)

5 OHS @ 135#

5 Burpee Box Jumps @ 24”

2 min Row @ 2:10/500m

-rest/walk 2 min-

+

D) 3 sets:


30’ HS Walk

12 Toes to Bar

30’ HS Walk

12 Chest to Bar


-rest/walk 2 min-

WEDNESDAY


WEEK 7

TUESDAY



12 Calorie AB

5 Right Arm DB Thruster @ 50# (SMOOTH)

50’ Bear Crawl w/ lacrosse ball on low back

5 Left Arm DB Thruster @ 50#/ (SMOOTH)

3/leg Alternating Pistols w/ 3 sec lowering (quality movement) *Hold light

weight out front for counter balance

+

B) Squat Snatch: 1.1 - build to a tough set for the day

*5-10 sec re set b/t lifts

+

C) Front Squat: @ 30X0; 4-4-4 -all tough sets, rest 3 min b/t each

+

D) Barbell Front Rack Split Squat: @ 3010; 10 tough reps/leg x 3 sets, rest 1

min b/t legs

*Control that lowering

+

E) Assault Bike Sprints: 12 seconds ALL OUT every 2 min x 10 sets


+

F) 10 minutes @ 50%/EZ:

1 min AB

1 min Single Unders

1 min Row

1 min Alternating Step Up

1 min Shuttle Run

+

G) For Time @ 90%::


25 Hang Power Cleans @ 135#


1 min Row @ 2:10/500m

50 DU’s

8 Deadlifts @ 135#

6 Hang Power Cleans @ 135#

4 Front Rack Walking Lunges @ 135#

2 Shoulder to OH @ 135


1 min Row @ 2:10/500m

-rest/walk 2 min-

B) 3 sets:

10 Ring Muscle Ups

1 min AB @ 55 RPM

10 Strict HSPU

1 min AB @ 55 RPM

10 Push Ups

1 min AB @ 55 RPM

-2 min rest/walk-


1 min Row @ 2:10/500m

8 TnG Power Snatch @ 115#

4 OHS @ 115#

8 Bar Facing Burpees

1 min Row @ 2:10/500m

-rest/walk 2 min-

D) 3 sets:



15 Toes to Bar

50’ HS Walk

15 Chest to Bar



-rest/walk 2 min-

WEDNESDAY


WEEK 7 (CONTINUED)

FRIDAY


A) 2 sets @ 80-85%/High Effort but Sustainable:

1 min AB

1 min walk

1 min Wall Balls @ 20# to 10’

1 min walk

1 min Row

1 min walk

1 min Burpees to 6” OH

1 min walk

1 min DU’s

1 min walk

1 min AB

1 min walk

1 min Alternating DB Power Snatch @ 75#

1 min walk

+

5 min rest/walk

+

B) 2 sets @ 80-85%/High Effort but Sustainable:

1 min Row

1 min Burpees -no jump @ top

2 min walk

1 min Air Squats

1 min AB

2 min walk

A) 3 sets (prep/warm up):

2 min AB EZ

50’ Bear Crawl (SLOW)

3 Reverse Med Ball Throws @ 20# (extend the hips!)

50 second Ring FLR

B) Power Clean. Front Squat. Split Jerk: 1.1.1 - build to a tough set for the day

+

C) Back Squat: @ 30X0; 6-6-6 -all tough sets, rest 3 min b/t sets

+

D) Weighted Pistols: @ 4010; 8 tough reps/leg x 3 sets, rest 1 min b/t legs

+

E) EMOM x 25 minutes:

Min 1-5: 1 Strict HSPU to tough deficit + 10 HARD Ski Erg Pulls

Min 6-10: 1 Strict RMU + 3 Strict Ring Dips

Min 11-15: 10-12 Kipping HSPU to 2” Deficit

Min 16-20: 1 BMU every 15 seconds

Min 21-25: 10 Chest to Bar + 5 Clapping Push Ups

SATURDAY

SUNDAY

A) 10 minutes @ 50%/Prep:

10 Calorie AB

10 Walking Lunges

10 Burpees -no jump @ top

10 KBS @ 24kg

+

B) 5 sets @ 80-85%/Consistent Effort:

10 Calorie AB

10 OHS @ 95#

10 Bar Facing Burpees

10 Box Jump Overs @ 24” (ALL THE WAY OVER)

10 Calorie Row


10 Hang Power Clean @ 95#

-rest/walk 1:1-

*Mix order every set


WEEK 8

TUESDAY



10 Calorie AB

10 Walking Lunges

10 Wall Balls @ 30# to 10’ (control the loweirng on all reps)

45 second Plank on elbows

B) Power Snatch. Above the Knee Hang Squat Snatch: 1.1 - build to a tough

set for the day

*Arms RELAXED and LONG, use the hips!!

