Blog Archives

Squat Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 88% x 1, 90% x 1 x 2, 75% x 1
Snatch Pull - 100% x 2, 105% x 2 x 2, 90% x 2
Back Squat - 80% x 3 x 3 sets
3 sets:
Weighted plank x 20-30 sec
Side Bend x 10/side

Simply Complex - Week 11 of 12

COOL-DOWN STRETCHES
1. Supine Spinal Twist — 2 min each side
2. Hip Flexor Stretch — 2 min each side
3. Foam Roll T-Spine — 2 min

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Weekly Update 8/30/26 - 9/5/26

8/30/2026

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Sunday, August 30
STRENGTH

Power Clean — Primer: 3×3 @ 70–75% 1RM (motor pattern groove before cycling WOD)

WORKOUT
"The Chief" Compare to 4/2/24

Monday, August 31
STRENGTH

Weighted Pull-Up — 5 sets × 3 reps @ 80–85% of weighted 1RM

Single-Arm DB Rows — 4 sets × 8 reps each arm @ 70–75% 1RM

WORKOUT (WOD)
21-15-9 For Time (Cap: 16 min)

Power Cleans (135/95 lbs | ~75% 1RM)
Toes-to-Bar (bodyweight)
Ring Rows (feet elevated — same rep scheme)

Tuesday, September 1
STRENGTH

Strict Handstand Push-Ups — 5 sets × max reps (add AbMat if needed for depth)
DB Incline Bench Press — 4 sets × 8 reps @ 65–70% 1RM

WORKOUT (WOD)
AMRAP 18 min

10 DB Push Press (50/35 lbs each hand | ~65% 1RM)
10 Box Dips (bodyweight — parallel bars)
15 GHD Sit-Ups (bodyweight)
20 Double-Unders (or 50 Singles)

Wednesday, September 2
STRENGTH

Back Squat — 4 sets × 5 reps @ 75–80% 1RM
Sled Drag (forward) — 5× 100 ft heavy

WORKOUT (WOD)
4 Rounds For Time (Cap: 22 min)

Sled Drag — 40m (moderate-heavy)
15 Front Rack Barbell Lunge (alternating, 95/65 lbs | ~65% 1RM)
12 Weighted Box Step-Ups (24", 35/25 lbs each hand)
10 Good Mornings (95/65 lbs | ~55% 1RM)

Thursday, September 3
STRENGTH

Power Snatch — 4 sets × 3 reps @ 80–85% 1RM

WORKOUT (WOD)
AMRAP 20 min

12 Alternating DB Snatches (50/35 lbs)
10 Lateral Box Jump-Overs (24/20")
10 Med Ball Rotational Slams each side (20/14 lbs — rotate, slam, catch or reset)
8 Burpees (chest to deck)
15 Cal Assault Bike

Friday, September 4
STRENGTH

Deadlift — 3 sets × 5 reps @ 70–75% 1RM (posterior chain primer — avoids pre-fatiguing pull-ups)

WORKOUT
Glen

Compare to 7/27/25

Saturday, September 5
STRENGTH

Split Jerk — Build to Daily Max: 50%×5, 60%×3, 70%×2, 80%×1, 85%×1, 90%×1, 95%×1, max attempt

Strict Ring Dips — 3 sets × max reps (add weight via belt/vest if capable of 10+)

WORKOUT (WOD)
AMRAP 18 min

10 Push Jerks (115/75 lbs | ~70–75% 1RM)
10 Bar Dips (bodyweight)
15 Kipping Handstand Push-Ups (or 30 Pike Push-Ups)
200m Row

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Alternative Athletics: Squatting

8/29/2026

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WARM-UP

2 Rounds:
400m easy jog,
10 Jump Squats (light),
10 Hip Circles each direction,
10 Good Mornings (empty bar)

STRENGTH

Deadlift — 5 sets × 2 reps @ 90–95% 1RM
Walking Lunges — 4×10 each leg (bodyweight — fast, full extension at top)

WORKOUT
5 Rounds For Time (Cap: 22 min)

10 Back Squats (155/105 lbs | ~70–75% 1RM)
15 Alternating Jumping Lunges (bodyweight)
10 Broad Jumps (bodyweight — max distance)
200m Farmer's Carry (53/35 lbs each hand)

