The 20:40 – Day 2
5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:
– 10 deadlift
– 10 bench press
– 10 pull-up
– 10 squat
– 10 strict press (off ground)
R3M x 5 sets
*Increase load slightly if you completed all reps last week.
*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.
Tri-Phasic 1.2
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
A) Every 8 minutes x 4 sets:
– 500/400m row
– 20 box jumps – SD (24/20”)
– 20 DB snatches (50/35)
– 20 wallballs
*Complete each time in a different order at the same pace.
B) 3 sets for efficiency:
– 20 elevated/banded psoas march
– 20 banded good mornings (black band)
– 20 reverse snow angels
A) E2MOM x 3 sets:
– 3 position snatch @ 55-75% (light)
*high hang, hang, floor
+
E2MOM x 3 sets
– 2 snatch @ 75-85% (moderate)
+
E2MOM x 4 sets
– 1 snatch @ 85+% (heavy)
B) Every 90 sec x 4-5 sets
1: 24/18 cal row
2: 6 power snatch + 8 overhead lunges
*115/75, 95/65, 75/45. RX+ use 135/95.
*Scale row to 20/15 or 16/12. OH lunges to front rack.
A) E3M x 3 sets:
– 3.3.3 power clean clusters
*Allow 10 seconds of rest between clusters
B) 3 rounds for time:
– 400m run
– 20 KB swings (70/53)
– 10 burpee + pull-ups
*RX+ perform 5 double burpee to bar muscle-ups (2 Burp + 1 BMU)
C) 3 sets for efficiency:
– 10 strict dips (add weight if over 10)
– 10 double DB bicep curls
– 10 medball supine hamstring curls w/ pause
The 20:40 – Day 1
5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:
– 10 deadlift
– 10 bench press
– 10 pull-up
– 10 squat
– 10 strict press (off ground)
R3M x 5 sets
*Start at about 50% for each lift. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.
Tri-Phasic: Eccentric Day 1
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
A) E2M x 3 sets:
– 3 x snatch @ 55-65%
(high, hang, floor)
+
E2M x 3 sets:
– 2 x snatch @ 70-80%
(hang, floor)
+
E2M x 3 sets:
– 1 x snatch 85-90+%
*Not touch and go. Reset for every rep.
*Work from the power snatch if overhead squat mobility is limited.
B) EMOM x 4-6 sets
1: 5 hang squat snatches + 5 burpees over the barbell
2: 20 double unders + 5 burpees over the barbell
3: 12/9 cal row
Snatch weight: 115/75, 95/65, or 75/55
*Should be UB and sharp.