+

C) Front Squat: @ 30X0; 3-3-3-3 -all tough sets, rest 3 min b/t each

+

D) Barbell Russian Step Up: @ 2010; 8 tough reps/leg x 3 sets, rest 1 min b/t

legs

*18-20” Box, drive that knee up at the top!

+

E) Assault Bike Sprints: 15 seconds ALL OUT every 2:45 min x 8 sets


+

F) 10 minutes @ 50%/EZ:: 2 min AB

2 min Bear Crawl

2 min Row

2 min Alt Step Up

2 min Shuttle Run

+

G) For Time @ 90%:


10 Power Cleans @ 135#

30 Thrusters @ 75#


20 Front Squats @ 75#


10 OHS @ 75#


20 Calorie Row @ 950 cal/hr

12 Double KB Deadlift @ 24kg/hand

9 Double KB Hang Power Clean @ 24kg/hand (swing b/t legs)

6 Double KB Shoulder to OH @ 24kg/hand

75 DU’s

-rest/walk 2 min b/t sets

B) 3 sets:

10 Strict HSPU

10 Kipping HSPU

1 min AB @ 55 RPM

10 Bar Muscle Ups

1 min AB @ 55 RPM




10 Hang Power Snatch @ 115#

5 OHS @ 115#

5/leg OH Walking Lunges @ 115#

20 Calorie Row @ 950 cal/hr


D) 3 sets:

20 Toes to Bar

2 min AB @ 60 RPM

100’ HS walk

2 min AB @ 60 RPM

20 Chest to Bar


WEDNESDAY


WEEK 8 (CONTINUED)

FRIDAY


A) 2 sets @ 80-85%/High Effort but Sustainable:

1 min Row

1 min walk

30 second Burpees -no jump @ top

30 second Toes Thru Ring

1 min walk

1 min AB

1 min walk

1 min Hang Squat Clean Thrusters @ 95#

1 min walk

1 min Ski Erg

1 min walk

1 min Front Rack Walking Lunges @ 95#

1 min walk

1 min Box Jump Step Down @ 24”

1 min walk

+

5 min rest/walk

+

B) 2 sets @ 80-85%/High Effort but Sustainable:

30 second Sled Push tough

30 second Alternating Jumping Lunges

30 second AB

30 second Burpees to 6” OH

-2 min walk/rest-

30 second Row

30 second DU’s

30 second WB @ 30# to 10’

30 second DU’s

-2 min walk/rest-

A) 3 sets (prep/warm up):

15 Calorie AB

10 Back Extensions w/ 1 sec pause at top

10 GHDSU Slow and controlled

30 second Single Leg Glute Bridge / side (w/ weight on lap)

+

B) Power Clean + Push Jerk: 3 + 1 - build to a tough set for the day

C) Back Squat: @ 30X0; 4-4-4 -all tough sets, rest 3 min b/t sets

+

D) Weighted Pistols: @ 2010; 10 reps/leg x 3 sets, rest 30 sec b/t legs

+

E) EMOM x 25 minutes:

Min 1-5: 1 Tough Split jerk + 5 HARD Ski Erg Pulls

Min 6-10: 1 Strict RMU + 3 RMU

Min 11-15: 12-15 Toes to Bar

Min 16-20: 12-15 Kipping HSPU to 2” Deficit

Min 21-25: 12-15 Chest to Bar

SATURDAY

SUNDAY

A) 10 minutes @ 50%/Prep:

12 Calorie AB

9 KBS @ 24kg

6 Burpees

3 Toes Thru Rings

+

B) 5 sets @ 80-85%/Consistent Effort:

15 Calorie AB

15 KBS @ 32kg

15 Calorie Row

15 Burpees -no jump @ top

10 Squat Clean Thrusters @ 115# (all singles; stay close to the bar and be fast)

75 DU’s


*Mix order every set

*SAME TIME PER SET

Documents

SAM ZAMMUTO1yvaua342h7b26nah9qowtf1-wpengine.netdna-ssl.com/... · SAM Z TRAINING NOV 9 - DEC 31 WEEK 2 (CONTINUED) FRIDAY SUNDAY THURSDAY: Active Rest; 45 minutes AB or Walk EZ: