Blue Falcon

PROGRAM PURPOSE
This cycle is ideal for the athlete that has a high level of strength, but is looking to transition that strength into more sport
specific usage. This program hammers lower body strength endurance and upper body strength endurance. After Blue Falcon
you will have:

Increased your body's ability to handle very high levels of continuous work with minimal rest
Accustomed your mind and body to working through extreme levels of discomfort
Increase your max reps pull-ups by 2-5 reps
Along with strength endurance we'll be training speed through a progressed sprint session as well as build the clean from the
ground up.

This program is a great stand alone program as well an opportunity to step away from the barbell and train some extremely
challenging complexes. Why do you think we called it Blue Falcon?
 Session Week Day
Blue Falcon 1 1 1
https://youtu.be/LYRD1Pgx-hk
COMMENTS FROM COACH TODAY'S WORK
Today's assessment session is a good one. Warm-up:
3 Rounds
See the video for details on session elements. 3x Pull-ups
10x Lunges e/s - add weight each round
Lots of resources for you on how to do this session to 200m Run - 7 of 10 on last round
maximize your results and mimic the environment we 60 sec. ARoC
used in the gym. Please give them a look to get the
most out of it for yourself.
Training:
RESOURCES
1. Mastodon Complex Table - https://atomic-
1) Find max reps Pull-ups.
athlete.com/wp-content/uploads/2016/05/Mastodon-
Complex-Table-Sheet1.pdf 2) Find max reps Loaded Jumping Lunges in 90
sec. - SEE TABLE BELOW
2. ***Guidelines for Loading on Loaded Jumping Lunge
Test*** Female loading: 10-25#
Male loading: 20-35#
Males, use... ...if your Back Squat is...
20 lbs. DBs <200 3) 4 Rounds, every 2:30 sec.
25 lbs. DBs 200-250 300m Shuttle Sprints
30 lbs. DBs 250-300
35 lbs. DBs 300+ 4) 4 Rounds
Females, use... ...if your Back Squat is... Mastodon Complex - same as test loading - see
10 lbs. DBs <100 table for reps.
15 lbs. DBs 100-135
1-leg Poor Man’s Leg Curl e/s- same reps as
20 lbs. DBs 140-185
Mastodon Complex
25 lbs. DBs 185+
3. Coach Saenz shows how to correctly pace Jump
Lunge Test. https://youtu.be/5ymeUj8_FEE?t=11s
4. Tanya goes off on Pull-up test.
https://youtu.be/m7fgmUUmZc4?t=10s
 Session Week Day
Blue Falcon 2 1 2
http://view.vzaar.com/6977870/video
COMMENTS FROM COACH TODAY'S WORK
OK, hard session today, esp. coming off of the Warm-up:
assessment session (mostly due to dread of having to 40x Sandbag Get-ups - 60/40
do Mastodon again today). Tough through it. This is —OR (if no sandbag available)—
where the mental and physical gains are made. 1 Round:
20x Ankles to Bar
For pull exercise, please see my notes at the bottom of 20x Lunges e/s - unloaded
the session. 20x Ankles to Bar
NOTES:
Training:
The pull-up progression table works no matter what
pull exercise you do. So, whether you did pull-ups, 1) 10 Rounds, one round every 90 sec.
chin-ups, or horizontal pull-ups, use the table Pull-ups*** @ Pull-up Progression table
(https://atomic-athlete.com/wp- On Round 10, instead of doing prescribed
content/uploads/2016/05/Blue-Falcon-Pull-up- reps, do Max Reps until failure
Progression-Sheet1.pdf) to determine your reps for
the same exercise as you tested. ===Rest 3-5 minutes===

2) 4 Rounds, one every 2:30

300m Shuttle Sprint

===Rest 3-5 minutes===

3) 6 Rounds
Mastodon Complex - same as test loading - see
table for reps.
1-leg Poor Man’s Leg Curl e/s- - double reps
as Mastodon Complex
 Session Week Day
Blue Falcon 3 1 3
http://view.vzaar.com/6977881/video
COMMENTS FROM COACH TODAY'S WORK
So today is the most technical day. Pay attention so Warm-up:
you get the idea of the progression over the next 4 4 Rounds - increase loading each round
weeks. 3x Explosive Pull from Ground
6x Curl to Press
It's a technical progression, meaning the work will 6x EOs
become more and more technically difficult as we go.
Training:
You'll start simply by picking your grip. Go with the
narrow clean grip if you are new to Olympic work or if
1) 6 Rounds
you're experience and want to focus on getting
stronger.
3x Explosive Pull from Ground** - increase
loading to difficult but doable
Go with a wider snatch grip if you're experienced and 45 sec. Rest
you want to see technical improvements rather than
just strength gains. **Athlete Choice - Exp. Pull from Ground:
Choose either…
Either grip you pick, you're only going to work the pull 1. Snatch grip
from the ground through the hip extension and shrug. 2. Clean grip
Stop there. 3. Non-Oly Alt: see bottom of session…
And stick with your choice throughout the
You should use a pretty big percentage of your 1RMs, cycle. This will be a technical progression
even ending up above it, at about 110%. Why?
Because you're just pulling. 2) 5 Rounds
8x Gorilla Complex
But, if you feel some form breakdown, stay at the load
30 sec. Rest
under where the breakdown happens.

For those of you who don't care about Oly work, see
3) 4 Rounds
the very bottom of the session. 10x Coelho Core Complex
60 sec. Farmer’s Carry - KB in each hand
Gorilla complex for everyone.
Non-Oly Alternative:
Enjoy the work,
Warm-up: 4 Rounds - increase loading each
round
10x KB Swing
6x Curl to Press
6x EOs

1) 6 Rounds
3x Renegade Man Maker - difficult but doable
45 sec. Rest
 Session Week Day
Blue Falcon 4 1 4
http://view.vzaar.com/6977886/video
COMMENTS FROM COACH TODAY'S WORK
The warm-up intensity should increase as you warm- Warm-up:
up, especially as you start to hit those short build-up Run 800m - light
sprints. Running Warm-up
4x 25m Build-up Sprints

Training:

1) 8 Rounds, one every 3 min.

Sprint 200m
Pull-ups (same as SESSION 2 reps)
**On Round 8, do max reps pull-ups

2) 6 Rounds
8x Rhino Complex - see Table for loading
8x RDL - same loading
30 sec. Rest

3) 3 Rounds
Lat + Pec Stretch
Atlas Shoulder Complex
(10x thumb-up Front Raise
10x thumb down Front Raise
10x thumb up to down Front Raise
10x thumb-up Lateral Raise
10x thumb down Lateral Raise
10x thumb up to down Lateral Raise
10x Crossovers
10x Military Press)
 Session Week Day
Blue Falcon 5 1 5

COMMENTS FROM COACH TODAY'S WORK

"Cruise" runs are kind of like fun hard runs. They're a Warm-up:
step down on intensity than tempo runs. The idea with Run 800m - light
these to start refining your body's ability to switch and Run 200m - moderate
share load between energy systems. Run 200m - hard
The better you are at it, the more efficient you'll be. Training:
Plus, it allows us to efficiently keep the base up while
1) Run 12 min. @ Cruise effort/pace.
we train other elements.

Stick to the intensity. Don't kill yourself on these.

(Two ways to find this:
Make sure the hard stays fun. 1) Fancy way: Run at 85-90% of max heart rate.
2) Simple way: Add 30 sec. to your mile time)

2) Run 18 min. right after cruise interval @

easy to moderate pace.
 Session Week Day
Blue Falcon 6 2 1
http://view.vzaar.com/6977890/video
COMMENTS FROM COACH TODAY'S WORK
The progressions are ahead of your progress for now. Warm-up:
50x Sandbag Get-ups - 60/40
That's what we want. We want to make you —OR (if no sandbag available)—
overreach. For now. 1 Round
60x Bodyweight Get-ups
Today is merely an exercise in locking down the
negative chatter and getting the work DONE. Training:
"Be workmanlike," we like to say. Let that be your
1) 10 Rounds, one round every 90 sec.
refrain today.
Pull-ups @ Monday Progression table
On Round 10, instead of doing prescribed
reps, do Max Reps until failure