OLY

Rest Day

COOL-DOWN STRETCHES
1. Hamstring Foam Roll — 2 min each side
2. Pigeon Pose — 2 min each side
3. Calf Stretch — 2 min each side

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Alternative Athletics: Pressing

8/28/2026

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WARM-UP

3 Rounds:
10 Narrow Pushup
10 Banded Pull Aparts,
5 Handstand Push-Up kick-up practice,
10 Arm Circles

STRENGTH

Push Press — 5 sets × 3 reps @ 80–85% 1RM
Dumbbell Lateral Raise — 3 sets × 12 reps @ 55–65% 1RM (shoulder health accessory)

WORKOUT
4 Rounds For Time (Cap: 20 min)

Prowler Push — 50m (high handles, heavy load)
10 Push Press (95/65 lbs | ~65–70% 1RM)
8 Ring Dips (bodyweight)
6 Kipping Handstand Push-Ups (Scale: 12 Pike Push-Ups from box)

OLY

Power Clean + Power Jerk - 70% x (1+1), 75% x (1+1) x 4 sets
Snatch Balance (% of HS) - HS x 1, 75% x 2, 80% x 2
Back Squat Jump - 20% x 3 x 3 sets

3 Sets:
Bent over row x 10
Single-Leg DB RDL x 10/side
V Ups x max

COOL-DOWN STRETCHES
1. Cross-Body Shoulder Stretch — 2 min each side
2. Pec Minor Stretch — 2 min each side
3. Wrist Flexor Stretch — 2 min each direction

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Alternative Athletics: Pulling

8/27/2026

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WARM-UP

3 rounds:
200m Row,
10 Banded Pull Aparts,
10 Scap Pull-Ups,
10 Hollow Rocks,
5 Strict Pull-Ups

STRENGTH

Squat Clean — 4 sets × 2 reps @ 88–92% 1RM
GHD Hip Extensions — 3×15 (bodyweight — pause 1 sec at top)

WORKOUT
Every 3 Minutes × 6 Rounds (For Time each interval)

5 Chest-to-Bar Pull-Ups (bodyweight)
10 Sumo Deadlift High Pull (75/55 lbs | ~65% 1RM)
15 Lateral Box Jump-Overs (24/20")

OLY

Squat Snatch (% of HS) - HS x 1, 85% x 1, 90% x 1, 95% x 1
Squat Clean + Jerk (% of HS)- HS x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
Front Squat (% of HS) - HS x 1, 80% x 2, 85% x 2

3 Sets:
Evil Wheel x max
Weighted sit-ups x 10

COOL-DOWN STRETCHES
1. child’s pose stretch — 2 min
2. Foam Roll T-Spine — 2 min
3. Thread the Needle — 2 min each side

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Alternative Athletics: Metabolic Conditioning

8/26/2026

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WARM-UP

2 Rounds:
Agility Ladder — 2 passes each: Lateral Shuffle, Single-Leg Forward Hop each leg
2 min easy row,
10 Leg Swings,
10 KB Halos

STRENGTH

Hang Power Cleans — 5 sets × 3 reps @ 80–85% 1RM

WORKOUT
AMRAP 20 min

400m Run
15 American KB Swings (53/35 lbs)
12 Toes-to-Bar (bodyweight)
10 Box Jumps (24/20")
Agility Ladder — 1 full lap (sprint, any pattern)

OLY

Rest Day

COOL-DOWN STRETCHES (2 min each)
1. Calf Stretch — 2 min each side
2. Piriformis Stretch (Figure-4) — 2 min each side
3. Supine Spinal Twist — 2 min each side

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Alternative Athletics: Test

8/25/2026

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WARM-UP

2 Rounds:
3 min easy bike,
10 Goblet Squats (light progressive),
10 Hip Circles each direction,
10 Bootstrappers
Thruster primer: 10 light → 5 moderate → 3 at target weight

STRENGTH

Front Squat — 3×3 @ 75–80% 1RM (leg/hip primer for hero WOD)

WORKOUT
Test
On the minute (until you complete 100 reps of thrusters).
5 Burpees
max rep Thruster 135/95 lbs
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
Compare to 7/25/20

OLY

Squat Clean + Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 88% x (1+1) x 3, 75% x (1+1)
Clean Pull - 100% x 2, 105% x 2, 110% x 2 x 2 sets
Front Squat - 75% x 3 x 3 sets