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Monday Day 1
Tuesday Day 2
Wed REST
Thursday Day 3
Friday REST
Saturday COMPETE Day!
Sunday REST
Within the Compete Phase, youll have the CHOICE to pick any
one of the different 12 Chaos Exposure Sessions. None of these
will be repeated during the whole phase. Once you select one
and complete it, it is then done and can not be chosen again.
1A) 15 Mins - Find Your 1 Rep Max Barbell Clean and Jerk
***No more than 3 misses
2A) Hang Snatch x 2 reps E.M.O.T.M. x 5 Mins @ 90% of Heavy 2 Rep from 1A)
3A) Barbell Back Squat 1 x 5 @ 75%, 3 x 5 @ 80%
2A) Hang Clean x 2 reps + 1 Jerk E.M.O.T.M. x 5 Mins @ 90% of Heavy 2 Rep from
above
***Hit 2 hang cleans then 1 jerk after 2nd rep
3A) Strength Intervals x 4 Rounds: - Every 3 Mins Complete:
a) Strict Military Press x 5 Reps - HEAVY
***Do not load too heavy that you get less than 5 reps
b) Strict Weighted Pull Ups x 5
3A) Exposure Chaos Finisher - Choice
0:00 10:00 Build to a HEAVY Barbell Power Clean + Front Squat Complex
***1 power clean + 1 front squat = 1 rep
***Stop when you feel youve built up to your heaviest weight possible
***BE SMART know your limits when form breaks down, youre done
***SCORE = Heaviest weight used
10:00-22:00 Complete 4 Sets for TOTAL Reps Of:
2A) Hang Snatch x 2 reps E.M.O.T.M. x 5 Mins @ 90% of Heavy Rep from above
3A) Barbell Back Squat 1 x 5 @ 80%, 3 x 5 @ 85%
4A) Exposure Chaos Finisher - Choice
Day 2 Press / Pull Strength
2A) Hang Clean x 2 reps + 1 Jerk E.M.O.T.M. x 5 Mins @ 90% of Heavy 2 Rep from
above
***Hit 2 Hang Cleans then 1 Jerk after 2nd rep
3A) Strength Intervals x 4 Rounds: - Every 3 Mins Complete:
Clean Deadlift x 1
Hang Power Clean x 1
Front Squat x 1
Full Squat Clean x 1
35:00-38:00 - REST
Clean Deadlift x 1
Hang Power Clean x 1
Front Squat x 1
Full Squat Clean x 1
2A) Barbell Snatch x 1 + Hang Snatch x 1 x E.M.O.T.M. x 5 Mins @ 95% of Heavy Rep
from above
3A) Barbell Back Squat 1 x 5 @ 80%, 1 x 5 @ 85%, 1 x 3 @ 90%, 1 x 3 @ 95%
2A) Barbell Clean x 1 + Hang Clean x 1 + Jerk x 1 rep E.M.O.T.M. x 5 Mins @ 95% of
Heavy 2 Rep from above
3A) Strength Intervals x 4 Rounds: - Every 3 Mins Complete:
Then:
a) HSPU x 5
b) Barbell Front Rack Walking Lunge x 50 ft @ 135
c) CTB Pull Up x 5
d) Barbell Front Rack Walking Lunge x 50 ft @ 135
***SCORE = Total rounds / reps complete + weight used
60:00 DONE!
**SEE Full Overview + Example Set Up Within The MAIN Training Manual**