Rest 3-5 minutes

2) 4 Rounds, one every 2:25

300m Shuttle Sprint

Rest 3-5 minutes

3) 6 Rounds
Mastodon Complex - add one rep per round from
WEEK 1.
1-leg Poor Man’s Leg Curl e/s- - double reps
as Mastodon Complex
 Session Week Day
Blue Falcon 7 2 2
http://view.vzaar.com/7031074/video
COMMENTS FROM COACH TODAY'S WORK
See the video. It's detailed and includes a kick ass flow Warm-up:
chart. 4 Rounds - increase loading each round
3x Explosive Pull from Ground
3x Muscle Snatch/Clean
6x EOs

Training:

1) 6 Rounds
3x Muscle Variation* - increase loading to
difficult but doable
45 sec. Rest

*Athlete Choice - Muscle Variation:

1. Muscle Snatch if you chose a Snatch grip
in WEEK 1
2. Muscle Clean if you chose a Clean grip in
WEEK 1

2) 5 Rounds
10x Gorilla Complex
30 sec. Rest

3) 4 Rounds
30/30 Founder
30/30 Kneeling Founder
20x Face Down Back Extensions

Non-Oly Alternative:

Warm-up:
4 Rounds - increase loading each round
5x 1-arm KB Swing
5x 1-arm KB Clean + Squat
5x 1-arm KB Push Press

1) 6 Rounds
4x KB Thruster (double bells) - DBD
45 sec. Rest
 Session Week Day
Blue Falcon 8 2 3
http://view.vzaar.com/7031042/video
COMMENTS FROM COACH TODAY'S WORK
Big coaching point here: maximize recovery. Sit down, Warm-up:
lie down, whatever you need to do to make sure you Run 800m - light
can rest as much as possible between sets. Running Warm-up
4x 25m Build-up Sprints
We want to see intensity in the sprints!
Training:
Also, come into this session HYDRATED. Sprints +
dehydration = angry hammies.
1) 8 Rounds, one every 3 min.
Sprint 150m
Mastodon: bad, but not so bad. Soldier through.
Emphasis here is unbroken!
Pull-ups - same reps as Monday’s Pull-up
**On Round 8, do max reps pull-ups
Lastly, Atlas. Check it out: if you have to repeatedly
rest during a round, you are overloaded! Drop weight 2) 6 Rounds
until you can get through all rounds unbroken. That's 9x Rhino Complex - see Table for loading
your starting point. 9x RDL - same loading
30 sec. Rest

3) 3 Rounds
Lat + Pec Stretch
Atlas Shoulder Complex
(10x thumb-up Front Raise
10x thumb down Front Raise
10x thumb up to down Front Raise
10x thumb-up Lateral Raise
10x thumb down Lateral Raise
10x thumb up to down Lateral Raise
10x Crossovers
10x Military Press)
 Session Week Day
Blue Falcon 9 2 4

COMMENTS FROM COACH TODAY'S WORK

Same deal as last week, just a couple minutes longer. Warm-up:
Run 800m - light
Run 200m - moderate
Run 200m - hard

Training:

1) Run 14 min. @ Cruise effort/pace.

(Two ways to find this:

1) Fancy way: Run at 85-90% of max heart rate.
2) Simple way: Add 30 sec. to your mile time)

2) Run 16 min. right after cruise interval @

easy to moderate pace.
 Session Week Day
Blue Falcon 10 3 1

COMMENTS FROM COACH TODAY'S WORK

Pull-ups and Mastodon are NOT progressed, while the Warm-up:
300m shuttle runs are. 60x Sandbag Get-ups - 60/40
—OR (if no sandbag available—
You're welcome and I'm sorry, respectively. 1 Round
20x Ankles to Bar
But your confidence and performance should be high 20x Lunges e/s - unloaded
coming into today since you've seen all this work 40x Air Squats
before. Appreciate that feeling.
20x Ankles to Bar
We had fun with this session in the gym. Every time
we don't progress a really hard cycle like this, athletes
Training:
like to exaggerate at how "easy" today was.
1) 10 Rounds, one round every 90 sec.
That's great. If you're like that, it shows you're having Pull-ups @ Monday Progression table
fun with the training. On Round 10, instead of doing prescribed
reps, do Max Reps until failure
Keep it up.
Rest 3-5 minutes

