Open Training Plan

SAM ZAMMUTO
Moderate-Level Athlete
AREAS OF PRIORITY ABOUT SAM

Building into Opex Winter Classic the first o f
December -> Mixed Aerobic Sets to work on breathing
Sam Zammuto is an 18-
and transferability to: task-dependent or time-depen- year-old male student and
dent pieces of work
athlete with aspirations
Building reps at sub max loads in Olympic lifts to qualify for the CrossFit
to refine 2nd pull
Regionals. In 2018, his
goal is to make steady
Squat progression to continue strengthening his improvements in the Sport
bottom position and minimize knee valgus as the load
increases of Fitness moving him
closer to his ultimate goal.
The training plan below
Upper Strength Training in Gymnastic Settings,
along with Upper Gymnastic progressions into pre-fa- was developed specifically
tigued sets
for Sam by his coach, Sam
Smith, to prep him for the
best possible Open Score.
Cyclical Aerobic work to continue building base
of support for more volume over time and refinement
of pacing
SAM Z TRAINING NOV 9 - DEC 31
WEEK 1
WEDNESDAY: OFF / ACTIVE REST
THURSDAY FRIDAY
A) 3 sets; warm up based: A) 2 sets; warm up:
10 calorie AB EZ 30 second Wall Facing HS Hold
5/leg High box step up w/ slow lowering 20 second Neutral Grip Chin Hold Over the bar
30 second Side Plank Rotations
50’ Bear Crawl w/ lacrosse ball on low back (SLOW)
30 second Single Leg Glute Bridge w/ weight on lap / side
+ +
B) Pause Back Squat: @ 31X1; 5-5-4-4-3-3, rest 2-3 min b/t sets B1) Kipping HSPU to Deficit on Parallettes: @ 40X0; 6 tough reps x 3 sets, rest
*All tough sets, increase weight each set 1:30 b/t
*Tough but SOLID positions *Maintain tempo
*Maintain TENSION in the hole
+
B2) Neutral Grip Pull Ups: @ 41X1; 6-8 tough reps x 3 sets, rest 1:30 b/t
C) Squat Snatch. Below the Knee Hang Squat Snatch. OHS: x1.1.1 every 1:30
x 8 sets; 2 @ 155, 160, 165, 170# *Add weight if needed; shoulders down and back at the top!
+ +
D) EMOM x 20 minutes @ high effort: C) 3 sets:
1st min- 30 second AB @ 64-66 RPM 1 min Row @ 2:05/500m
2nd min- 15 Wall Balls @ 30# to 10’
6 UB Ring Muscle Ups + 6 Ring Dips on last Muscle Up
3rd min- 30 second AB @ 64-66 RPM
4th min- 6 Double KB Deadlifts + 4 Double KB Hang Power Cleans + 2 36 DU’s
Double KB Shoulder to OH @ 24kg/hand (Swing them b/t your leg on hang -rest/walk 2 min b/t sets-
cleans) +
D) 3 sets:
1 min AB @ 60 RPM
10 Toes to Bar
10 Chest to Bar
-drop-
2 Rope Climbs to 15’ w/ legs
-rest/walk 2 min b/t sets-
+
E) 3 sets:
1 min Ski Erg @ 2:20/500m
30’ HS Walk
8 Strict HSPU -no deficit
8 Kipping HSPU -no deficit
WEEK 1 (CONTINUED)
SATURDAY SUNDAY
A) 5 sets @ 80-85%/Sustained Effort: A) 3 sets; warm up:
1 min AB @ 66-68 RPM 200m Row Damper 1
1 min Row @ 1:46/500m 5/leg RDL SLOW
2 min walk
3 month core engaged hold / side (20 seconds) see demo video
+
B) 10 minutes @ 75%/Warm Up Pace: 5/arm KB Front Squat w/ pause in the bottom (24kg; keep tension in the hole)
10 Calorie AB +
8 Box Jump Step Down @ 24” B) Pause Front Squat: @ 31X1; 4-4-3-3-2-2, rest 2-3 min b/t
6 Push Ups *increase each set
+
*tough but SOLID positions
5 min rest/prep
*Maintain TENSION in the hole
+
C) 10 minutes @ 90%/Tough Effort: +
10 Calorie AB C) Squat Clean. Above the Knee Hang Squat Clean. Split Jerk: x1.1.1 every
