SSP Instruction Guidelines

History:
The SSP (SEAL Strength Program) was designed by a Navy SEAL instructor
to enhance the strength endurance capacities of trainees in the final stages
of their training pipeline. The original goal of this program was to prepare for
the rigorous physical requirements of combat operations as a US Navy SEAL,
however, the results from this program will carry over to every facet of daily life
for a civilian as well.

Purpose:
Use the following matrices and your scores on the bench press and squat tests
to find your correct Working Weight to be used throughout the 3 month (block) SSP.

BENCH PRESS TEST SQUAT TEST

SSP Upper Body Matrix for Working Weight calculation SSP Lower Body Matrix for Working Weight calculation
Repetitions % of Bodyweight Calculation
Repetitions % of bodyweight Calculation
>40 reps 120% bodyweight Bodyweight x 1.2 = working weight
>20 reps 120% bodyweight Bodyweight x 1.2 = 120% 35-39 reps 110% bodyweight Bodyweight x 1.1 = working weight
17-19 reps 110% bodyweight Bodyweight x 1.1 = 110% 30-34 reps 100% bodyweight Bodyweight x 1.0 = working weight
14-16 reps 100% bodyweight Bodyweight x 1.0 = 100% 25-29 reps 90% bodyweight Bodyweight x 0.9 = working weight
11-13 reps 90% bodyweight Bodyweight x 0.9 = 90% 20-24 reps 80% bodyweight Bodyweight x 0.8 = working weight
8-10 reps 80% bodyweight Bodyweight x 0.8 = 80% 15-19 reps 70% bodyweight Bodyweight x 0.7 = working weight
5-7 reps 70% bodyweight Bodyweight x 0.7 = 70% 10-14 reps 60% bodyweight Bodyweight x 0.6 = working weight
5-9 reps 50% bodyweight Bodyweight x 0.5 = working weight
2-4 reps 60% bodyweight Bodyweight x 0.6 = 60%
1-4 reps 40% bodyweight Bodyweight x 0.4 = working weight
0-1 reps 50% bodyweight Bodyweight x 0.5 = 50% 0 reps 30% bodyweight Bodyweight x 0.3 = working weight

Description:
Bench press test: 1 set of max reps of bench press at bodyweight (within 5 lbs)
Squat test: 1 set of max reps of back squat to parallel at bodyweight (within 5 lbs)
100% effort required for accurate placement

Movement standards:
Bench press range of motion is from full lock out, down to touching chest, to full
lock out again. Squat depth is to LEGIT parallel or below.

Example: A 205 lb person benches 9 reps on bench TEST, match

that up with the matrix to fnd a working weight of 80% of
bodyweight. Multiply 205 x 0.8 to get a working weight of 164 lbs,
round that off to 165 lbs and use that as your Working Weight.

The bench press working weight will be re-tested at the end of each
month long block, the squat working weight will be the same throughout
all 3 blocks, only re-tested at the end of the 3 month training cycle.
The squat and bench tests each have separate matrices.

When you RETEST at the end of blocks, use the SAME bodyweight you
used for the first test, even if you gained or lost bodyweight throughout the
program. That’s the only way to receive an accurate measurement of progress.

Comparison:
SEAL student numbers: Good Avg Weak Records
Bench press at bodyweight: >20 15 <10 39 reps at 225 lbs
Squat at bodyweight: >40 33 <15 166 reps at 170 lbs
Pullups with 25 lb plate: >15 12 <8 38 reps at 165 lbs BW + 25
 BENCH PRESS TEST
RING PULLUPS
UPPER BODY PUSH/PULL
Block 1 Week 1 Day 1 (Flat Bench TEST)

[Tier 1]
Flat bench/ring pullups

First set is the TEST set

Max reps x bench press bodyweight

1 x test set Rest :90 seconds
10 x ring pullups
Rest :90 seconds

Find Working Weight (WW) from Matrix for next 4 sets

Max reps x bench press Working Weight

4x Rest :90 seconds
10 x ring pull-ups
Rest :90 seconds

[Tier 2]
Bar dips/DB rows
20 bar dips (or max reps if <20)
3x Rest :60 seconds
15 (each arm) x single arm supported bent over DB rows - heavy
Rest :60 seconds

[Tier 3]
Arms
Super set + 50% drop set
16 (8 each arm) x dumbbell curls - heavy
16 (8 each arm) x dumbbell hammer curls - heavy
Max reps x dumbbell curls - light
Max reps x dumbbell hammer curls - light
2x Rest :60 seconds

50% drop set

15 x standing overhead 2 handed single dumbbell tricep extensions - heavy
Max reps x standing overhead 2 handed single dumbbell tricep extensions - light
Rest :60 seconds

[Tier 4]
Abs/core
1 x - 50 x situps for time - hands touch ground overhead then toes Repetitions % of bodyweight Calculation
>20 reps 120% bodyweight Bodyweight x 1.2 = 120%
17-19 reps 110% bodyweight Bodyweight x 1.1 = 110%
2x 30 (15 each side) x 25# plate Russian Twists 14-16 reps 100% bodyweight Bodyweight x 1.0 = 100%
Rest :30 seconds 11-13 reps 90% bodyweight Bodyweight x 0.9 = 90%
8-10 reps 80% bodyweight Bodyweight x 0.8 = 80%
20 (10 each side) x hanging side knee raises 5-7 reps 70% bodyweight Bodyweight x 0.7 = 70%
2x 2-4 reps 60% bodyweight Bodyweight x 0.6 = 60%
Rest :30 seconds
0-1 reps 50% bodyweight Bodyweight x 0.5 = 50%
 METCON (SHORT)
DEADLIFT - RING DIPS- GHD SITUPS

METCON
Block 1 Week 1 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon
Deadlift/Tricep pushups/GHD situps

21-15-9
Deadlift 225 lbs (or 110% of bodyweight)
For time Ring dips
GHD Situps (or double the reps of regular situps)

[Tier 2]
Commando Alternating Barbell Push Press
2x 30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Shoulder movement
1 x - 100 Arm haulers for time

Rest :60 seconds

[Tier 4]
Abs/core
1 x - 200 yds single hand farmer’s carry 54 lb KB
Switch hands ONLY every 50 yds

Rest :45 seconds

1 x - 2 minute side plank with feet 2’ apart on floor

switch sides every 30 seconds
 ACTIVE REST
ACTIVE REST
Block 1 Week 1 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in the weight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Bicycling
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 SQUAT TEST
75% WALKING LUNGES

LOWER BODY
Block 1 Week 1 Day 4 (Squat TEST)

[Tier 1]
Back Squats (to parallel)

First set is the TEST set (limit to 40 reps if necessary)

SQUAT TEST
Max reps x bodyweight barbell back squats
1x Rest 3 minutes
Rest MAXIMUM of 3 breaths between repetitions

Use rep number from test to find Squat Working Weight (WW) from lower body matrix for next 2 sets

2x Max reps x back squats at Squat working weight

Rest 3 minutes

[Tier 2]
Walking Lunges
2x 12 (6 each leg) x walking lunges with 75% of lower body working weight (WW x 0.75 = lunge weight)
Rest 2:00 minutes

[Tier 3]
Jumping
8x 1 x max height box jump from parallel depth seated position. SSP Lower Body Matrix for Working Weight calculation
Rest :10 seconds Repetitions % of Bodyweight Calculation
>40 reps 120% bodyweight Bodyweight x 1.2 = working weight
35-39 reps 110% bodyweight Bodyweight x 1.1 = working weight
[Tier 4] 30-34 reps 100% bodyweight Bodyweight x 1.0 = working weight
Abs/core 25-29 reps 90% bodyweight Bodyweight x 0.9 = working weight
20-24 reps 80% bodyweight Bodyweight x 0.8 = working weight
6x
One flights of stairs (up and down) farmer’s carry with single 54# kb. 15-19 reps 70% bodyweight Bodyweight x 0.7 = working weight
Switch hands only at bottom, no rest 10-14 reps 60% bodyweight Bodyweight x 0.6 = working weight
5-9 reps 50% bodyweight Bodyweight x 0.5 = working weight
1-4 reps 40% bodyweight Bodyweight x 0.4 = working weight
1- 2:00 minute side plank - switch side every 30 seconds 0 reps 30% bodyweight Bodyweight x 0.3 = working weight
 OVERHEAD PRESS
60% WORKING WEIGHT
RING ROWS

UPPER BODY PUSH/PULL

Block 1 Week 1 Day 5 (Overhead)

[Tier 1]
Overhead press/ring rows
60% Block 1 Working Weight (WW) x max reps strict overhead press, superset into max reps push press - record both numbers
Rest :90 seconds
5x
10 x supine ring rows
Rest :90 seconds