2) 4 Rounds, one every 2:20

300m Shuttle Sprint

Rest 3-5 minutes

3) 6 Rounds
Mastodon Complex - same as WEEK 2.
1-leg Poor Man’s Leg Curl e/s- - double reps
as Mastodon Complex
 Session Week Day
Blue Falcon 11 3 2

COMMENTS FROM COACH TODAY'S WORK

Great session working the power variation. Warm-up:
3 Rounds - increase loading each round
It's fun because most athletes have caught up to the 3x Explosive Pull from Ground
idea of getting under the bar, and few are limited by 3x Hang Muscle Snatch/Clean
mobility or coordination with this one. 3x Hang Power Snatch/Clean
Instep Stretch
And they can throw some weight on the bar.
Training:
Expect to be heavy relative to last week. Bring in the
fast turnover you trained last week and keep the bar
popping as it comes up your body.
1) 6 Rounds
2x Power Variation* - increase loading to
difficult but doable
45 sec. Rest

*Athlete Choice - Power Variation:

1. Power Snatch if you chose a Snatch grip in
WEEK 1
2. Power Clean if you chose a Clean grip in
WEEK 1

2) 5 Rounds
12x Gorilla Complex
30 sec. Rest

3) 3 Rounds
12x Coelho Core Complex
75 sec. Farmer’s Carry - KB in each hand

Non-Oly Alternative:

Warm-up: 4 Rounds - increase loading each

round
5x 1-arm KB Swing
5x 1-arm KB Clean + Squat
5x 1-arm KB Push Press

1) 6 Rounds
2x 1-Arm KB Curtis P - DBD
45 sec. Rest
 Session Week Day
Blue Falcon 12 3 3

COMMENTS FROM COACH TODAY'S WORK

Another week at the 150m distance. You should be Warm-up:
comfortable with this volume of work. Run 800m - light
Running Warm-up
Focus on squeezing out as much intensity as you can. 8x 25m Build-up Sprints
Pull-ups are a struggle, but not overwhelming. Pace Training:
yourself on these.
1) 8 Rounds, one every 3 min.
Sprint 150m
Week 3 pull up reps from Monday’s Pull-up
**On Round 8, do max reps pull-ups

2) 6 Rounds
9x Rhino Complex - see Table for loading
9x RDL - same loading
30 sec. Rest

3) 3 Rounds
Lat + Pec Stretch
Atlas Shoulder Complex
(10x thumb-up Front Raise
10x thumb down Front Raise
10x thumb up to down Front Raise
10x thumb-up Lateral Raise
10x thumb down Lateral Raise
10x thumb up to down Lateral Raise
10x Crossovers
10x Military Press)
 Session Week Day
Blue Falcon 13 3 4

COMMENTS FROM COACH TODAY'S WORK

Good news: next week is 16 minutes of the interval as Warm-up:
well, so focus on "feeling" out the effort so that you Run 800m - light
can quickly get to the required pace and keep it there. Run 200m - moderate
Run 200m - hard

Training:

1) Run 14 min. @ Tempo effort/pace.

(Two ways to find this:

1) Fancy way: Run at 85-90% of max heart rate.
2) Simple way: Add 30 sec. to your mile time)

2) Run 16 min. right after tempo interval @

easy to moderate pace.
 Session Week Day
Blue Falcon 14 4 1
http://view.vzaar.com/7138210/video
COMMENTS FROM COACH TODAY'S WORK
Expect failure. Warm-up:
60x Sandbag Get-ups - 60/40
We're pushing you to experience it here on the pull- —OR (if no sandbag available—
ups. We want you to be forced to push beyond it and 70x Bodyweight Get-ups
continue to work.
Training:
When you hit it, simply hop off the bar, shake off, hop
back on, and go for as many reps as you can manage.
1) 10 Rounds, one round every 90 sec.
Repeat until you hit your number.
Pull-ups @ Monday Progression table
If you don't get your numbers in, you still owe us.
On Round 10, instead of doing prescribed
Make it up in the max rep round. reps, do Max Reps until failure