8 Alternating DB Power Snatch @ 60# DB 1:30 x 6 sets; start @ 205#, add 5# per set
6 Burpees to 6” OH *Film last set please
+
D) EMOM x 20 minutes @ high effort:
1st min- 30 second Row @ 1:46/500m
2nd min- 10 Double KB Front Rack Walking Lunges @ 32kg/hand
3rd min- 30 second Row @ 1:46/500m
4th min- 100’ Med Ball Front Rack Carry @ 100# (needs to be at least 100#)
WEEK 2
MONDAY: OFF / ACTIVE REST
TUESDAY WEDNESDAY
A) 3 sets (warm up based): A) 3 sets (warm up based):
10 calorie AB EZ 200m Row @ damper 1
5/leg 30” box Step Up w/ SLOW lowering (sit into that hip) 10 side plank rotations (SLOW and reach through and get that scap to move)
15 second single arm floor FLR / side
50’ Reverse Bear Crawl w/ lacrosse ball on low back (SLOW)
3 Max effort Reverse Med Ball OH Throws @ 20# ball
+ 20 second Top of Ring DIp Hold (palms forward)
B) Pause Back squat: @ 32X1; 5-5-5, rest 3 min b/t sets +
*All tough; quality reps B) EMOM x 12 minutes:
*maintain tension in the hole 4 min- 1 Push Press + 1 Push Jerk + 1 Split Jerk
*focus on great knee tracking
4 min- 1 Push Jerk + 1 Split Jerk
+
4 min- 1 Split Jerk
C) Squat Snatch. Above the Knee Hang Squat Snatch. OHS: x1.1.1 every
1:30 x 8 sets; start @ 150#, add 5# per set
*Film last set please *Start @ 185#, add per set, small build, last few split jerks tough
*Focus on EXTENDING on that second rep +
*Get tall! C) EMOM x 10 minutes:
+
Min 1-5: x1 Strict RMU + 3 Strict Ring Dips
D) EMOM x 20 minutes @ high effort:
1st min- 12 Deadlifts, 9 Hang Power Cleans, 6 S2O @ 155# (UB) Min 6-10: x1 Kipping HSPU to deficit on parallettes @ 40X0 every 30 seconds
2nd min- 30 second AB @ 70 RPM (control that lowering!)
3rd min- 10 Barbell Front Rack Walking Lunges @ 155# +
4th min- 30 second AB @ 70 RPM D) 3 sets:
2 min AB @ 60 RPM
6-8 UB Bar Muscle Ups
-rest 2 min-
15-20 UB Strict HSPU -tight positions!
-rest 2 min-
+
E) 3 sets:
2 min Row @ 2:10/500m
5 Strict Toes to Bar
5 Strict Knees to Elbows
5 Toes to Bar
-rest 2 min-
2 min AB @ 60 RPM
5 Strict Chest to Bar
5 Strict Pull Ups
5 Chest to Bar
-rest 2 min-
WEEK 2 (CONTINUED)
THURSDAY: Active Rest; 45 minutes AB or Walk EZ: Get off every 5 minutes on Bike and perform a moblity or drill/skill specific for you
FRIDAY SATURDAY
A) 6 sets @ 80%/Sustainable: A) 3 sets (warm up):
1 min AB @ 63 RPM 200m Ski Erg EZ
1 min Row @ 1:50/500m 20 second Star Plank / side
-2 min walk-
10 Glute Bridges / leg w/ 2 sec pause at top of each
+
B) 10 minutes @ 80%: 30 second RIng FLR
8 Calorie AB @ 60 RPM +
8 Walking Lunges B) Pause Front Squat: @ 32X1; 5-5-5, rest 3 min b/t
8 Toes to Bar (4/4) *same idea as back squats
+
*quality reps, great mechanics
5 min walk / prep
+
+
C) 10 minutes @ 85%: C) Squat Clean. Split Jerk: x2.1 every 2 mins x 8 sets, 2 @ 195, 205, 215, 225
8 Calorie AB *Fast re set b/t cleans
8 Burpees to 6” OH +
8 Alternating DB Power Snatch @ 50# D) EMOM x 20 minutes @ high effort:
+
1st min- 5 Bar Facing Burpees + 5 OHS @ 115#
D) 6 sets @ 80%/Sustainable:
1 min Row @ 1:50/500m 2nd min- 30 second Row @ 1:45/500m
1 min AB @ 63 RPM 3rd min- 30 DU’s + 1 Squat Snatch @ 115# + 5 Bar Facing Burpees
-2 min walk- 4th min- 30 second Row @ 1:45/500m
SUNDAY