[Tier 2]
DB Shoulder presses/Barbell shrugs
15 x Arnold Dumbbell Presses - medium weight
Max reps x Arnold Dumbbell Presses - 50% of previous weight
3x Rest :45 seconds

15 x heavy barbell shrugs

Rest :45 seconds

Commando push press

30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x
Rest :60 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Pushups/Arm haulers
For time, partition any way you like
40 x chest to floor pushups
1x
100 x arm haulers (single count)

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps - hands touch ground overhead, then toes
8x-
Rest :10 seconds
8 x 30 seconds rounds (20 seconds work, 10 seconds rest) - 4 minutes total

Rest :60 seconds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side

Rest :60 seconds

1 x 20 (10 each side) x side to side toes to bar -

Toes touch the bar on left or right side of hands - alternating
 5 rounds
5 x toes to bar
10 x pullups
15 x ring dips
20 steps x walking lunges + 45# plateoverhead
400m run (2000m total)

METCON
Block 1 Week 1 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

5 rounds for time

5 x toes to bar
10 x pullups
For time 15 x ring dips
20 yd walking lunges + 45 lb plate overhead
400m run

Rest 4:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Attach line to waist, drive through the heels using posterior chain to “pull” heels back, propelling you forward
using glutes/hips. Continue same forward pulling position throughout 400 yds, stopping as few times as
possible.

Rest 2:00 minutes

[Tier 3]
Russian Barbell Throw
20 x Russian barbell throw (10 each side) - barbell + 45 lb plate
2x
Rest :45 seconds

[Tier 4]
Abs/core
1 x - 2 minute side plank hold - switch sides every 30 seconds
 BENCH PRESS
WORKING WEIGHT + 10#
PULLUPS

UPPER BODY PUSH/PULL

Block 1 Week 2 Day 1 (Flat Bench)

[Tier 1]
Flat bench/pullups

Max reps x bench press Block 1 Working Weight (WW) +10 lbs
Rest :90 seconds
5x
10 x commando pullups (5 each side)
Rest :90 seconds

[Tier 2]
Tricep pushups/DB rows
15 x tricep pushups
Rest :60 seconds
3x 15 x single arm supported bent over DB rows - heavy
*Raise supporting hand position height from previous week
Rest :60 seconds

[Tier 3]
Arms
Super set
15 x bent bar curls - heavy
16 (8 each arm) x dumbbell hammer curls - medium
Rest :60 seconds
2x
Super set
15 x cable tricep extensions - heavy
15 x standing overhead 2 handed single dumbbell tricep extensions - medium
Rest :60 seconds

[Tier 4]
Abs/core
1 x - 100 situps for time - hands touch ground overhead and toes

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 METCON (SHORT)
6 rounds
5 x 115# Thruster
10 x pullups

METCON
Block 1 Week 2 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

6 rounds for time

5 x 115 lb thrusters
For time
10 x pullups

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
20 x Russian barbell throw (10 each side) using barbell + 45 lb plate
2x
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
1 x - 300 yds farmer’s carry with single 54 lb KB - switch positions every 50 yds
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 ACTIVE REST
ACTIVE REST
Block 1 Week 2 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in the weight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Bicycling
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 FRONT SQUAT
85% WORKING WEIGHT
75% DEFICIT LUNGES
LOWER BODY
Block 1 Week 2 Day 4 (Front squats)

[Tier 1]
Olympic Depth Front Squats
3x Max reps x Oly depth front squats at 85% of WW
Rest 3 minutes

[Tier 2]
Step Back Lunges
3x 12 (6 each leg) x step back lunges from 2" deficit (2” elevation front foot) with 75% of WW
Rest 2:00 minutes

[Tier 3]
Endurance
1 x - Continuous 400 yd tire drag - medium load
alternate pulling position regularly (walking forward, backward, laterally, etc) but do not stop

Rest 2 minutes

[Tier 4]
Abs/core
4 rounds for time
5 toes to bar
3x 20 (10 each side) x Russian twists with 25 # plate
20 x situps
 BAR DIPS
CTB PULLUPS
UPPER BODY PUSH/PULL
Block 1 Week 2 Day 5 (Decline)

[Tier 1]
Dips/Chest to bar pullups
Max reps x bar dips
5x Rest :90 seconds
Max reps x chest to bar pullups - strict to failure, then kipping to failure - record both numbers
Rest :90 seconds

Rest 2 minutes

[Tier 2]
Ring pushups/Ring rows
10 x ring pushups - chest touches thumbs at bottom, press rings together to touch at full lockout
- if 10 reps is too dificult, do max reps instead
3x Rest :60 seconds
10 x supine ring rows - chest touches thumbs at top - adjust angle if too difficult
Rest :60 seconds

[Tier 3]
Tricep pushups/arm haulers
15 x tricep pushups - chest touches hands at bottom
3x Rest :15 seconds
30 x arm haulers (single count)
Rest :15 seconds

[Tier 4]
Abs/core
2x 20 x hanging side knee raises - (10 each side)
Rest :30 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

1 x - 50 situps - hands touch ground overhead, then toes

 6 rounds
10 x 95# thruster)
10 x CTF pushups
10 x 54# KB swing
20 x situps
400m run (2400m total)
METCON
Block 1 Week 2 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

6 rounds for time

10 x 95 lb thruster
10 x chest to floor pushups
6x 10 x 54 lb KB swings
20 x situps
400m run

Rest 3:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Attach line to waist, drive through the heels using posterior chain to “pull” heels back, propelling you forward
using glutes/hips. Continue same forward pulling position throughout 400 yds, stopping as few times as
possible.

Rest 2:00 minutes

[Tier 3]
Arm haulers
For time
1 x - 100 x arm haulers - single count

[Tier 4]
Abs/core
1 x - 70 anchored situps for time - arms folded across chest, hands STAY on shoulders.
Shoulder blades touch ground on bottom of rep, elbows touch knees at top of rep

Rest :60 seconds

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds

30 seconds side plank hold with 25 lb plate on hip - right side

Rest :15 seconds
2x
30 seconds side plank hold with 25 lb plate on hip - left side
Rest :15 seconds
 BENCH PRESS
WORKING WEIGHT + 20#
COMMANDO PULLUPS

UPPER BODY PUSH/PULL

Block 1 Week 3 Day 1 (Flat Bench)

[Tier 1]
Flat bench/commando pullups

Max reps x bench press of Block 1 Working Weight (WW) + 20 lbs

5x Rest :90 seconds
10 x pullups
Rest :90 seconds

[Tier 2]
Bar dips/DB rows
20 bar dips - do max reps if <20
3x Rest :60 seconds
15 (each arm) x single arm supported bent over DB rows - heavy
Rest :60 seconds

[Tier 3]
Arms
Superset + 50% dropset
16 (8 each arm) x dumbbell curls - heavy
16 (8 each arm) x dumbbell hammer curls - heavy
Max reps x dumbbell curls - light
Max reps x dumbbell hammer curls - light
2x Rest :60 seconds

15 x standing overhead 2 handed single dumbbell tricep extensions - heavy

Max reps x standing overhead 2 handed single dumbbell tricep extensions - 50% of previous weight
Rest :60 seconds

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps (hands touch ground overhead, then toes)
8x
Rest :10 seconds
Repeat cycle 8 times - [8 x 30 seconds rounds (20 seconds work, 10 seconds rest)] - 4 minutes total

Rest :60 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side
 METCON (SHORT)
300yd SHUTTLE RUN
METCON
Block 1 Week 3 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon (Sprints)
Descriptions - Sprint: 100% effort. That’s it, just run as fast as you possibly can in each iteration.

300 yd shuttle run

Set up cones 25 yds apart.
Repeat 25 yd sprint x 6 (300 yds total) down and back
Sprint 1 - Sprint from one cone to the other and back again,
continuously for 6 laps back and forth as fast as possible, absolute 100% effort

Rest exactly 2:00 Minutes

Repeat 25 yd sprint x 6 (300 yds total) down and back

Sprint 2 - Sprint from one cone to the other and back again,
continuously for 6 laps back and forth as fast as possible, absolute 100% effort

Note times for each iteration and the difference between the times.

