Competition Programming
#FeedTheWolf
Dūrātus @home
Cycle 3 : Week 1
Monday Oct. 02
Strength
back squat
1x10 @ 65%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%
1x2 @ 85%
then 3 sets of 10 split squats/leg
with DB (use jerk stance, 2 second
descent)
Conditioning
x10 dead lifts (255/175)
x10 bar facing burpees
x10 cals on rower
x8 deadlifts
x10 bar facing burpees
x12 cals on rower …follow pattern until
x2 deadlifts
x10 bar facing burpees
x18 cals on rower
Gymnastics Efficiency
x20 MUs
x15 Dball cleans (150/100)
x10 MUs
*be aware that your midline and likely your shoulder will be pretty fatigued after the set of Dball cleans. Be smart how you approach the MUs.
Tuesday Oct. 03
Strength
clean and jerk
6x1 @ 65-70%
5x1 @ 70-75%
4x1 @ 75-80%
3x1 @ 80-85%
2x1 @ 85%+
Conditioning
3 rounds
x18 alternating DB snatch (50/35)
x54 DUs
rest 2 minutes
2 rounds
x24 alternating DB snatch
x72 DUs
rest 2 minutes
x30 alternating DB snatch
x90 DUs
Gymnastic Capacity
x5 rope climbs
200m run
x4 rope climbs
200m run
x3 rope climbs
200m run
x2 rope climbs
200m run
x1 rope climb
*push the runs to see where it leaves you for the rope climbs.
Wednesday Oct. 04
Strength
strict press
accumulate 20 reps at or above
75%
then 3 rounds 8-12 australian
rows and 4-6 partner GHR
Conditioning
13 minute AMRAP
x55 WBs
x35 CTB
x15 STOH (135/95)
Odd Object Training
15 minute AMRAP
100’ standing sled pull
100’ sled push
rest 1:00
Friday Oct. 06
Strength
snatch
6x1 @ 65-70%
5x1 @ 70-75%
4x1 @ 75-80%
3x1 @ 80-85%
2x1 @ 85%+
Conditioning
5 minute AMRAP
x3 squat snatch (135/95)
x6 box jump overs (30/24)
x9 T2B
rest 3 minutes
repeat 5 minute AMRAP
Capacity Work
40-30-20-10
ski cals
AAB cals
Saturday Oct. 07
Strength
deadlift
2x7 @ 72.5% (touch and go)
2x5 @ 82.5% (touch and go)
3x2 @ 87.5%+ (drop and
reset)
*focus on smooth and controlled reps
Conditioning
18-12-6
squat cleans (155/105)
HSPU
Muscular Endurance
2 rounds
x40 heavy Kb swings
x30 Kb SDHP
Bank Of Extras
Oct. 02 - Oct. 08
Capacity And Muscular Endurance
12 minute AMRAP
40’ HS walk (must be UB)
x10 squat clean WB (30/20)
E5MOM for 25:00
x25 AAB cals
x15 thrusters (95/65)
x5 MUs
*use this piece to work on pacing through these movements.
50-40-30-20-10
air squats
push ups
*wear a 20/14# vest if you can
Odd Object
5 rounds
x2 legless rope climbs
x16 AAB cals
rest 2:00
*each round should be a sprint
10 rounds
x2 power snatch (185/125)
Dball stair lap (150/100)
rest 2:00
*scale stair lap with 200m front hold carry
3 rounds
x8 parralleute HSPU (8-12”)
x12 FS (185/135)
NFT and Accessory Strength
40 minute AMRAP
1: x10 DB thrusters (50/35)
2: x15 GHDs
3: 50 DUs
4: x15 HSPU
5: x10 burpee box jump over
for time:
x10 peg board ascents
4 rounds
x10 moderate single arm Kb thruster
:30 L-sit hold
x10 moderate single arm Kb thruster
:30 back extension hold
Available dcp plans
Individual$8.99
Access to full Dcp programming. Includes: daily strength/skill and conditioning pieces paired with explanations of how to approach each piece where needed. Also includes full “bank of extras” from which athlete chooses additional pieces based on weaknesses. Programming will be posted weekly, so as to create maximal flexibility for the athlete. An incredibly affordable way to further your training.
Affiliate$5.99
Full affiliate programming includes daily strength/skill, MetCon, and additional “CP” for gym members that might desire a little more. Programming will be given one month at a time. A few extra bucks a month might allow you to allocate a lot more of your time to coaching.
Affiliate Plus$14.99
Full affiliate package + individual package. Certainly the best choice for gym owners/managers that want to have the maximal offering for the entirety of their membership.
Custom
Affiliate and Individual custom programming is available. Please contact us directly so we can discuss your specific needs and tailor a program that will move you toward achieving your goals.