Rest 3-5 minutes

2) 4 Rounds, one every 2:15

300m Shuttle Sprint

Rest 3-5 minutes

3) 6 Rounds
Mastodon Complex - add 2 reps per round from
WEEK 3.
1-leg Poor Man’s Leg Curl e/s- - double reps
as Mastodon Complex
 Session Week Day
Blue Falcon 15 4 2
http://view.vzaar.com/7138292/video
COMMENTS FROM COACH TODAY'S WORK
So, now we finally get to spend some time getting Warm-up:
under the bar fast. 3 Rounds - increase loading each round
3x Explosive Pull from Ground
It's been a gradual progression up to these full 3x Muscle Snatch/Clean
movements, not just in Blue Falcon, but over the 3x Hang Power Snatch/Clean
course of the whole macrocycle (if you've followed it 3x Hang Snatch/Clean
all the way through). Instep Stretch
We wanted to do that to give you time to work on
Training:
things piece by piece. There are other programs that
dive hard into the Oly world on the site. This is more
targeting exposure and technique. 1) 5 Rounds
2x Full Variation* - increase loading to
Anyway, work hard and don't be afraid to push the difficult but doable
weight! 45 sec. Rest

*Athlete Choice - Power Variation:

1. Full Snatch if you chose a Snatch grip in
WEEK 1
2. Full Clean if you chose a Clean grip in
WEEK 1

2) 5 Rounds
12x Gorilla Complex
30 sec. Rest

3) 4 Rounds
30/30 Founder - 5/2.5 lbs.
30/30 Kneeling Founder - 5/2.5 lbs.
20x Face Down Back Extensions

Non-Oly Alternative:

Warm-up: 4 Rounds - increase loading each

round
5x 1-arm KB Swing
5x 1-arm KB Clean + Squat
5x 1-arm KB Push Press

1) 6 Rounds
3x 1-Arm KB Snatch - DBD
45 sec. Rest
 Session Week Day
Blue Falcon 16 4 3
http://view.vzaar.com/7138371/video
COMMENTS FROM COACH TODAY'S WORK
<-- Check out that vid. Warm-up:
Run 800m - light
Jake hits all the major points. Running Warm-up
4x 25m Build-up Sprints

Training:

1) 8 Rounds, one every 3 min.

Sprint 100m
Pull-ups - Same reps as Monday’s Pull-up
**On Round 8, do max reps pull-ups

2) 6 Rounds
9x Rhino Complex - see Table for loading
9x RDL - same loading
30 sec. Rest

3) 3 Rounds
Lat + Pec Stretch
Atlas Shoulder Complex
(10x thumb-up Front Raise
10x thumb down Front Raise
10x thumb up to down Front Raise
10x thumb-up Lateral Raise
10x thumb down Lateral Raise
10x thumb up to down Lateral Raise
10x Crossovers
10x Military Press)
 Session Week Day
Blue Falcon 17 4 4

COMMENTS FROM COACH TODAY'S WORK

Hey, it may not exactly be old hat, but you've done Warm-up:
these efforts and should be able to dial in the effort Run 800m - light
without much thought. Run 200m - moderate
Run 200m - hard
If so, this is a great step in gauging run ability.
Training:

1) Run 16 min. @ Cruise effort/pace.

(Two ways to find this:

1) Fancy way: Run at 85-90% of max heart rate.
2) Simple way: Add 30 sec. to your mile time)

2) Run 14 min. right after cruise interval @

easy to moderate pace.
 Session Week Day
Blue Falcon 18 5 1

COMMENTS FROM COACH TODAY'S WORK

N/A Warm-up:
1200m Run - light
Running Drills Warm-up
800m - moderate to start, hard effort to
finish

Training:

1) Run 1.5 miles for time

RECORD TIME. COMPARE TO PRIOR.

2) Find max reps Pull-ups.

3) Find max reps Loaded Jumping Lunges in 90

sec.

Same loading as Session 1. COMPARE TO SESSION

1.