Rest 3:00 minutes

[Tier 2]
Recovery walk
600m walk, focus on recovery

[Tier 3]
Pullups
For time:
For time - 100 pullups
Kipping is allowed

[Tier 4]
Abs/core
1 x - 100 anchored situps for completion, not for time, try to go unbroken -
arms folded across chest, hands STAY on shoulders.
Shoulder blades touch ground on bottom of rep, elbows touch knees at top of rep

Rest :60 seconds

1 x - 2 minute side plank with feet 2’ apart on floor

switch sides every 30 seconds
 ACTIVE REST
ACTIVE REST
Block 1 Week 3 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 WALKING LUNGES
85% WORKING WEIGHT
85% RDL
45% JUMPING LUNGES

LOWER BODY
Block 1 Week 3 Day 4 (Walking lunges)

[Tier 1]
Walking lunges
12 x walking lunges (6 each leg) with 85% of Working Weight on barbell - back position
4x
Rest 2 minutes

[Tier 2]
Deadlift
10 x Romanian deadlift with 85% of working weight
3x
Rest 1 minute

[Tier 3]
Jumping lunges
12 x jumping lunges with 45% of working weight on barbell
2x
Rest :90 seconds

[Tier 4]
Abs/core
4 rounds for time
10 hanging side knee raises (5 per side)
4x 15 x situps
20 (10 each side) x Russian twists with 25 # plate

Rest 1 minute

1 x - 2 minute side plank with feet 2’ apart on floor

switch sides every 30 seconds
 OVERHEAD PRESS
65% WORKING WEIGHT
COMMANDO PULLUPS

UPPER BODY PUSH/PULL

Block 1 Week 3 Day 5 (Overhead)

[Tier 1]
Overhead press/ring rows
65% Working Weight (WW) x max reps of overhead strict press, superset max reps push press - record both numbers
5x Rest :90 seconds
10 x Commando pullups (5 each side)
Rest :90 seconds

[Tier 2]
DB lateral raises/bent over lateral raises
Superset
3x 15 x dumbbell lateral raises
15 x dumbbell bent over lateral raises
Rest :60 seconds
Last set, finish with 50% drop set

[Tier 3]
Pushups/Arm haulers
For time, partition any way you like
1x 50 x chest to floor pushups
100 x arm haulers (single count)

[Tier 4]
Abs/core
For time
1 x - 25 x GHD situps
If no GHD, sub 100 situps for time (hands touch ground overhead and toes)

Rest :60 seconds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side
Rest :60 seconds

1 x - 20 (10 each side) x knee ups - alternating sides

 METCON (Long Duration)
100 each of pullups, CTF pushups,
situps, armhaulers + 400m run (1600m total)

MetCon
Block 1 Week 3 Day 6 (Long Duration)

[Tier 1]
MetCon Long Duration
For time:
100 pullups
400m run
100 CTF pushups
400m run
100 situps
400m run
100 arm haulers
400m run

Rest 4 minutes

[Tier 2]
Overhead squat
2 x - 10 x overhead squat with empty barbell - focus on tight core and full depth
Rest :30 seconds

[Tier 3]
Romanian Deadlift
2 x - 10 (each leg) x single leg Romanian deadlift with empty barbell

[Tier 4]
Abs/core
30 x 25# plate Russian Twists - (15 each side)
2x
Rest :30 seconds

1 x - 2 minute x side plank hold, switch sides every 30 seconds

 BENCH PRESS RE-TEST
60% DUMBBELLS
DUMBBELL ROWS

UPPER BODY PUSH/PULL

Block 1 Week 4 Day 1 (Bench TEST + DB deload)

[Tier 1]
Flat bench/pullups
First set is the TEST set
Max reps x bench press at original bodyweight used during week 1 bench test
Rest :90 seconds
1x
10 x pullups
Rest :90 seconds

Compare today’s reps to week 1 day 1 bench press test. Note and log difference.

Using latest reps, calculate new working weight for Block 2 from SSP upper body matrix
Use NEW working weight for the rest of this workout and Block 2.

[Tier 2]
DB bench press/DB rows
12 x dumbbell flat bench press using 60% (30% each dumbbell) of NEW working weight (Block 2 WW)
Rest :60 seconds
3x
12 x bent over supported single arm dumbell rows at same weight as dumbbell bench
Rest :60 seconds

[Tier 3]
Arms
12 x bent bar skull crushers - light weight, pause for 2 count at bottom of rep
Rest :60 seconds
3x
12 x bent bar bicep curls - light weight, pause & squeeze for 2 count at top
Rest :60 seconds

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps (hands touch ground overhead, then toes)
8x- Rest :10 seconds
8 x 30 seconds rounds (20 seconds work, 10 seconds rest) - 4 minutes total - record cumulative score

Rest :60 seconds

Repetitions % of bodyweight Calculation
>20 reps 120% bodyweight Bodyweight x 1.2 = 120%
1 x - 200 yds single hand farmer’s carry 54 lb KB 17-19 reps 110% bodyweight Bodyweight x 1.1 = 110%
Switch hands ONLY every 50 yds 14-16 reps 100% bodyweight Bodyweight x 1.0 = 100%
11-13 reps 90% bodyweight Bodyweight x 0.9 = 90%
20 x single 54 lb KB side bends - right side 8-10 reps 80% bodyweight Bodyweight x 0.8 = 80%
2x 5-7 reps 70% bodyweight Bodyweight x 0.7 = 70%
no rest
2-4 reps 60% bodyweight Bodyweight x 0.6 = 60%
20 x single 54 lb KB side bends - left side 0-1 reps 50% bodyweight Bodyweight x 0.5 = 50%
 METCON (Short Duration)
DEADLIFTS
PULLUPS
CTF PUSHUPS

METCON
Block 1 Week 4 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon using Deadlift/Pullups/CTF Pushups

4 rounds for time

10 x Deadlift 225 lbs (or 110% of bodyweight)
For time 15 x pullups
20 x chest to floor (CTF) pushups

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
2x 30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
2x 20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
2x 100 yds walking goblet carry or single arm rack 54 lb KB - switch positions as needed
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 BOX SQUAT
85% WORKING WEIGHT
65% POWER CLEAN

LOWER BODY
Block 1 Week 4 Day 4 (box squats)

[Tier 1]
Box Squat to Parallel
Every 2.5 minutes: 0:00, 2:30, 5:00, 7:50, etc.
3 x box squat 85% working weight, maximum speed
10 sets Superset with
6 x 65% working weight power clean
Rest is the remaining time in the 2.5 minutes

Rest 3 minutes before Tier 2

[Tier 2]
KB Stair Endurance
10 x
1 flights of stairs, up and down, holding 2 x 44# kb's in double front rack position.
Rest 30 seconds after every 2 flights

[Tier 3]
Speed
EMOM (Every Minute On the Minute)
6x
25 yd prowler sprint with 2 x 45# plate load
Rest remaing time in the minute

[Tier 4]
Abs/core
4 rounds for time
25 x situps
4x
20 (10 each side) x Russian twists with 25 # plate

Rest 30 seconds

1 x - 10 x empty barbell overhead squats - slow + 3 second pause at bottom - tight core
 DUMBBELLS
ALTERNATING DUMBBELL PRESS
DUMBBELL ROWS

UPPER BODY PUSH/PULL

Block 1 Week 4 Day 5

[Tier 1]
Ring dips/Chest to bar pullups
20 x alternating dumbbell bench press (10 each arm)
Rest :90 seconds
3x
10 x bent over supported dumbbell rows - high angle (10 each arm)
Rest :90 seconds

Rest 2 minutes

[Tier 2]
Ring pushups/Ring rows
Max reps x ring pushups
Rest :60 seconds
2x
Max reps x strict chest to bar pullups
Rest :60 seconds

[Tier 3]
Tricep pushups/arm haulers
Partition any way you like
1x 40 x tricep pushups
100 x arm haulers (single count)

Rest :90 seconds

[Tier 4]
Abs/core
1 x - 50 situps - hands touch ground overhead, then toes

Rest : 60 seconds

2x 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

1 x - 20 x hanging side knee raises - (10 each side)

 METCON (Long Duration))
3 MILE TIMED RUN

MetCon
Block 1 Week 4 Day 6 (Long Duration)

[Tier 1]
Run - 3 miles
Running: Map out approximately 3 miles and go run it. Pay attention to your metabolic and
respiratory threshold, DO NOT sprint from the start, then go into oxygen debt and spend the
Description rest of the 3 miles suffering trying to catch your breath. Instead, choose a pace you can maintain
and slowly ramp that up until you are running as fast as you can without having to slow down
to catch your breath. This is your respiratory threshold, get to know what that pace feels like.

1 x - Run 3 miles - or an approximate, but repeatable distance

Remember your running path and your time for it - we will revisit this measurement in the
later blocks of this program so you can compare progress.