A) 10 minutes @ warm up pace:
5 calorie Row @ damper 1
10 Air Squats
10 push ups
5 calorie AB @ 55 RPM
10 Walking Lunges
10 KBS @ 16kg
+
B) 3 sets @ 80-85%/High Sustained Effort:
5 minute AMRAP:
30 DU’s
5 Burpees onto 24” Box
5 Toes to Bar
+
rest/walk 4 min b/t sets
+
5 minutes AMRAP:
5 DB Thrusters @ 35#/hand
5 Chest to Bar Pull Ups
5 Calorie AB
+
rest/walk 4 min
x 2 sets
WEEK 3
TUESDAY WEDNESDAY
100’ Light Sled Push (long strides; warm up) 15 Calorie Row @ damper 1
50’ Bear Crawl (slow) 1 Wall Walk + 15 second hold @ top
5/leg DB RDL @ 3 sec lowering; (load the hip)
20 second Active Hang From Pull Up Bar
50’ Burpee Broad Jump
+ 3 Elevator Ring Push Ups (pause @ top, half way, bottom, half way up, top; 3
B) Pause Back squat: @ 32X1; 5-4-3, rest 3 min b/t sets sec pause at all positions)
*All tough; Increasing per set and heavier than last week +
*maintain tension in the hole B) EMOM x 9 minutes:
+
3 min- 1 Push Press + 1 Push Jerk
C) Squat Snatch: x1.1 every 1:15 x 8 sets; start @ 165#, add 5# per set
3 min- 1 Push Jerk + 1 Split Jerk
*Film last set please
*Focus on EXTENDING on that second rep 3 min- 1 Split Jerk
*Get tall!
+ *Start @ 205#, add per set, small build, last few split jerks tough
D) EMOM x 20 minutes @ high effort: *Focus on heavier loads this week with continued solid mechanics
1st min- 20 second AB @ 70 RPM + 5 Double Hang KB Power Clean to OH
@ 24kg/hand
2nd min- 5 Bar Facing Burpees + 5 Squat Clean Thrusters @ 115# (TnG) C) EMOM x 10 minutes:
3rd min- 20 second AB @ 70 RPM + 5 Double Russian KBS @ 24kg/hand Min 1-5: x1 Strict RMU every 30 seconds
(swing b/t legs) Min 6-10: x1 Strict HSPU to tough deficit on Parallettes + 1 Legless RC to 15’
4th min- 5 Bar Facing Burpees + 5 OHS @ 115# +
D) 3 sets:
2 min AB @ 60 RPM
50 DU’s
5 UB RMUs
50 DU’s
5 UB BMUs
-rest/walk 2 min-
30’ HS Walk
8 Strict HSPU
30’ HS Walk
12 Kipping HSPU
-rest/walk 2 min-
+
E) 5 sets:
2 min AB @ 60 RPM
1 Rope Climb to 15’ w/ legs
8 Chest to Bar
8 Toes to Bar
-rest/walk 2 min b/t-
WEEK 3 (CONTINUED)
FRIDAY SATURDAY
A) 6 sets @ 80%/Sustainable: A) 3 sets (warm up):
30 second Row @ 1:50/500m 250m Ski Erg EZ
30 second Row @ 1:49/500m 100’ Filly Carry ./ side (1 DB OH + 1 KB in front rack; moderate loads)
30 second AB @ 63 RPM
5/arm KB Single Arm Thruster @ 24kg (slow lowering each rep)
-2 min walk b/t- +
+ B) Pause Front Squat: @ 32X1; 5-4-3, rest 3 min b/t
B) 10 minutes @ 80%: *same idea as back squats; increase from last week
10 Calorie Row *quality reps, great mechanics
5 Burpee Box Jump Overs @ 24”
+
20 DU’s
C) Squat Clean: x1.1 every 1:30 x 8 sets, 4 @ 205, 4 @ 225
+
5 min walk / prep *Fast re set b/t cleans
+ *FIlm last set
C) 10 minutes @ 85%: +
10 Wall Balls @ 30# to 10’ D) EMOM x 20 minutes @ high effort:
10 KBS @ 32kg
1st min- 20 second Row @ 1:45/500m + 6 Alternating DB Power Snatch @
10 Calorie AB
+ 60#
D) 6 sets @ 80%/Sustainable: 2nd min- 5 Bar Facing Burpees + 1 Squat Snatch + 1 OHS @ 135#
30 second AB @ 63 RPM 3rd min- 20 second Row @ 1:45/500m + 3/leg DB Front Rack walking lunges
30 second AB @ 65 RPM @ 60#/hand
30 second Row @ 1:50/500m
4th min- 1 Rope Climb to 15’ w/ legs + 5 Bar Facing Burpees + 5 OHS @ 135#
-2 min walk-
SUNDAY
A) 10 minutes @ warm up pace:

250m Row @ damper 1 rest/walk 4 min b/t
10 Alternating Step Ups @ 24” +
20 second Hollow Body hold 5 minutes AMRAP:
10 Air Squats 5 Calorie AB
+ 5 DB Power Clean to OH @ 50#/hand
B) 2 sets @ 80-85%/High Sustained Effort: +
5 minute AMRAP: rest/walk 4 min b/t
10 Calorie Row +
10 Box Jump Step Down @ 24” 5 minute AMRAP:
20 Air Squats 50’ Sled Push @ Moderate load
+ 5 Push Up Burpees
rest/walk 4 min b/t 50’ Sled Push @ moderate load
+ 1 Legless Rope Climb to 15’
5 minute AMRAP: +
30 DU’s rest/walk 4 min b/t
6 C2B
30 DU’s
6 Kipping HSPU -no deficit
WEEK 4
TUESDAY WEDNESDAY
15 Calorie AB easy 15 Calorie Row @ damper 1
15 Right leg Russian Step Up @ 20” (control the lowering) 1 Wall Walk + 15 second hold @ top
30 second Side Plank / side
20 second Active Hang From Pull Up Bar
15 Left leg Russian Step Up @ 20” (control the lowering)
5 Reverse Med Ball OH Throws @ 20# (extend the hips!!) 3 Elevator Ring Push Ups (pause @ top, half way, bottom, half way up, top; 3
+ sec pause at all positions)
B) Pause Back squat: @ 32X1; 2-2-2; BUILD to a tough set for the day +
*Film heaviest set B) Split Jerk: Build to a max for the day
*KNEES!!!
*2-3 misses allowed
+
*Take an attempt every 60-90 seconds
C) Squat Snatch: x1 every 1:15 x 10 sets; start @ 165#, add 5# per set
*Film last set please *Film heaviest set
*Focus on EXTENDING on that second rep *REMEMBER: TIGHTER dip and drive!!
*Get tall! *Do some practice reps @ 95# to dial in positions with legs!
+ +
D) 5 rounds for time @ Consistent Effort!:
C) 10 sets (not for time):
20 Calorie AB
15 Wall Balls @ 30# to 10’ (smart breaks here) 2 Strict RMU
10 Power Cleans @ 135# (singles) 2 Strict HSPU to 10” Deficit
5 Burpee Box Jump Step Down @ 24” +
D) 3 sets:
*Track your splits per round; MUST BE THE SAME
2 min AB @ 60 RPM
10 Bar Muscle Ups
-rest/walk 2 min-
20 Kipping HSPU to 2” Deficit
-rest/walk 2 min-
+
E) 2 sets:
2 min AB @ 60 RPM
30 C2B
-rest/walk 2 min-
2 min Row @ 2:10/500m
30 Toes to Bar
-rest/walk 2 min-
WEEK 4 (CONTINUED)
FRIDAY SATURDAY
A) 3 sets @ 80%/Sustainable: OPEX Winter Classic
30 second AB @ 60 RPM A) Event 1 : 0:00-10:00
10 min to establish a max load in the following complex
1 Squat clean
30 second AB @ 64 RPM 2 Front squat
30 second AB @ 62 RPM 3 Split jerk
-2 min walk b/t- *must be unbroken
*bar may not rest on the ground
B) 10 minutes @ 80%:
*you may rest with bar in front rack or hang
30 DU’s
5 Burpees to 6” OH
300m Row B) Event 2: 10:00-20:00
5 KBS @ 24kg 6 minute AMRAP
+ 6 Pull-ups
5 min walk / prep
4 CTB pull-ups
+
C) 3 sets @ 80%/Sustainable: 2 Bar muscle-ups
30 second Row @ 1:57/500m rest remainder of time frame
C) Event 3 : 20:00-34:00
8 minute AMRAP
30 second Row @ 2:00/500m 10 Strict press
-2 min walk- 15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
(Rx load is 115/75lbs throughout all movements)
rest remainder of time frame
D) Event 4: Starts at 34:00

