Moe Overview

Back to Plan

MOE OVERVIEW

Moe is the first plan of the Three Stooges Dumbbell Training Packet. Moe deploys our
Fluid Periodization model, training the 5 fitness attributes of a Mountain Tactical Athlete:
Strength, Work Capacity, Tactical Speed, Explosive Power and Agility (TAC SEPA),
Endurance and Chassis Integrity simultaneously but with cyclic emphasis.

Required Equipment

Full Dumbbell or Kettlebell Set

15-20 Box or Bench

Open space for Sprints and Shuttle Runs

Moe has a slight strength emphasis and deploys dumbbell or kettlebell movements. Your
strength work this cycle will concentrate on 6 exercises:

Walking Lunges- Lower Body

Dumbbell Bench Press - Upper Body

Dumbbell Hang Squat Clean - Total Body

Weighted Pull Ups - Upper Body

Dumbbell Thruster - Total Body

Dumbbell Front Squat - Lower Body

Youll train strength Monday, Wednesday, and Friday during the cycle. The strength
progression utilizes our Big 24 theory. Youll find your 3RM or 4RM for the listed exercises
in the first week, and use a prescribed weight for your working rounds which is slightly
lower than your assessment weight. Youll re-assess twice in the program during Week 4
and Week 7. In addition, youll train TAC SEPA or Chassis Integrity following the strength
portion.

1-Arm Exercises vs Traditional Exercises

If a movement does not specify it as a 1-Arm exercise, you will utilize dumbbells/kettlebells
in each hand. For exercises specified as 1-Arm, you will do the prescribed reps on each
arm/leg.
Example:

6 Rounds of 3x Dumbbell Thruster: Complete 3x full thrusters at the prescribed weight

with a Dumbbell/Kettlebell in each hand.

6 Rounds of 4x Dumbbell 1-Leg Hinge Lift: Complete 4x 1-Leg Hinges at the prescribed
weight on each leg (8x Total). This also applies to the Bulgarian Split Squat.

Tuesdays will be shorter sessions (40-50 minutes) and train Work Capacity and Chassis
Integrity. The Work Capacity will focus on our 5+5+5 minute model, for three short but
intense efforts with a short break between. We progress the volume and intensity
throughout the cycle.

Thursdays will train endurance utilizing single mode (running) training, and our multi-
mode gym based endurance training on alternating weeks. Youll progress up to 6 miles
running at a easy pace, and train for 60 minutes of constant movement in the gym. The
gym based endurance is no joke.

Converting Dumbbells to Kettlebells

This plan uses dumbbell weights, as they simpler to scale for loading. You can use
kettlebells, you will just need to convert the weight. See the chart below for converting
dumbbell weight to kettlebell weight.

As an example, the first weeks strength progression is 20# below your assessment weight
for Rounds 4-8. With kettlebells, this means dropping two sizes. So if you used a 36kg
kettlebell in the assessment, you will use a 28kg kettlebell the following week.

Here is the weekly schedule:

WEEK A

Monday: Strength, TAC SEPA

Tuesday: Work Capacity, Chassis Integrity

Wednesday: Strength, Work Capacity

Thursday: Running Endurance

Friday: Strength, Chassis Integrity

WEEK B

Monday: Strength, TAC SEPA

Tuesday: Work Capacity, Chassis Integrity

Wednesday: Strength, Work Capacity

Thursday: Multi-Mode Gym Based Endurance

Friday: Strength, Chassis Integrity

Moe" - Week 1

Back to Plan

SESSION 1

Obj: Strength

Warm Up:

3 Rounds
8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

3x Dumbbell Thruster

Increase load each round until 3x is hard but doable

Lat/Pec Stretch

RECORD FINAL WEIGHT

(2) 6 Rounds

4x Walking Lunge

Increase load each round until 4x is hard but doable

3/3/3 Toe Touch Complex

RECORD FINAL WEIGHT

(3) 6 Rounds

TAC SEPA - 75m Shuttle

(4) 3 Rounds
10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

SESSION 2

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training

(1) 5 Rounds for Time

5x 1-Arm Snatch 25/35#

5x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then

(2) 5 Rounds every 60 seconds

7x 40ft Shuttle Run

Rest 2-3 minutes, then

(3) 5 Minute AMRAP

Max Step Ups @ 15 with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

6x Turkish Get Ups @ 25/35#

Alternate arms each round

6x Kneeling Dumbbell Half Moon @

25/35#

6x Standing Slashers @ 25/35#

15/15 Standing Founder

SESSION 3

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds

4x Dumbbell Front Squat

Increase load each round until 4x is hard but doable

Hip flexor Stretch

RECORD FINAL WEIGHT

(2) 6 Rounds

4x Weighted Pull Up

Increase Load each round until 4x is hard but doable

10x Shoulder Dislocate

RECORD FINAL WEIGHT

(3) 10 Rounds

30 Seconds 1-Arm Dumbbell Clean

and Press @ 30/40# - Switch arms

each round

30 Seconds rest

(4) 10 Rounds

30 Seconds 1-Arm Snatch

@20/30# - Switch arms

each round

30 Seconds rest

(4) 3 Rounds
Lat/Pec Stretch

3/3/3 Toe Touch Complex

Foam Roll Legs and Low Back

SESSION 4

Obj: Endurance

Training

4 Mile Run at Easy Pace

SESSION 5

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch

Training

(1) 6 Rounds

4x Dumbbell Bench Press

Increase load each round until 4x is hard but doable

5x Shoulder Dislocate
RECORD FINAL WEIGHT

(2) 6 Rounds

3x Dumbbell Hang Squat Clean

Increase load each round until 3x is hard but doable

Instep to Hip Flexor Stretch

RECORD FINAL WEIGHT

(3) 15 Minute Grind

10x Dumbbell Swing @ 35/45#

15/15 Standing Founder

10x Single Leg Dumbbell Deadlift @

35/45#

15/15 Kneeling Founder

(4) Foam Roll Upper Back and Lats

Moe" - Week 2

Back to Plan

WEEK 2

SESSION 6

Obj: Strength
Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

4x Walking Lunge

See comments for loading

Pigeon Stretch

(2) 6 Rounds

3x Dumbbell Thruster

See comments for loading

5x Shoulder Dislocate

(3) 6 Rounds

TAC SEPA - 5/10/15 Sprint Complex

(4) 3 Rounds

10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)

SESSION 7

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training

(1) 5 Rounds

5x 1-Arm Snatch 25/35#

6x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then

(2) 5 Rounds every 60 seconds

8x 40ft Shuttle Run

Rest 2-3 minutes, then

(3) 5 Minute AMRAP

Max Step Ups at 15 with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

30 Second 1-Handed Farmers Carry

Kneeling Slasher @ 25/35#

1-Arm Dumbbell Clean and Run @

25/35#

15/15 Kneeling Founder

SESSION 8

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch
Training

(1) 6 Rounds

3x Dumbbell Hang Squat Clean

See Comments for loading

Instep to Hip Flexor Stretch

(2) 6 Rounds

4x Dumbbell Bench Press

See comments for loading

5x Shoulder Dislocate

(3) 10 Rounds

35 Seconds 1-Arm Dumbbell Clean

and Press @ 30/40# - Switch arms

each round

25 Seconds rest

(4) 10 Rounds

35 Seconds 1-Arm Snatch

@20/30#- Switch arms each round

25 Seconds rest

(5) Foam Roll Upper Back and Lats

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)

SESSION 9

Obj: Endurance

Training

(1) 2 Rounds - 60 minute total

5 minutes of 1-Arm Dumbbell Clean and Press @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

Comments

Use a running clock for this 60 minute training session. You will spend 5 minutes at each
station, transitioning immediately to the next.

Switch arms as needed during the dumbbell exercises.