Rest 3 minutes

[Tier 2]
Dips/pushups supersets
Max reps x bar dips
No rest, super set with
2x
Max reps x tricep pushups
Rest :60 seconds

[Tier 3]
Pullups
Max reps x strict pullups til failure, then immediately into max reps kipping pullups
2x
Rest :60 seconds

Record all numbers

[Tier 4]
Abs/core
1 x - 25 x GHD situps - for time (shoot for <50 seconds)
Substitute 100 situps for time if no GHD

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds
 BENCH PRESS
NEW BLOCK 2 WORKING WEIGHT
RING PULLUPS
UPPER BODY PUSH/PULL
Block 2 Week 1 Day 1 (Flat Bench)

[Tier 1]
Flat bench/pullups

Max reps x bench press Block 2 Working Weight (WW)

5x Rest :90 seconds
10 x ring pull-ups
Rest :90 seconds

[Tier 2]
Tricep pushups/DB rows
15 x tricep pushups
Rest :60 seconds
3x 15 x single arm supported bent over DB rows - heavy
*raise supporting hand position height from previous week
Rest :60 seconds

[Tier 3]
Arms
Super set
15 x bent bar curls - heavy
16 (8 each arm) x dumbbell hammer curls - medium
Rest :60 seconds
2x
Super set
15 x cable tricep extensions - heavy
15 x standing overhead 2 handed single dumbbell tricep extensions - medium
Rest :60 seconds

[Tier 4]
Abs/core
1 x - 100 situps for time - hands touch ground overhead and toes

2x 30 (15 each side) x 25# plate Russian Twists

Rest :30 seconds

20 (10 each side) x hanging side knee raises

2x
Rest :60 seconds
 4 rounds
5 x 135# squat cleans
10 x CTB pullups
15 x situps

METCON
Block 2 Week 1 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

4 rounds for time

5 x 135 lb squat cleans
For time 10 x CTB (Chest To Bar) pullups
15 x situps

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
2x 30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
2x 20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
2x 100 yds walking goblet carry or single arm rack 54 lb KB - switch positions as needed
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 ACTIVE REST
ACTIVE REST
Block 2 Week 1 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 SQUAT TO PARALLEL
WORKING WEIGHT + 10%
80% WALKING LUNGES

LOWER BODY
Block 2 Week 1 Day 4

[Tier 1]
Back Squats (to parallel)
Back squats
3x Max reps x back squats at working weight + 10% (WW x 1.1)
Rest 3 minutes

[Tier 2]
Walking Lunges
2x
12 (6 each leg) x walking lunges with 80% of lower body working weight (WW x 0.80 = lunge weight)
Rest 2:00 minutes

[Tier 3]
Jumping
8x 1 x max height box jump from parallel depth seated position.
Rest :10 seconds

[Tier 4]
Abs/core
One flights of stairs (up and down) farmer’s carry with single 54# kb.
6x
Switch hands only at bottom, no rest
Substitute 50 yds farmer’s walk with same load and switch interval if no stairs available

1 - 2:00 minute side plank - switch side every 30 seconds

 OVERHEAD PRESS
70% WORKING WEIGHT
RING ROWS

UPPER BODY PUSH/PULL

Block 2 Week 1 Day 5 (Overhead)

[Tier 1]
Overhead press/ring rows
70% Block 1 Working Weight (WW) x max reps strict overhead press, superset into max reps push press - record both numbers
Rest :90 seconds
5x
10 x supine ring rows
Rest :90 seconds

[Tier 2]
DB Shoulder presses/Barbell shrugs
15 x Arnold Dumbbell Presses - medium weight
Max reps x Arnold Dumbbell Presses - 50% of previous weight
3x Rest :45 seconds

15 x heavy barbell shrugs

Rest :45 seconds

Commando push press

30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x
Rest :60 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Pushups/Arm haulers
For time, partition any way you like
40 x chest to floor pushups
1x
100 x arm haulers (single count)

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps - hands touch ground overhead, then toes
8x-
Rest :10 seconds
8 x 30 seconds rounds (20 seconds work, 10 seconds rest) - 4 minutes total

Rest :60 seconds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side

Rest :60 seconds

1 x 20 (10 each side) x side to side toes to bar -

Toes touch the bar on left or right side of hands - alternating
 5 Rounds
Pullups, dips, squats
CTF pushups, KB swings
METCON
Block 2 Week 1 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

5 ROUNDS (WITH 20 LB WEIGHT VEST OR KIT IF AVAILABLE)

400m run
10 x pullups
10 x dips
For time
10 x air squats
10 x chest to floor pushups
10 x 54 lb KB swings

Rest 4:00 minutes

[Tier 2]
1 x - Tire drag
400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible

Rest 2:00 minutes

[Tier 3]
Russian Barbell Throw
20 x Russian barbell throw (10 each side) - barbell + 45 lb plate
2x
Rest :45 seconds

[Tier 4]
Abs/core
30 seconds side plank hold with 25 lb plate on hip - right side
Rest :15 seconds
2x
30 seconds side plank hold with 25 lb plate on hip - left side
Rest :15 seconds
 BENCH PRESS
WORKING WEIGHT + 10#
PULLUPS

UPPER BODY PUSH/PULL

Block 2 Week 2 Day 1 (Flat Bench)

[Tier 1]
Flat bench/pullups

Max reps x bench press Block 2 Working Weight (WW) +10 lbs
Rest :90 seconds
5x
10 x pull-ups
Rest :90 seconds

[Tier 2]
Tricep pushups/DB rows
15 x tricep pushups
Rest :60 seconds
3x 15 x single arm supported bent over DB rows - heavy
*Raise supporting hand position height from previous week
Rest :60 seconds

[Tier 3]
Arms
Super set
15 x bent bar curls - heavy
16 (8 each arm) x dumbbell hammer curls - medium
Rest :60 seconds
2x
Super set
15 x cable tricep extensions - heavy
15 x standing overhead 2 handed single dumbbell tricep extensions - medium
Rest :60 seconds

[Tier 4]
Abs/core
1 x - 100 situps for time - hands touch ground overhead and toes

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 5 rounds
5 x 115# clusters (clean + thruster)
10 x ring dips
10 x 54 lb KB swing

METCON
Block 2 Week 2 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

5 rounds for time

5 x 115 lb clusters (clean + thruster)
For time 10 x ring dips
10 x 54 lb KB swing

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
2x 30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
2x 20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
1 x - 200 yds farmer’s carry with single 54 lb KB - switch positions every 50 yds
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 ACTIVE REST
ACTIVE REST
Block 2 Week 2 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 FRONT SQUAT
90% WORKING WEIGHT
80% DEFICIT LUNGES

LOWER BODY
Block 2 Week 2 Day 4 (Front squats)

[Tier 1]
Olympic Depth Front Squats
3x Max reps x Oly depth front squats at 90% of WW
Rest 3 minutes

[Tier 2]
Step Back Lunges
3x 12 (6 each leg) x step back lunges from 2" deficit (2” elevation front foot) with 80% of WW
Rest 2:00 minutes

[Tier 3]
Endurance
1 x - Continuous 400 yd tire drag - medium load
alternate pulling position regularly (walking forward, backward, laterally, etc) but do not stop

Rest 2 minutes

[Tier 4]
Abs/core
4 rounds for time
5 toes to bar
4x 20 (10 each side) x Russian twists with 25 # plate
20 x situps
 BAR DIPS + 10% WORKING WEIGHT
PULLUPS + 10%WORKING WEIGHT

UPPER BODY PUSH/PULL

Block 2 Week 2 Day 5 (Decline)

[Tier 1]
Dips/Chest to bar pullups
Movement: Bar dips - parallel or angled
Description Range of motion: Shoulder joint below elbow joint, up to fully locked out - minimal kipping or body motion
Weight: Bodyweight + 10% of Block 2 upper body working weight
Repetition: Max reps - 100% effort each set

Max reps x bar dips + 10% working weight

Rest :90 seconds
5x
Max reps x pullups + 10% working weight
Rest :90 seconds

Rest 2 minutes

[Tier 2]
Ring pushups/Ring rows
10 x ring pushups - chest touches thumbs at bottom, press rings together to touch at full lockout
- if 10 reps is too dificult, do max reps instead
3x Rest :60 seconds
10 x supine ring rows - chest touches thumbs at top - adjust angle if too difficult
Rest :60 seconds

[Tier 3]
Tricep pushups/arm haulers
15 x tricep pushups - chest touches hands at bottom
3x Rest :15 seconds
30 x arm haulers (single count)
Rest :15 seconds

[Tier 4]
Abs/core
20 x hanging side knee raises - (10 each side)
2x
Rest :30 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

1 x - 50 situps - hands touch ground overhead, then toes

 OVERHEAD PRESS
KB SWINGS
RING DIPS
GHD SITUPS

METCON
Block 2 Week 2 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

18-15-12-9-6-3
115 lb overhead press
54 lb KB swings
For time Ring dips
GHD Situps
200m run between sets

Rest 4:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Alternate pulling direction by walking forward, backward, side to side, etc.