12 minute AMRAP
50 Alternating DB power snatch (50/35lbs)
40 Burpee box jump (24/20”)
30 Row calories
SUNDAY: Active Rest

WEEK 5
TUESDAY WEDNESDAY
A) Warm Up: A) 10 minute warm up:
10 minute AB @ EZ pace (top of each minute: 15 seconds hard, build pace 10 calorie Row
each minute) 50’ Bear Crawl
+
3 Dead hang to Inverted Hang on rings (slow lowering)
3 min rest
+ 50’ Walking Lunge
2 min @ 90% 3 Ring Push Ups
2 min walk +
1 min @ 92% B) For Time:
4 min walk /rest
30 Ring Muscle Ups
B) Assault Bike: 10 minutes for max calories
*2 scores:
+
Cooldown: 15-20 min cool down in the sun 1) AMRAP UB up front
2) Total time
FRIDAY SATURDAY SUNDAY
OPEX in-house 3-day Testing OPEX in-house 3-day Testing OPEX in-house 3-day Testing
Day 1 Day 2 Day 3
A) Squat Snatch: Establish a 1RM - Film & submit

top attempts A) Back Squat: Establish a 1RM - Film & submit top A) ‘Open 12.3’:
attempts 18 minute AMRAP
B) ‘Push/Pull’: For time 15 Step down box jumps (24/20”)
21 CTB pull-ups B) Back Squat: @30X0; One set AMRAP using 12 Push press (115/75lbs)
9 Thrusters (100/65lbs) 85% of best lift from part A - Film & submit this 9 Toes to bar
15 CTB pull-ups attempt
15 Thrusters (100/65lbs)
9 CTB pull-ups C) Muscle Up: One set to perform max unbroken
21 Thrusters (100/65lbs) ring muscle-ups - Film & submit this attempt
D) Strict Handstand Push-up:

5 minute AMRAP Strict handstand push-ups
(You are permitted a 36x24 box allowance - All

repetitions start & end from the top, lock-out
position)
E) ‘10-4’: For time

50-40-30-20-10
Double unders
10-10-10-10-10
Burpees
WEEK 6
TUESDAY WEDNESDAY
A) 3 sets (warm up): A) 3 sets @ 80%/Consistent Effort:

10 calorie AB EZ 12 Deadlift @ 135#
5/leg High Box Step Down @ 30” (Control it; sit into hip) 9 Hang Power Clean
5/leg Back Extension w/ 2 sec pause at top
6 Shoulder to Overhead
20 second Star Plank / Side
+ 30 DU’s
B) Squat Snatch: 1.1.1 - build to a tough set for the day 2 min Row @ 2:10/500m
*5-10 sec re set b/t lifts -rest/walk 2 min-
+ +
C) Front Squat: @ 30X0; 6-6-6 -all tough sets, rest 3 min b/t each
B) 3 sets:
*KNEES!!!
1 min AB @ 55 RPM
+
D) Double KB Front Rack Russian Step Up: @ 1010; 10 reps/leg x 3 sets, rest 10 Kipping HSPU to 4” Deficit
1 min b/t legs 8 Ring Muscle Ups
20” box / high knee DRIVE!! 1 min AB @ 55 RPM
+ -2 min walk/rest-
E) Assault Bike Sprints: 10 seconds ALL OUT every 2 min x 10 sets
+
*Slow pedal remaining time
+ C) 3 sets @ 80%/Consistent Effort:
F) 10 minutes @ 50%/EZ: 5 Power Snatches @ 135# (singles; fast re set)
2:30 AB 5 OHS @ 135#
2:30 Row 5 Burpee Box Jumps @ 24”
+
2 min Row @ 2:10/500m
G) For Time @ 90%:
-rest/walk 2 min-
50 Burpees to 6” OH
50 Wall Balls @ 20# to 10’ (aim for UB) +
D) 3 sets:
30’ HS Walk
12 Toes to Bar
30’ HS Walk
12 Chest to Bar
-rest/walk 2 min-
FRIDAY SATURDAY SUNDAY
Local Team Competition Day 1 Local Team Competition Day 2 Local Team Competition Day 3
WEEK 7
TUESDAY WEDNESDAY
12 Calorie AB 1 min Row @ 2:10/500m
5 Right Arm DB Thruster @ 50# (SMOOTH) 50 DU’s
50’ Bear Crawl w/ lacrosse ball on low back
8 Deadlifts @ 135#
5 Left Arm DB Thruster @ 50#/ (SMOOTH)
3/leg Alternating Pistols w/ 3 sec lowering (quality movement) *Hold light 6 Hang Power Cleans @ 135#
weight out front for counter balance 4 Front Rack Walking Lunges @ 135#
+ 2 Shoulder to OH @ 135
B) Squat Snatch: 1.1 - build to a tough set for the day 10 Box Jump Step Down @ 24”
*5-10 sec re set b/t lifts
1 min Row @ 2:10/500m
+
-rest/walk 2 min-
C) Front Squat: @ 30X0; 4-4-4 -all tough sets, rest 3 min b/t each
+
D) Barbell Front Rack Split Squat: @ 3010; 10 tough reps/leg x 3 sets, rest 1 B) 3 sets:
min b/t legs 10 Ring Muscle Ups
*Control that lowering 1 min AB @ 55 RPM
