DAMON & STEF WEIGHTS - WEEK 4 & 5 OF THIS BLOCK

DAY 1

100 x pull ups

100 x push ups

100 x goblet squats

100 x Turkish get ups

Take as much time as you want for rest in between.

Do them as quick as you can.

DAY 2

Workout:
10x One-arm KB Swing + 10x One-arm KB Clean + 10x One-arm KB Jerk @ 35#
10x One-arm KB Swing + 10x One-arm KB Clean + 10x One-arm KB Jerk @ 44#
10x One-arm KB Swing + 10x One-arm KB Clean + 10x One-arm KB Jerk @ 53#

Workout:
Warm up with:
3x10 OHS @ PVC
2x10 OHS @ BB
3x5 Drop Snatch @ BB
3x5 Drop Snatch @ 75#
3x5 Drop Snatch @ 95#
Then:
3 (1x Snatch + 3x OHS complex + 1x Hang Snatch) @ 75#
3 (1x Snatch + 3x OHS complex + 1x Hang Snatch) @ 95#
3 (1x Snatch + 3x OHS complex) @ 115#
Then:
Work up to 1RM Snatch

*Not sure what a drop snatch is, I cant remember, I think its when you are in the snatch position at the top of the movement and then you drop to the bottom, im not sure if you’d come back up again?? So it would look like this: power snatch → drop fast to bottom part of a full snatch, the either one of two options, drop the bar and start again, or squat up with it into an overhead squat, then start again??

DAY 3

Workout:
“Tail Pipe” (normally done as Tag team, this is how to do it as an individual):
Row 250m (roughly 50 seconds), set Interval rest period to last 50 seconds also
KB Rack Hold @ 2x 53# KB (handles must touch) for duration of 250m Row
Three rounds
Then:
BOSU Piston Press +
Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
First round looks like 10x Piston Press + 1x Burpee
Second round looks like 9x Piston Press + 2x Burpee


Workout: “Thirty of Everything”
30m Farmer Carry @ 2x 44# KB +
30m Burpee Broad Jump (aka Flying Burpee) +
30m Farmer Carry @ 2x 53# KB +
30m of 5x Lunge + 5x Push Press @ 2x 30# DBs +
30m Farmer Carry @ 2x 70# KB +
30x Pull-up +
30m Farmer Carry @ 2x 53# KB +
30x Overhead Squat @ 75# +
30m Farmer Carry @ 2x 44# KB +
30m KB Bear Crawl @ 2x 53# +
30m Suitcase Carry @ 1x 106# KB (weak arm) +
30x Ball Slam @ 30# ball +
30m Suitcase Carry @ 1x 106# KB (strong arm) +
30x Box Jump @ 30” box

DAY 4

Workout: "JS"
10x alternate hand switch when hanging from pull up position (weighted) +
5x Front Squat @ 245# +
5x Ball Slams @ 30# +
10x Bench Press @ 215# +

10x clap push ups +
10x Ball Slam @ 25# +
15x Pull-up +
15x Bar Dip +
15x Ball Slam @ 20# ball +
5x Rope Pull w/ 20kg plate on end +
20x Push-up +
20x Whip Smash 10m length, or 20m lenghth

Workout:
Five sets of the following KB complex:
(5x Two-hand KB Clean + 5x KB Rack Squat + 3x KB Jerk) @ 5RM Jerk load
Rest two minutes between sets

Then:
10x Jump Squat w/ DB’s +
30m Farmer Carry +
10x Tuck Jump w/ light weight +
30m OH Carry w/ DB’s +
5x 1-leg jump (5 each leg) +
30m Cross Carry / one hand above / one hand farmer carrry
Three rounds

DAY 5

Workout:
Work up to 1RM Push Press
Then:
10x2 Push Press @ 80-85% 1RM
Rest 1 - 3 min rest between sets
Then:
Front Squat + Box Jump @ 20-24” box:
10/10 @ 55%
8/6 @ 65%
6/6 @ 75%
4/4 @ 85%
1-2/2 @ 90%
Rest 2-3 minutes between sets
First set looks like: 10x Front Squat @ 55% 1RM + 10x Box Jump

Clap Pushups – 5x8 – 10 +
DB Bench Press - 5x6 – resting 1 – 2 mins between sets

DAY 6

Workout:
1
12x Push Press w/ DB’s @ 50% 1RM +
Row 2 minutes (450-500m pace)
Rest 2 minutes
Three rounds
Rest four minutes

2
8x KB Swing (heavy) +
Step-up @ 18” box 2 minutes
Rest 2 minutes
Three rounds
Rest four minutes

3
8x Ring push-up +
4x Get-up @ 26# KB (left side) +
8x Atomic Sit-up +
4x Get-up @ 26# KB (right side)
Three rounds – non stop


Workout:
Deadlift
10x body weight, and 10x body weight from 4” box
5x 120% of BW, and 5x 120% of BW from 4” box
3x 140% of BW, and 3x 140% of BW from 4” box
2x 150% of BW
1x 175% of BW
Then:
10x 1 @ 140% of BW + chain, two minutes rest between sets

Then:
5x Pull ups + 5x Box Jump @ high box
Four rounds