Rest 2:00 minutes

[Tier 3]
Russian Barbell Throw
20 x Russian barbell throw (10 each side) - barbell + 45 lb plate
2x
Rest :45 seconds

[Tier 4]
Abs/core
30 seconds side plank hold with 25 lb plate on hip - right side
Rest :15 seconds
2x
30 seconds side plank hold with 25 lb plate on hip - left side
Rest :15 seconds
 BENCH PRESS
WORKING WEIGHT + 20#
COMMANDO PULLUPS
UPPER BODY PUSH/PULL
Block 2 Week 3 Day 1 (Flat Bench)

[Tier 1]
Flat bench/commando pullups

Max reps x bench press of Block 2 Working Weight (WW) + 20 lbs

Rest :90 seconds
5x
10 x commando pullups (5 each side, change grip)
Rest :90 seconds

[Tier 2]
Bar dips/DB rows
20 bar dips - do max reps if <20
Rest :60 seconds
3x
15 (each arm) x single arm supported bent over DB rows - heavy
Rest :60 seconds

[Tier 3]
Arms
Superset + 50% dropset
16 (8 each arm) x dumbbell curls - heavy
16 (8 each arm) x dumbbell hammer curls - heavy
Max reps x dumbbell curls - light
Max reps x dumbbell hammer curls - light
2x Rest :60 seconds

15 x standing overhead 2 handed single dumbbell tricep extensions - heavy

Max reps x standing overhead 2 handed single dumbbell tricep extensions - 50% of previous weight
Rest :60 seconds

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps (hands touch ground overhead, then toes)
8x
Rest :10 seconds
Repeat cycle 8 times - [8 x 30 seconds rounds (20 seconds work, 10 seconds rest)] - 4 minutes total

Rest :60 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side
 Clean & Jerk ladder
135 lbs or 65% bodyweight

METCON
Block 2 Week 3 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

Ascending reps per minute of 135 lb clean and jerks (power clean is accepable)
Minute 1 = 1 x 135 lb clean and jerk
Minute 2 = 2 x 135 lb clean and jerk
Minute 3 = 3 x 135 lb clean and jerk, etc.
Your rest is the time remaining in the minute
continue until failure to complete required number of reps in the minute alloted.
Your score is total number of reps completed

Rest 4:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
2x 20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
100 yds walking goblet carry or single arm rack 54 lb KB - switch positions as needed
2x
Rest :60 seconds

2x 20 x hanging side knee raises - (10 each side)

Rest :60 seconds
 ACTIVE REST
ACTIVE REST
Block 2 Week 3 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 WALKING LUNGES
95% WORKING WEIGHT
95% RDL
50% JUMPING LUNGES

LOWER BODY
Block 2 Week 3 Day 4 (Walking lunges)

[Tier 1]
Walking lunges
12 x walking lunges (6 each leg) with 95% of Working Weight on barbell - back position
4x
Rest 2 minutes

[Tier 2]
Deadlift
10 x Romanian deadlift with 95% of working weight
3x
Rest 1 minute

[Tier 3]
Jumping lunges
12 x jumping lunges with 50% of working weight on barbell
2x
Rest :90 seconds

[Tier 4]
Abs/core
3 rounds for time
10 hanging side knee raises (5 per side)
3x 15 x situps
20 (10 each side) x Russian twists with 25 # plate

Rest 1 minute

1 x - 2 minute side plank with feet 2’ apart on floor

switch sides every 30 seconds
 OVERHEAD PRESS
75% WORKING WEIGHT
DUMBBELL ROWS

UPPER BODY PUSH/PULL

Block 2 Week 3 Day 5 (Overhead)

[Tier 1]
Overhead press/DB rows
75% Working Weight (WW) x max reps of overhead strict press, superset max reps push press - record both numbers
5x Rest :90 seconds
12 (each arm) x supported single arm bent over DB rows
Rest :90 seconds

[Tier 2]
DB lateral raises/bent over lateral raises
Superset
15 x dumbbell lateral raises
3x 15 x dumbbell bent over lateral raises
Rest :60 seconds
Last set, finish with 50% drop set

[Tier 3]
Commando barbell push press
30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x Rest :60 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 4]
Abs/core
For time
1 x - 25 x GHD situps
If no GHD, sub 100 situps for time (hands touch ground overhead and toes)

Rest :60 seconds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side
Rest :60 seconds

1 x - 20 (10 each side) x knee ups - alternating sides

 METCON (LONG)
400m RUN (3200m TOTAL),
KB SWINGS, RING DIPS,
PULLUPS, SITUPS

METCON
Block 2 Week 3 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

8 rounds for time

400m run
10 x 54 lb KB swings
For time 10 x ring dips
10 x pullups
20 x Situps

Rest 4:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Pull using ONLY one hand, no wrapping, slinging or attaching the line to your body or waist.
Making a loop in the line to grab onto is fine, switch hands and pulling stance occasionally

Rest 2:00 minutes

[Tier 3]
Russian Barbell Throw
20 x Russian barbell throw (10 each side) - barbell + 45 lb plate
2x
Rest :45 seconds

[Tier 4]
Abs/core
30 seconds side plank hold with 25 lb plate on hip - right side
Rest :15 seconds
2x
30 seconds side plank hold with 25 lb plate on hip - left side
Rest :15 seconds
 BENCH PRESS RE-TEST
60% DUMBBELLS
DUMBBELL ROWS
UPPER BODY PUSH/PULL
Block 2 Week 4 Day 1 (Bench TEST + DB deload)

[Tier 1]
Flat bench/pullups
First set is the TEST set
Max reps x bench press at original bodyweight used during block 1 week 1 bench test
Rest :90 seconds
1x
10 x pullups
Rest :90 seconds

Compare today’s reps to block 1 week 1 day 1 bench press test. Log difference.

Using latest reps, calculate NEW working weight for the next Block using SSP upper body matrix at the bottom
of this sheet. Use NEW working weight for the rest of this workout and from here on out in the program (Block 3)

[Tier 2]
DB bench press/DB rows
12 x dumbbell flat bench press using 60% (30% each dumbbell) of NEW working weight (Block 3 WW)
Rest :60 seconds
3x
12 x bent over supported single arm dumbell rows at same weight as dumbbell bench
Rest :60 seconds

[Tier 3]
Arms
12 x bent bar skull crushers - light weight, pause for 2 count at bottom of rep
Rest :60 seconds
3x
12 x bent bar bicep curls - light weight, pause & squeeze for 2 count at top
Rest :60 seconds

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps (hands touch ground overhead, then toes)
8x- Rest :10 seconds
8 x 30 seconds rounds (20 seconds work, 10 seconds rest) - 4 minutes total - record cumulative score

Rest :60 seconds

Repetitions % of bodyweight Calculation

1 x - 200 yds single hand farmer’s carry 54 lb KB >20 reps 120% bodyweight Bodyweight x 1.2 = 120%
Switch hands ONLY every 50 yds 17-19 reps 110% bodyweight Bodyweight x 1.1 = 110%
14-16 reps 100% bodyweight Bodyweight x 1.0 = 100%
20 x single 54 lb KB side bends - right side 11-13 reps 90% bodyweight Bodyweight x 0.9 = 90%
8-10 reps 80% bodyweight Bodyweight x 0.8 = 80%
2x no rest 5-7 reps 70% bodyweight Bodyweight x 0.7 = 70%
20 x single 54 lb KB side bends - left side 2-4 reps 60% bodyweight Bodyweight x 0.6 = 60%
0-1 reps 50% bodyweight Bodyweight x 0.5 = 50%
 3 Rounds
500m row repeats

METCON
Block 2 Week 4 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

500m rowing repeats

500m row as fast as possible
Repeat x 3
Rest the same amount of time it took you to row 500m

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
2x 30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
2x 20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
2x 100 yds walking goblet carry or single arm rack 54 lb KB - switch positions as needed
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 BOX SQUAT
90% WORKING WEIGHT
70% POWER CLEAN
LOWER BODY
Block 2 Week 4 Day 4 (box squats)

[Tier 1]
Box Squat to Parallel
Every 2.5 minutes: 0:00, 2:30, 5:00, 7:50, etc.
3 x box squat 90% working weight, maximum speed
10 sets Superset with
6 x 70% working weight power clean
Rest is the remaining time in the 2.5 minutes

Rest 3 minutes

[Tier 2]
KB Stair Endurance
10 x
1 flights of stairs, up and down, holding 2 x 44# kb's in double front rack position.
Rest 30 seconds after every 2 flights - Substitute step ups if no stairs availablet

[Tier 3]
Explosiveness
6 x - Standing double leg jump up flight of stairs (6 iterations)
:10 seconds rest at bottom of stairs