+
10 Strict HSPU
E) Assault Bike Sprints: 12 seconds ALL OUT every 2 min x 10 sets
*Slow pedal remaining time 1 min AB @ 55 RPM
+ 10 Push Ups
F) 10 minutes @ 50%/EZ: 1 min AB @ 55 RPM
1 min AB -2 min rest/walk-
1 min Single Unders
1 min Row
C) 3 sets @ 80%/Consistent Effort:
1 min Alternating Step Up
1 min Shuttle Run 1 min Row @ 2:10/500m
+ 8 TnG Power Snatch @ 115#
G) For Time @ 90%:: 4 OHS @ 115#
75 Wall Balls @ 20# to 10’ 8 Bar Facing Burpees
25 Hang Power Cleans @ 135#
1 min Row @ 2:10/500m
-rest/walk 2 min-
D) 3 sets:
15 Toes to Bar
50’ HS Walk
15 Chest to Bar
-rest/walk 2 min-
WEEK 7 (CONTINUED)
FRIDAY SATURDAY
A) 2 sets @ 80-85%/High Effort but Sustainable: A) 3 sets (prep/warm up):
1 min AB 2 min AB EZ
1 min walk 50’ Bear Crawl (SLOW)
1 min Wall Balls @ 20# to 10’
3 Reverse Med Ball Throws @ 20# (extend the hips!)
1 min walk
1 min Row 50 second Ring FLR
1 min walk B) Power Clean. Front Squat. Split Jerk: 1.1.1 - build to a tough set for the day
1 min Burpees to 6” OH +
1 min walk C) Back Squat: @ 30X0; 6-6-6 -all tough sets, rest 3 min b/t sets
1 min DU’s
+
1 min walk
D) Weighted Pistols: @ 4010; 8 tough reps/leg x 3 sets, rest 1 min b/t legs
1 min AB
1 min walk +
1 min Alternating DB Power Snatch @ 75# E) EMOM x 25 minutes:
1 min walk Min 1-5: 1 Strict HSPU to tough deficit + 10 HARD Ski Erg Pulls
+ Min 6-10: 1 Strict RMU + 3 Strict Ring Dips
5 min rest/walk
Min 11-15: 10-12 Kipping HSPU to 2” Deficit
+
B) 2 sets @ 80-85%/High Effort but Sustainable: Min 16-20: 1 BMU every 15 seconds
1 min Row Min 21-25: 10 Chest to Bar + 5 Clapping Push Ups
1 min Burpees -no jump @ top
2 min walk
1 min Air Squats
1 min AB
2 min walk
SUNDAY
A) 10 minutes @ 50%/Prep:
10 Calorie AB
10 Walking Lunges
10 Burpees -no jump @ top
10 KBS @ 24kg
+
B) 5 sets @ 80-85%/Consistent Effort:
10 Calorie AB
10 OHS @ 95#
10 Bar Facing Burpees
10 Box Jump Overs @ 24” (ALL THE WAY OVER)
10 Calorie Row
10 Wall Balls @ 30# to 10’
10 Hang Power Clean @ 95#
-rest/walk 1:1-
*Mix order every set

