ETAC

S w/u

-

30min row/ski

• 15min @ 2k +20sec R20/40

• 10min @ 2k +17sec R22/42

• 5min @ 2k +14sec R24/44

-

5x10 hyper

Gym Jones Prep

WK10

S w/u
-
Keep a light KB moving for 10min

-
W2H PP
5x3 @ 80%
Rest 3min between

-
W2H TGU
-
6x TGU @ 25/53# (3x each arm) + 1min FLR
5rds
-
Cool down with shoulder mobility 

E26 PWR

S w/u

-

1lap sled drag walk

-

3x 1500m row/ski + 2min rest

@ 2k + 15sec

-

5x10 hyper

ETAC

Deload

S w/u

-

DB complex:

FDBR + High pull + FDBR + Curl + OHP + Push up

3 sets, (10-8-6 reps) 1-2min rest between

-

warm up BP

5x5 @ 50% + bands

1min rest between

-

20x triceps band pull downs + 20x band pull apart + 20x mace 360

5 sets

-

5x5 strict T2B

GPP

STR WK 3

S W/U

-

SINGLE ARM KB COMPLEX:

10X SWING +

8X SNATCH +

6X CLEAN & PRESS +

4X BURPEE

2 SETS EACH ARM

-

15X 30/90 ROW/SKI/BIKE

@ 2K -7

DURING REST 5/10X PUSH UP

-

5MIN FLR

Gym Jones Prep

S w/u
-
BB complex: 4x of each
DL + BR + HC + FS + PP + BS
3set, adjust weight as needed, rest 2-3min 
-
Row intervals

1000m @ 2k pace +1-2 sec
4min rest
750m @ 2k pace

3min rest
500m @ 1-2sec faster than 2k pace

2min rest

250m Row max effort

Gym Jones Prep

WK10

S w/u
-
15x sqt
10x RDL
5x GS
5x box jump
3 rds
-
W2H BS
-
2x BS @ 80% + 5x high box jump 5sets, rest 3min between
-

5x15 hyper

5x10 Bulgarian split sqt

-
4x30/30 AD

E26 PWR

S w/u

-

10x push up + 10x band pull apart

3 rds

-

2x 30/30 PP @ 10/20#

*Rest in OH hold

-

W2 2RM Football bar BP

-

20x banded tricep extension + 20x band pull apart

5rds

-

10x seated DB OHP + push up to failure

3 sets, 3min rest between

-

8x 20/10 ski @ 2k -5sec

ETAC

DELOAD

S w/u

-

12x 90/60 Row/ski

@ 2k +11/12sec

-

5x15 Hyper

GPP

STR WK3

S W/U

-

6min EMOM

5x KBS + 4x GS + 3x head cutter

-

WARM UP DL

5 X 3 DEADLIFT @ 70%

2MIN REST BETWEEN

-
1 X 5 DEADLIFT ADD 5/10# FROM LAST WEEKS HEAVY 5RM IF ALL REPS COMPLETE

-

3 X 15 HYPER
3 X 10 HANG CLEAN HIGH PULL

5 X 30M HEAVY FARMER CARRY

90 SECOND REST BETWEEN SETS

GPP

STR WK3

S w/u

-

10x sqt + 10x KBS + 10x RDL + 10cal any machine

-

W2H box sqt

-
3 X 5 @ BS @ +5# from Thursday

2-3min rest between

-
WORK TO A HEAVY 5 RM PUSH PRESS
3 X 5 @ 80% OF THE ABOVE WEIGHT

2-3min rest between

-
3 SETS OF MAX PULL UPS

-

8X 20/10 row/bike/ski

ETAC

Deload

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

4 sets, 2min rest between

start light and increase weight accordingly

-

warm up DL

5x5 @ 50% + bands

1min rest between

-

10x hyper + 10x RDL + 10x heavy KBS + 1min rest

5rds

-

5x 30m heavy farmers carry

Gym Jones Prep

WK 10

s w/u
-
3x10 FDBR @ 10-25# 
3x10 LDBR @ 10-25#
-
2x30/30 PP @ 10-20# 
2min rest
2x30/30 PP @ 10-20#
*rest in OH hold

-
W2H BP
5x3 BP @ 80%

3min rest between

1x8+ @ 70%
-
3x10 kneeling single arm OHP @ 16kg

5x20 triceps band pull down

-
 Mobility work

GPP

S W/U

-

30MIN ROW/SKI

@ 2K + 20SEC

Gym Jones Prep

wk 9

active rcvy

ETAC

STR WK 9

S w/u

-

1x Power clean + 1x FS + 1x Hang clean

every 30sec for 10min

-

W2H  box sqt below parallel

5x1 heavy single

3min rest between

-

8x2 DL  @ 60% + bands

1min rest between

-

15x hyper + 15x Snatch grip BB row

3 sets, 1min rest between

-

5x5 strict T2B

Gym Jones Prep

wk 9

S w/u

-

10min light row
-
5x RDL + 5x RDL + 5x PP + 5x Pull up 4-5rds
*start light and increase weight on movements each round as needed
-
10-1/1-10 ladder

Man maker @ 15/30# /burpee pull up

** between each movement 20m bear crawl (i.e. 10x MM + 20m bear crawl + 1x burpee pull up + 20m bear crawl + 9x MM…etc.)
-

5x20 triceps band pull down

-
5min FLR
* rest as needed

GPP

STR WK 2

S W/U

-

3X 30M LUNGE

3X8 BANDED KBS

3X10 RDL

-

WARM UP POWER CLEAN / TRAP BAR JUMP SQT
5 X 3 POWER CLEAN/TRAP BAR JUMP SQUAT @ 5# MORE THAN LAST WEEK

2-3MIN REST BETWEEN

-
3 X MAX PULL UPS

2-3MIN REST BETWEEN

-
15X HYPER + 20X BULGARIAN SPLIT SQT (10X EACH LEG)

5 ROUNDS

-

8X 20/10 TABTA ROW/BIKE/SKI

ETAC

STR WK8

s w/u

-

5x pull up + 10x DB push press + 30m DB bear  crawl

4 rds

-

W2H DB incline BP

-

10x10 seated DB OHP @ 60% 1RM

2min rest between

*during rest 10x band pull apart must be completed

-

100x push up

100x triceps band extension

-

8x 20/10 DB thruster @ 10/20#

Gym Jones Prep

S w/u

-
3x10 sqt
3x5 GS @ 20#
w/5sec pause at the bottom
3x5 straight leg box jump
2x20m Lunge + SLDL
-
W2H DL
-
5x3 DL @ 80%  3min rest between sets
1x 8+ @ 70% 
** all DL done + 5-10# more than last time
-

15x hyper + 10x RDL

5rds

-
4x30/30 Hang clean high pull @ 55#
-
Cool down with  some carries