[Tier 4]
Abs/core
4 rounds for time
25 x situps
4x
20 (10 each side) x Russian twists with 25 # plate

Rest 30 seconds

1 x - 10 x empty barbell overhead squats - slow + 3 second pause at bottom - tight core
 DUMBBELLS
ALTERNATING DUMBBELL PRESS
PULLUPS + 15% WORKING WEIGHT

UPPER BODY PUSH/PULL

Block 2 Week 4 Day 5

[Tier 1]
Ring dips/Chest to bar pullups
20 x alternating dumbbell bench press (10 each arm)
Rest :90 seconds
3x
Max reps x pullups + 15% working weight
Rest :90 seconds

Rest 2 minutes

[Tier 2]
Ring pushups/Ring rows
Max reps x ring pushups
Rest :60 seconds
2x
Max reps x strict chest to bar pullups
Rest :60 seconds

[Tier 3]
Tricep pushups/arm haulers
Partition any way you like
1x 40 x tricep pushups
100 x arm haulers (single count)

Rest :90 seconds

[Tier 4]
Abs/core
1 x - 50 situps - hands touch ground overhead, then toes

Rest : 60 seconds

2x 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

1 x - 20 x hanging side knee raises - (10 each side)

 METCON (LONG)
3 MILE TIMED RUN

MetCon
Block 2 Week 4 Day 6 (Long Duration)

[Tier 1]
Run - 3 miles
Running: Map out approximately 3 miles and go run it. Pay attention to your metabolic and
respiratory threshold, DO NOT sprint from the start, then go into oxygen debt and spend the
Description rest of the 3 miles suffering trying to catch your breath. Instead, choose a pace you can maintain
and ramp that up slowly until you are running as fast as you can without having to slow down
to catch your breath. This is your respiratory threshold, get to know what that pace feels like.

1 x - Run 3 miles - or an approximate, but repeatable distance

Remember your running path and your time for it - we will revisit this measurement in the
later blocks of this program so you can compare progress.

Rest 3 minutes

[Tier 2]
Dips/pushups supersets
Max reps x bar dips
No rest, super set with
2x
Max reps x tricep pushups
Rest :60 seconds

[Tier 3]
Pullups
Max reps x strict pullups til failure, then immediately into max reps kipping pullups
2x
Rest :60 seconds

Record all numbers

[Tier 4]
Abs/core
1 x - 25 x GHD situps - for time (shoot for <50 seconds)
Substitute 100 situps for time if no GHD

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds
 BENCH PRESS
NEW BLOCK 3 WORKING WEIGHT
RING PULLUPS

UPPER BODY PUSH/PULL

Block 3 Week 1 Day 1 (Flat Bench)

[Tier 1]
Flat bench/pullups

Max reps x bench press Block 3 Working Weight (WW) +10 lbs
Rest :90 seconds
5x
10 x ring pull-ups
Rest :90 seconds

[Tier 2]
Tricep pushups/DB rows
15 x tricep pushups
Rest :60 seconds
3x 15 x single arm supported bent over DB rows - heavy
*Raise supporting hand position height from previous week
Rest :60 seconds

[Tier 3]
Arms
Super set
15 x bent bar curls - heavy
16 (8 each arm) x dumbbell hammer curls - medium
Rest :60 seconds
2x
Super set
15 x cable tricep extensions - heavy
15 x standing overhead 2 handed single dumbbell tricep extensions - medium
Rest :60 seconds

[Tier 4]
Abs/core
1 x - 100 situps for time - hands touch ground overhead and toes

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 4 Rounds
3 x 315 lbs (or 1.5 bodyweight) deadlift
5 x burpees
10 x chest to bar pullups

METCON
Block 3 Week 1 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

4 rounds for time

3 x 315 lbs (or 1.5 bodyweight) deadlifts
For time 5 x burpees
10 x chest to bar pullups

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
2x 30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
2x 20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
2x 100 yds walking goblet carry or single arm rack 54 lb KB - switch positions as needed
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 ACTIVE REST
ACTIVE REST
Block 3 Week 1 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 SQUAT PARALLEL
WORKING WEIGHT + 20%
85% WALKING LUNGES

LOWER BODY
Block 3 Week 1 Day 4

[Tier 1]
Back Squats (to parallel)
Back squats
3x Max reps x back squats at working weight + 20% (WW x 1.2)
Rest 3 minutes

[Tier 2]
Walking Lunges
2x
12 (6 each leg) x walking lunges with 85% of lower body working weight (WW x 0.85 = lunge weight)
Rest 2:00 minutes

[Tier 3]
Jumping
1 x max height box jump from parallel depth seated position.
8x
Rest :10 seconds

[Tier 4]
Abs/core
One flights of stairs (up and down) farmer’s carry with single 54# kb.
6x
Switch hands only at bottom, no rest
Substitute 50 yds farmer’s walk with same load and switch interval if no stairs available

1 - 2:00 minute side plank - switch side every 30 seconds

 OVERHEAD PRESS
80% WORKING WEIGHT
RING ROWS

UPPER BODY PUSH/PULL

Block 3 Week 1 Day 5 (Overhead)

[Tier 1]
Overhead press/ring rows
80% Block 1 Working Weight (WW) x max reps strict overhead press, superset into max reps push press - record both numbers
Rest :90 seconds
5x
10 x supine ring rows
Rest :90 seconds

[Tier 2]
DB Shoulder presses/Barbell shrugs
15 x Arnold Dumbbell Presses - medium weight
Max reps x Arnold Dumbbell Presses - 50% of previous weight (drop set)
3x Rest :45 seconds

15 x heavy barbell shrugs

Rest :45 seconds

Commando push press

30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x
Rest :60 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Pushups/Arm haulers
For time, partition any way you like
50 x chest to floor pushups
1x
100 x arm haulers (single count)

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps - hands touch ground overhead, then toes
8x-
Rest :10 seconds
8 x 30 seconds rounds (20 seconds work, 10 seconds rest) - 4 minutes total

Rest :60 seconds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side

Rest :60 seconds

1 x 20 (10 each side) x side to side toes to bar -

Toes touch the bar on left or right side of hands - alternating
 METCON (LONG)
135# HANG POWER CLEAN
PUSHUPS, PULLUPS, KB SWINGS,
135# SUMO DL, 400m RUN (2000m total)

METCON
Block 3 Week 1 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

5 rounds for time

10 x 135 hang power cleans (or 65% of bodyweight)
10 x chest to floor pushups
5x 10 x pullups
10 x 54 lb KB swings
10 x 135 lb sumo deadlift (or 65% of bodyweight)
400m run

Rest 3:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Attach line to waist, drive through the heels using posterior chain to “pull” heels back, propelling you forward
using glutes/hips. Continue same forward pulling position throughout 400 yds, stopping as few times as
possible.

Rest 2:00 minutes

[Tier 3]
Arm haulers
For time
1 x - 120 x arm haulers - single count

[Tier 4]
Abs/core
1 x - 70 anchored situps for time - arms folded across chest, hands STAY on shoulders.
Shoulder blades touch ground on bottom of rep, elbows touch knees at top of rep

Rest :60 seconds

2x 30 x 25# plate Russian Twists - (15 each side)

Rest :30 seconds

30 seconds side plank hold with 25 lb plate on hip - right side

2x Rest :15 seconds
30 seconds side plank hold with 25 lb plate on hip - left side
Rest :15 seconds
 BENCH PRESS
WORKING WEIGHT + 10#
PULLUPS

UPPER BODY PUSH/PULL

Block 3 Week 2 Day 1 (Flat Bench)

[Tier 1]
Flat bench/pullups

Max reps x bench press Block 3 Working Weight (WW) +10 lbs
Rest :90 seconds
5x
10 x pull-ups
Rest :90 seconds

[Tier 2]
Tricep pushups/DB rows
15 x tricep pushups
Rest :60 seconds
3x 15 x single arm supported bent over DB rows - heavy
*Raise supporting hand position height from previous week
Rest :60 seconds

[Tier 3]
Arms
Super set
15 x bent bar curls - heavy
16 (8 each arm) x dumbbell hammer curls - medium
Rest :60 seconds
2x
Super set
15 x cable tricep extensions - heavy
15 x standing overhead 2 handed single dumbbell tricep extensions - medium
Rest :60 seconds

[Tier 4]
Abs/core
1 x - 100 situps for time - hands touch ground overhead and toes

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 15-12-9
135 squat clean
Chest to bar pullups