WEEK 8
TUESDAY WEDNESDAY
10 Calorie AB 20 Calorie Row @ 950 cal/hr
10 Walking Lunges 12 Double KB Deadlift @ 24kg/hand
10 Wall Balls @ 30# to 10’ (control the loweirng on all reps)
9 Double KB Hang Power Clean @ 24kg/hand (swing b/t legs)
45 second Plank on elbows
6 Double KB Shoulder to OH @ 24kg/hand
B) Power Snatch. Above the Knee Hang Squat Snatch: 1.1 - build to a tough 75 DU’s
set for the day -rest/walk 2 min b/t sets
*Arms RELAXED and LONG, use the hips!!
+
C) Front Squat: @ 30X0; 3-3-3-3 -all tough sets, rest 3 min b/t each
+
D) Barbell Russian Step Up: @ 2010; 8 tough reps/leg x 3 sets, rest 1 min b/t B) 3 sets:
legs 10 Strict HSPU
*18-20” Box, drive that knee up at the top! 10 Kipping HSPU
+ 1 min AB @ 55 RPM
E) Assault Bike Sprints: 15 seconds ALL OUT every 2:45 min x 8 sets
10 Bar Muscle Ups
*Slow pedal remaining time
+ 1 min AB @ 55 RPM
F) 10 minutes @ 50%/EZ:: 2 min AB -rest/walk 2 min b/t sets-
2 min Bear Crawl
2 min Row C) 3 sets @ 80%/Consistent Effort:
2 min Alt Step Up
15 Box Jump Step Down @ 24”
2 min Shuttle Run
10 Hang Power Snatch @ 115#
+
G) For Time @ 90%: 5 OHS @ 115#
40 Wall Balls @ 20# to 10’ 5/leg OH Walking Lunges @ 115#
10 Power Cleans @ 135# 20 Calorie Row @ 950 cal/hr
30 Thrusters @ 75# -rest/walk 2 min b/t sets-
10 Power Cleans @ 135#
20 Front Squats @ 75#
D) 3 sets:
10 Power Cleans @ 135#
10 OHS @ 75# 20 Toes to Bar
2 min AB @ 60 RPM
100’ HS walk
2 min AB @ 60 RPM
20 Chest to Bar
WEEK 8 (CONTINUED)
FRIDAY SATURDAY
A) 2 sets @ 80-85%/High Effort but Sustainable: A) 3 sets (prep/warm up):
1 min Row 15 Calorie AB
1 min walk 10 Back Extensions w/ 1 sec pause at top
30 second Burpees -no jump @ top
10 GHDSU Slow and controlled
30 second Toes Thru Ring
1 min walk 30 second Single Leg Glute Bridge / side (w/ weight on lap)
1 min AB +
1 min walk B) Power Clean + Push Jerk: 3 + 1 - build to a tough set for the day
1 min Hang Squat Clean Thrusters @ 95#
1 min walk
1 min Ski Erg
C) Back Squat: @ 30X0; 4-4-4 -all tough sets, rest 3 min b/t sets
1 min walk
1 min Front Rack Walking Lunges @ 95# +
1 min walk D) Weighted Pistols: @ 2010; 10 reps/leg x 3 sets, rest 30 sec b/t legs
1 min Box Jump Step Down @ 24” +
1 min walk E) EMOM x 25 minutes:
+
Min 1-5: 1 Tough Split jerk + 5 HARD Ski Erg Pulls
5 min rest/walk
+ Min 6-10: 1 Strict RMU + 3 RMU
B) 2 sets @ 80-85%/High Effort but Sustainable: Min 11-15: 12-15 Toes to Bar
30 second Sled Push tough Min 16-20: 12-15 Kipping HSPU to 2” Deficit
30 second Alternating Jumping Lunges Min 21-25: 12-15 Chest to Bar
30 second AB
30 second Burpees to 6” OH
-2 min walk/rest-
30 second Row
30 second DU’s
30 second WB @ 30# to 10’
30 second DU’s
-2 min walk/rest-
SUNDAY
A) 10 minutes @ 50%/Prep:
12 Calorie AB
9 KBS @ 24kg
6 Burpees
3 Toes Thru Rings
+
B) 5 sets @ 80-85%/Consistent Effort:
15 Calorie AB
15 KBS @ 32kg
15 Calorie Row
15 Burpees -no jump @ top
10 Squat Clean Thrusters @ 115# (all singles; stay close to the bar and be fast)
75 DU’s
*Mix order every set

*SAME TIME PER SET

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SAM ZAMMUTO

AREAS OF PRIORITY ABOUT SAM

WEDNESDAY: OFF / ACTIVE REST

MONDAY: OFF / ACTIVE REST

MONDAY: OFF / ACTIVE REST

A) 10 minutes @ warm up pace:

MONDAY: OFF / ACTIVE REST

rest remainder of time frame

D) Event 4: Starts at 34:00

SUNDAY: Active Rest

MONDAY: OFF / ACTIVE REST

FRIDAY SATURDAY SUNDAY

Day 1 Day 2 Day 3

A) Squat Snatch: Establish a 1RM - Film & submit

D) Strict Handstand Push-up:

(You are permitted a 36x24 box allowance - All

E) ‘10-4’: For time

MONDAY: OFF / ACTIVE REST

A) 3 sets (warm up): A) 3 sets @ 80%/Consistent Effort:

FRIDAY SATURDAY SUNDAY

MONDAY: OFF / ACTIVE REST

*Mix order every set

MONDAY: OFF / ACTIVE REST

*Mix order every set

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