Friday July 25th



Second week of our cycle. Increase weight fractionally where possible. We have have our two high volume days of the 5/10/15 format, two high intensity days with the Rest-Pause Method, One IWT, One All Body Challenge Day and one pipe making, earth shaking , protein taking, ain’t no faking …Eastside Arms Race

Upper Body Volume


3 x ( 8 x Cuban Press + 20 x Banded Face Pull + 10 x Inverted Row or Ring Row)


5/10/15 Protocol

5 x Jerk @75% + 10 x Inline DB Bench Press AHAP + 15 x Bent Over Lateral Raise (Light DB) . 2 Min Rest. 4 Rounds

Strength Accessory

15 -10-5 Barbell Or DB Push Press + Pull Ups FT. On Completion perform Max Effort Push UPs. 12 Min TC


PURPOSE: TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.


4 Way Movement Mobility X 2

Then :30 Pigeon and Quad Stretch while coach explains workout


Partner Workout

100 DB Thrusters

100 DB Step-ups

100 Cal (Anything or 1000M RUN)

100 DB Snatch

100 Box Jumps

100 Cal (Anything or 1000M RUN)



“No one was ever wise by chance.” – Seneca

Take two individuals, on a hike in the woods.

The first trips over a root, and after the stun, kicks the root in frustration and storms away.

The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance, but by choice.


3-Position Power Snatch

Build to a Heavy Complex

"Hop Scotch"

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

WARMUP (0:00 - 12:00)

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Movement Prep

5 Box Jumps (Lower Height)

5 Box Jump Overs (Workout Height)



* Athletes will have 12 minutes to build to their heavy complex



1 Round

4 Power Snatches

4 Box Jump Overs

"Hop Scotch"

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)


Week 1/3 of 5-3-2 w/ a 10s intraset pause. Technically, We are building up to a set of 10, but breaking it up into 3 mini sets with a 10s pause. Last week we built up to a moderately heavy set of 10 and for the next three weeks, the goal here is to get used to heavier weights and break through the plateau of what you think you're capable of.

Banded Pec/Tricep/Lat Stretch
3 Rounds
5/5 Tempo Step Up
10 Cuban Press
1min Ski Sprint
STRENGTH 5-3-2 w/ a 10s intraset pause
5 Rounds
Box Squat
Push Press
*not superset*

10 Min AMRAP
5/5 DB Snatch
10 Box Jumps
15 DB Curls

Emylee Covell