METCON
Block 3 Week 2 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon

15-12-9
135 lb squat clean (or 65% of bodyweight)
Chest to bar pullups

Rest 3:00 minutes

[Tier 2]
Commando Alternating Barbell Push Press
30 x commando grip barbell push press (empty 45# bar) alternating sides, 15 each side
2x
Rest :45 seconds and switch left or right hand forward
1 set each grip, 2 sets total

[Tier 3]
Russian Barbell Throw
20 x Russian barbell throw (10 each side) using barbell + 65 lb plate(s)
2x
Rest :45 seconds

Rest :60 seconds

[Tier 4]
Abs/core
100 yds walking goblet carry or single arm rack 54 lb KB - switch positions as needed
2x
Rest :60 seconds

20 x hanging side knee raises - (10 each side)

2x
Rest :60 seconds
 ACTIVE REST
ACTIVE REST
Block 3 Week 2 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 FRONT SQUAT
95% WORKING WEIGHT
85% DEFICIT LUNGES

LOWER BODY
Block 3 Week 2 Day 4 (Front squats)

[Tier 1]
Olympic Depth Front Squats
3x Max reps x Oly depth front squats at 95% of WW
Rest 3 minutes

[Tier 2]
Step Back Lunges
3x 12 (6 each leg) x step back lunges from 2" deficit (2” elevation front foot) with 85% of WW
Rest 2:00 minutes

[Tier 3]
Endurance
1 x - Continuous 400 yd tire drag - medium load
alternate pulling position regularly (walking forward, backward, laterally, etc) but do not stop

Rest 2 minutes

[Tier 4]
Abs/core
4 rounds for time
5 toes to bar
4x 20 (10 each side) x Russian twists with 25 # plate
20 x situps
 BAR DIPS + 20% WORKING WEIGHT
PULLUPS + 20% WORKING WEIGHT

UPPER BODY PUSH/PULL

Block 3 Week 2 Day 5 (Decline)

[Tier 1]
Dips/Chest to bar pullups

Max reps x bar dips + 20% working weight

Rest :90 seconds
5x
Max reps x pullups + 20% working weight
Rest :90 seconds

Rest 2 minutes

[Tier 2]
Ring pushups/Ring rows
10 x ring pushups
Rest :60 seconds
3x 10 x supine ring rows
Rest :60 seconds

[Tier 3]
Tricep pushups/arm haulers
15 x tricep pushups - chest touches hands at bottom
Rest :15 seconds
3x
30 x arm haulers (single count)
Rest :15 seconds

[Tier 4]
Abs/core
20 x hanging side knee raises - (10 each side)
2x
Rest :30 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

1 x - 50 situps - hands touch ground overhead, then toes

 METCON (LONG)
135# OVERHEAD PRESS
TOES TO BAR + RUN (2400m TOTAL)

METCON
Block 3 Week 2 Day 6 (MetCon - Long Duration)

[Tier 1]
MetCon Long Duration (24-40 minutes)

For time:
30 x overhead press 135 lbs (or 65% of bodyweight)
30 x toes to bar
1200m run
20 x overhead press 135 lbs (or 65% of bodyweight)
For time 20 x toes to bar
800m run
10 x overhead press 135 lbs (or 65% of bodyweight)
10 x toes to bar
400m run

Rest 4:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Attach line to waist or torso, switch pulling postions (forward, backward, laterally, etc.) but don’t stop until
completed

Rest 2:00 minutes

[Tier 3]
Renegade rows
5 x renegade rows (light weight) -
2x 1 rep = 1 pushup with hands on dumbbells, right DB row to chest, 1 pushup, left DB row to chest
Rest :30 seconds

[Tier 4]
Abs/core
1 x - 2 minute side plank with feet 2’ apart on floor
switch sides every 30 seconds
 BENCH PRESS
WORKING WEIGHT + 20#
COMMANDO PULLUPS
UPPER BODY PUSH/PULL
Block 3 Week 3 Day 1 (Flat Bench)

[Tier 1]
Flat bench/commando pullups

Max reps x bench press of Block 2 Working Weight (WW) + 20 lbs

Rest :90 seconds
5x
max reps x pullups with 25# plate
Rest :90 seconds

[Tier 2]
Bar dips/DB rows
20 bar dips - do max reps if <20
3x Rest :60 seconds
15 (each arm) x single arm supported bent over DB rows - heavy
Rest :60 seconds

[Tier 3]
Arms
Superset + 50% dropset
16 (8 each arm) x dumbbell curls - heavy
16 (8 each arm) x dumbbell hammer curls - heavy
Max reps x dumbbell curls - light
Max reps x dumbbell hammer curls - light
2x Rest :60 seconds

15 x standing overhead 2 handed single dumbbell tricep extensions - heavy

Max reps x standing overhead 2 handed single dumbbell tricep extensions - 50% of previous weight
Rest :60 seconds

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps (hands touch ground overhead, then toes)
8x
Rest :10 seconds
Repeat cycle 8 times - [8 x 30 seconds rounds (20 seconds work, 10 seconds rest)] - 4 minutes total

Rest :60 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side
 METCON (SHORT)
300yd SHUTTLE RUN
METCON
Block 3 Week 3 Day 2 (MetCon - Short Duration)

[Tier 1]
MetCon (Sprints)

300 yd shuttle run

Set up cones 25 yds apart.
Repeat 25 yd sprint x 6 (300 yds total) down and back
Sprint 1 - Sprint from one cone to the other and back again,
continuously for 6 laps back and forth as fast as possible, absolute 100% effort

Rest exactly 2:00 Minutes

Repeat 25 yd sprint x 6 (300 yds total) down and back

Sprint 2 - Sprint from one cone to the other and back again,
continuously for 6 laps back and forth as fast as possible, absolute 100% effort

Note times for each iteration and the difference between the times.
Compare times to Block 1 week 3 day 2 times

Rest 3:00 minutes

[Tier 2]
Recovery walk
600m walk, focus on recovery

[Tier 3]
KB swings
For completion- 50 x 54 lb KB swings

[Tier 4]
Abs/core
1 x - 100 anchored situps for completion, not for time, try to go unbroken -
arms folded across chest, hands STAY on shoulders.
Shoulder blades touch ground on bottom of rep, elbows touch knees at top of rep

Rest :60 seconds

1 x - 2 minute side plank with feet 2’ apart on floor

switch sides every 30 seconds
 ACTIVE REST
ACTIVE REST
Block 3 Week 3 Day 3

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 WALKING LUNGES
100% WORKING WEIGHT
100% RDL
55% JUMPING LUNGES

LOWER BODY
Block 3 Week 3 Day 4 (Walking lunges)

[Tier 1]
Walking lunges
12 x walking lunges (6 each leg) with 100% of Working Weight on barbell - back position
4x
Rest 2 minutes

[Tier 2]
Deadlift
10 x Romanian deadlift with 100% of working weight
3x
Rest 1 minute

[Tier 3]
Jumping lunges
12 x jumping lunges with 55% of working weight on barbell
2x
Rest :90 seconds

[Tier 4]
Abs/core
4 rounds for time
10 hanging side knee raises (5 per side)
4x 15 x situps
20 (10 each side) x Russian twists with 25 # plate

Rest 1 minute

1 x - 2 minute side plank with feet 2’ apart on floor

switch sides every 30 seconds
 OVERHEAD PRESS
85% WORKING WEIGHT
COMMANDO PULLUPS

UPPER BODY PUSH/PULL

Block 3 Week 3 Day 5 (Overhead)

[Tier 1]
Overhead press/ring rows
85% Working Weight (WW) x max reps of overhead strict press, superset max reps push press - record both numbers
5x Rest :90 seconds
10 x Commando pullups (5 each side)
Rest :90 seconds

[Tier 2]
DB lateral raises/bent over lateral raises
Superset
3x 15 x dumbbell lateral raises
15 x dumbbell bent over lateral raises
Rest :60 seconds
Last set, finish with 50% drop set

[Tier 3]
Pushups/Arm haulers
For time, partition any way you like
1x 50 x chest to floor pushups
100 x arm haulers (single count)

[Tier 4]
Abs/core
For time
1 x - 25 x GHD situps
If no GHD, sub 100 situps for time (hands touch ground overhead and toes)

Rest :60 seconds

20 x single 54 lb KB side bends - right side

2x no rest
20 x single 54 lb KB side bends - left side
Rest :60 seconds

1 x - 20 (10 each side) x knee ups - alternating sides

 METCON (LONG)
3 MILE TIMED RUN

MetCon
Block 3 Week 3 Day 6 (Long Duration)

[Tier 1]
Run - 3 miles
Running: Use same running track as Block 1 Week 4 Day 6. Pay attention to your metabolic and
respiratory threshold, DO NOT sprint from the start, then go into oxygen debt and spend the
Description rest of the 3 miles suffering trying to catch your breath. Instead, choose a pace you can maintain
and slowly ramp that up until you are running as fast as you can without having to slow down
to catch your breath. This is your respiratory threshold, get to know what that pace feels like.

