Monday July 15



New Cycle! During this cycle there will be multiple protocols working simultaneously. Two days will follow a 3/2/1 with 10 Sec Intra Set pause method for strength (One Upper and One Lower), Two days will follow a 5/10/15 Tri-Set Structure ( 5 is a power movement/ 10 is a medium weight metabolic lift/ 15 is strength endurance). Wednesday will be a Barbell Based IWT for Athletic Conditioning , Saturday will be an all Body Circuit and Sunday will of course be the one and only Eastside Arms Race

Today: Lower Body Volume Squat Day


Lower Body Mobility

3 x ( 10 x Ham Slider / 10 x Cossack Squat / 5 x Broad Jump)



5 x Barbell OR DB Jump Squat (High and Explosive) + 10 x Farmer Lunge AHAP + 15 x Back Squat AHAP. 2 Min Rest

Strength Accessory

8+8 Bulgarian Split Squat + 20x Weighted Feet Anchored Sit Up + 20 Sec Ride or Row. 3 RDS . 1 Min Rest


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.


2 x 4 way Movement Mobility

2 Rounds

30 High Knees

10 Jump Squats

*Hold quad and pigeon stretch while coach explains Strength*


EMOM x 10

5 x 1 1/4 Double DB squat

8 DB Reverse Lunge (Hold DB’s by your side)

DB Farmers hold until the end of the minute

You will not drop the DB’s for 10 minutes. Advise athletes to go slow during squats for this will be the only time you will get a rest on your grip*


Every 3 Mins For 3 Rounds - Rest 2 mins between each round

1. 30/20 Speed squats + Max effort Row to the 2 Min Mark

2. 20/10 Box Jumps + Max Effort Run to the 2 Min Mark

3. 20/12 Sit ups + Max Effort SKI to the 2 min Mark

***Try to scale reps so you’re working fast but no longer than :60**


Lower Flow + Upper Flow

Warm UP x 2

1. Perfect Stretch x 5/side

2. Elevated Psoas March x 10/side

3. Plate Loaded Curtsy Walk x 15m

A. Squat Clean x 1 - EMOM x 10mins (Try to end heavier 10+ lbs heavier than last week)

4 Sets

B1. Back Squat; 3 reps; rest 30 sec (increase load each set)

B2. Loaded Box Jump x 5; rest 90 sec

C. For Time:

800m run

40 DB Thrusters (50/35)

800m run


Week 4/4 of Mini German Volume Training. We will build up to a moderately heavy set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest in between. Try to push for 5/10lb heavier than last week.

Bench Chest Opener
Bench Hip Stretches (Glutes + Quad)

3 Rounds
10/10 Split Lunges
18 Switch Steps on Bench
1 min Row

STRENGTH: 5x10 w/ 1 min between
- Back Squat
- Bench Press


3 rounds 12 min cap
8/8 Plank Rows (all 8 in a row, no push up)
10/10 SA DB Snatch (heavier weight)
12 Slam Balls

Emylee Covell