1 x - Run 3 miles - same distance and track as Block 1 Week 4 Day 6. Compare times

Rest 3 minutes

[Tier 2]
Dips/pushups supersets
Max reps x bar dips
No rest, super set with
2x
Max reps x tricep pushups
Rest :60 seconds

[Tier 3]
Pullups
Max reps x strict pullups til failure, then immediately into max reps kipping pullups
2x
Rest :60 seconds

Record all numbers

[Tier 4]
Abs/core
1 x - 25 x GHD situps - for time (shoot for <50 seconds)
Substitute 100 situps for time if no GHD

30 x 25# plate Russian Twists - (15 each side)

2x
Rest :30 seconds
 BENCH PRESS RE-TEST
60% DUMBBELLS
DUMBBELL ROWS

UPPER BODY PUSH/PULL

Block 3 Week 4 Day 1 (Bench TEST + DB deload)

[Tier 1]
Flat bench/pullups
First set is the TEST set
Max reps x bench press at original bodyweight used during Block 1 Week 1 bench test
Rest :90 seconds
1x
10 x pullups
Rest :90 seconds

Compare today’s reps to Block 1 Week 1 Day 1 bench press test. Note and log difference.

Using latest reps, calculate new working weight for the next Block from SSP upper body matrix

[Tier 2]
DB bench press/DB rows
12 x dumbbell flat bench press using 60% (30% each dumbbell) of NEW working weight (Block 3 WW)
Rest :60 seconds
3x
12 x bent over supported single arm dumbell rows at same weight as dumbbell bench
Rest :60 seconds

[Tier 3]
Arms
12 x bent bar skull crushers - light weight, pause for 2 count at bottom of rep
Rest :60 seconds
3x
12 x bent bar bicep curls - light weight, pause & squeeze for 2 count at top
Rest :60 seconds

[Tier 4]
Abs/core
Tabata situps
20 seconds x max reps situps (hands touch ground overhead, then toes)
8x- Rest :10 seconds
8 x 30 seconds rounds (20 seconds work, 10 seconds rest) - 4 minutes total - record cumulative score

Rest :60 seconds

1 x - 200 yds single hand farmer’s carry 54 lb KB Repetitions % of bodyweight Calculation

>20 reps 120% bodyweight Bodyweight x 1.2 = 120%
Switch hands ONLY every 50 yds 17-19 reps 110% bodyweight Bodyweight x 1.1 = 110%
Rest :60 seconds 14-16 reps 100% bodyweight Bodyweight x 1.0 = 100%
11-13 reps 90% bodyweight Bodyweight x 0.9 = 90%
20 x single 54 lb KB side bends - right side 8-10 reps 80% bodyweight Bodyweight x 0.8 = 80%
5-7 reps 70% bodyweight Bodyweight x 0.7 = 70%
2x no rest 2-4 reps 60% bodyweight Bodyweight x 0.6 = 60%
20 x single 54 lb KB side bends - left side 0-1 reps 50% bodyweight Bodyweight x 0.5 = 50%
 ACTIVE REST
ACTIVE REST
Block 3 Week 4 Day 2

[Tier 1]
Warm up
Spend 5-10 minutes raising your heart rate and working through the movements of your
planned activity.

[Tier 2]
Active Rest (24-40 minutes)
Some good examples are listed below, do something you enjoy but don’t hit it too hard.
Try to keep it below 70% effort on any activity you choose. This day is mostly just to be active
and have FUN, taking your body out of the gym and moving it in the real world. Accuracy,
balance, coordination and agility are all useful skills that every human should keep honed, and
you can’t hit all of those in theweight room alone. Get out there and USE the body you’re
working on.

Stand up paddleboarding
Surfing
Hiking
Kayaking
Walking
Jogging
Swimming
Golfing
Rock climbing
Jet skiing
Trampolines
Throw a football or baseball with a friend
Work on technical movements using light weight, such as handstand walks,
technique work on Oly lifts using PVC pipe, muscle up progression, etc.

[Tier 3]
Stretch/cool down
Take today to really get a good stretch in after your activity, specifically focus on hips and
shoulders

[Tier 4]
Nutrition/hydration
If you’re going to work hard, you need to recover hard too. Make sure you pay attention
to your body and feed it the fuel it needs to perform and progress. Too much or too little
food is equally counter productive.

Note: If you’re feeling totally wiped out, you can skip today and make it a 100% rest day.
Be ready to hit it hard tomorrow.
 SQUAT TEST
85% WALKING LUNGES

LOWER BODY
Block 3 Week 4 Day 4 (Squat TEST)

[Tier 1]
Back Squats (to parallel)

First set is the TEST set (limit to 40 reps if necessary)

SQUAT TEST
1x Max reps x bodyweight barbell back squats - rest MAXIMUM of 3 breaths between repetitions
Rest 3 minutes

Use rep number from test to find new Squat Working Weight (WW) from lower body matrix for next 2 sets

2x Max reps x back squats at Squat working weight

Rest 3 minutes

[Tier 2]
Walking Lunges
2x 12 (6 each leg) x walking lunges with 85% of lower body working weight (WW x 0.85 = lunge weight)
Rest 2:00 minutes

[Tier 3]
Jumping
1 x max height box jump from parallel depth seated position.
8x
Rest :10 seconds

[Tier 4]
Abs/core
One flights of stairs (up and down) farmer’s carry with single 54# kb.
6x
Switch hands only at bottom, no rest

1- 2:00 minute side plank - switch side every 30 seconds

SSP Lower Body Matrix for Working Weight calculation

Repetitions % of Bodyweight Calculation
>40 reps 120% bodyweight Bodyweight x 1.2 = working weight
35-39 reps 110% bodyweight Bodyweight x 1.1 = working weight
30-34 reps 100% bodyweight Bodyweight x 1.0 = working weight
25-29 reps 90% bodyweight Bodyweight x 0.9 = working weight
20-24 reps 80% bodyweight Bodyweight x 0.8 = working weight
15-19 reps 70% bodyweight Bodyweight x 0.7 = working weight
10-14 reps 60% bodyweight Bodyweight x 0.6 = working weight
5-9 reps 50% bodyweight Bodyweight x 0.5 = working weight
1-4 reps 40% bodyweight Bodyweight x 0.4 = working weight
0 reps 30% bodyweight Bodyweight x 0.3 = working weight
 DUMBBELLS
ALTERNATING DUMBBELL PRESS
DUMBBELL ROWS

UPPER BODY PUSH/PULL

Block 3 Week 4 Day 5

[Tier 1]
Ring dips/Chest to bar pullups
20 x alternating dumbbell bench press (10 each arm)
Rest :90 seconds
3x
10 x bent over supported dumbbell rows - flat angle (10 each arm)
Rest :90 seconds

Rest 2 minutes

[Tier 2]
Ring pushups/Ring rows
Max reps x ring pushups
Rest :60 seconds
2x
Max reps x strict chest to bar pullups
Rest :60 seconds

[Tier 3]
Tricep pushups/arm haulers
Partition any way you like
1x 50 x tricep pushups
100 x arm haulers (single count)

Rest :90 seconds

[Tier 4]
Abs/core
1 x - 50 situps - hands touch ground overhead, then toes

Rest : 60 seconds

2x 200 yds single hand farmer’s carry 54 lb KB

Switch hands ONLY every 50 yds

1 x - 20 x hanging side knee raises - (10 each side)

 CHRIS KYLE
“THE LEGEND” WORKOUT

METCON
Block 3 Week 4 Day 6 (MetCon)

[Tier 1]
MetCon

“The Legend” Chris Kyle workout

4 x pistol single leg squats
25 x 54 lb KB swings
50 x pushups (chest to floor)
1x 75 x pullups
50 x pushups (chest to floor)
25 x 54 lb KB swings
4 x pistol single leg squats

Rest 3:00 minutes

[Tier 2]
Tire drag
1 x - 400 yd tire or sled drag - light weight (70 lb tire or equivelant) - unbroken if possible
Attach line to waist, drive through the heels using posterior chain to “pull” heels back, propelling you forward
using glutes/hips. Continue same forward pulling position throughout 400 yds, stopping as few times as
possible.

Rest 2:00 minutes

[Tier 3]
Arm haulers
For time
1 x - 100 x arm haulers - single count

[Tier 4]
Abs/core
1 x - 100 anchored situps for time - hands touch ground overhead and then toes

Rest :60 seconds

2x 30 x 25# plate Russian Twists - (15 each side)

Rest :30 seconds

1 x - 2 minute side plank hold, switch sides every 30 seconds