You can rest, but dont drop the dumbbell during the 5 minutes, with the exception of the Mr.
Spectacular. Rest in whatever position just dont drop it!

Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.

The step ups and shuttle run are also not for time. Grind through, dont sprint

SESSION 10

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds
4x Weighted Pull Up

See comments for loading

5x Shoulder Dislocate

(2) 6 Rounds

4x Dumbbell Front Squat

See comments for loading

Hip flexor Stretch

(3) 15 Minute Grind

10x Good Mornings @ 40#

15/15 Low Back Lunge

10x 1-leg Deadlift

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell

"Moe" - Week 3

Back to Plan

WEEK 3

SESSION 11

Obj: Strength
Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

3x Dumbbell Thruster

See comments for loading

Lat/Pec Stretch

(2) 6 Rounds

4x Walking Lunge

See comments for loading

3/3/3 Toe Touch Complex

(3) 6 Rounds

TAC SEPA - 75m Shuttle

(4) 3 Rounds

10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

Comments:

For rounds 3-6 , use a load that is 10# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)

SESSION 12

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training

(1) 5 Rounds

5x 1-Arm Snatch 25/35#

7x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then

(2) 6 Rounds every 60 seconds

7x 40ft Shuttle Run

Rest 2-3 minutes, then

(3) 5 Minute AMRAP

Max Step Ups @ 15 with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

6x Turkish Get Ups @ 25/35#

Alternate arms each round

6x Kneeling Dumbbell Half Moon @

25/35#

6x Standing Slashers @ 25/35#

15/15 Standing Founder

SESSION 13

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch
Training

(1) 6 Rounds

4x Dumbbell Front Squat

See comments for loading

Hip flexor Stretch

(2) 6 Rounds

4x Weighted Pull Up

See comments for loading

10x Shoulder Dislocate

(3) 10 Rounds

40 Seconds 1-Arm Dumbbell Clean

and Press @ 30/40# - Switch arms

each round

20 Seconds rest

(4) 10 Rounds

40 Seconds 1-Arm Snatch

@20/30# - Switch arms each round

20 Seconds rest

(4) 3 Rounds

Lat/Pec Stretch
3/3/3 Toe Touch Complex

Foam Roll Legs and Low Back

Comments:

For rounds 3-6 , use a load that is 10# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)

SESSION 14

Obj: Strength

Training

5 Mile Run at Easy Pace

SESSION 15

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch

Training
(1) 6 Rounds

4x Dumbbell Bench Press

See notes for loading

5x Shoulder Dislocate

(2) 6 Rounds

3x Dumbbell Hang Squat

Clean - See notes for loading

Instep to Hip Flexor Stretch

(3) 15 Minute Grind

10x Dumbbell Swing @ 35/45#

15/15 Standing Founder

10x Single Leg Dumbbell Deadlift @

35/45#

15/15 Kneeling Founder

(4) Foam Roll Upper Back and Lats

Comments:

For rounds 3-6 , use a load that is 10# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell

Moe" - Week 4
Back to Plan

WEEK 4 - SESSION 16

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

3x Dumbbell Thruster

Increase load each round until 3x is hard but doable

Lat/Pec Stretch

RECORD FINAL WEIGHT

(2) 6 Rounds

4x Walking Lunge

Increase load each round until 4x is hard but doable

3/3/3 Toe Touch Complex

RECORD FINAL WEIGHT

(3) 6 Rounds

TAC SEPA - 75m Shuttle

(4) 3 Rounds

10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

SESSION 17

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training

(1) 5 Rounds

5x 1-Arm Snatch 25/35#

8x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then

(2) 6 Rounds every 60 seconds

8x 40ft Shuttle Run

Rest 2-3 minutes, then

(3) 5 Minute AMRAP

Max Step Ups at 15 with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

30 Second 1-Handed Farmers Carry

Kneeling Slasher @ 25/35#

1-Arm Dumbbell Clean and Run

15/15 Kneeling Founder

SESSION 18

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds

4x Dumbell Front Squat

Increase load each round until 4x is hard but doable

Hip flexor Stretch

RECORD FINAL WEIGHT

(2) 6 Rounds

4x Weighted Pull Up

Increase Load each round until 6x is hard but doable

10x Shoulder Dislocate

RECORD FINAL WEIGHT

(3) 10 Rounds

30 Seconds 1-Arm Dumbbell Clean

and Press @ 35/45# - Switch arms

each round

30 Seconds rest
(4) 10 Rounds

30 Seconds 1-Arm Snatch

@25/35# - Switch arms each round

30 Seconds rest

(5) 3 Rounds

Lat/Pec Stretch

3/3/3 Toe Touch Complex

Foam Roll Legs and Low Back

SESSION 19

Obj: Recovery

Training:

(1) 3 Rounds - 60 minute total

(A) 10 Minute Grind

6x Dumbbell Clean and Press @

30/40#

6x 1-Arm Dumbbell Snatch @ 30/40

6x Mr. Spectacular @ 40/60#

(B) 10 Minute Grind

20x step ups

6x 40 ft shuttle runs
Comments:

Use a running clock for this 60 minute training session. You will spend 10 minutes at each
station, transitioning immediately to the next.

So you will start with Part (A), repeating the circuit for 10 minutes. You'll immediately
begin Part (B), repeating the circuit for 10 minutes. Immediately start Part (A). Repeat this for 60
minutes.

Go slowly and deliberately for each exercise.

The step ups and shuttle run are not for time. Grind through, dont sprint.

SESSION 20

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch

Training

(1) 6 Rounds
4x Dumbbell Bench Press

Increase load each round until 4x is hard but doable

5x Shoulder Dislocate

RECORD FINAL WEIGHT

(2) 6 Rounds

3x Dumbbell Hang Squat Clean

Increase load each round until 3x

is hard but doable

Instep to Hip Flexor Stretch

RECORD FINAL WEIGHT

(3) 15 Minute Grind

10x Good Mornings @ 40#

15/15 Low Back Lunge

10x 1-leg Deadlift

(4) Foam Roll Upper Back and Lats

Moe" - Week 5
Back to Plan

WEEK 5 - SESSION 21

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

4x Walking Lunge

See comments for loading

Pigeon Stretch

(2) 6 Rounds

3x Dumbbell Thruster

See comments for loading

5x Shoulder Dislocate

(3) 6 Rounds

TAC SEPA - 5/10/15 Sprint Complex

(4) 3 Rounds

10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)

SESSION 22

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training

(1) 5 Rounds
5x 1-Arm Snatch 25/35#

9x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then

(2) 7 Rounds every 60 seconds

7x 40ft Shuttle Run

Rest 2-3 minutes, then

(3) 5 Minute AMRAP

Max Step Ups @ 15 with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

6x Turkish Get Ups @ 25/35#

Alternate arms each round

6x Kneeling Dumbbell Half Moon @

25/35#

6x Standing Slashers @ 25/35#

15/15 Standing Founder

SESSION 23

Obj: Strength
Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch

Training

(1) 6 Rounds

3x 2-Arm Dumbbell Hang Squat Clean

See Comments for loading

Instep to Hip Flexor Stretch

(2) 6 Rounds

4x Dumbbell Bench Press

See comments for loading

5x Shoulder Dislocate

(3) 10 Rounds

35 Seconds 1-Arm Dumbbell Clean

and Press @ 35/45# - Switch arms

each round

25 Seconds rest
(4) 10 Rounds

35 Seconds 1-Arm Snatch

@25/35# - Switch arms each round

25 Seconds rest

(5) Foam Roll Upper Back and Lats

Comments

For rounds 3-6 , use a load that is 20# less than your Week 4 assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)

SESSION 24

Obj: Endurance

Training

6 Mile Run at Easy Pace

SESSION 25

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds

4x Weighted Pull Up

See comments for loading

10x Shoulder Dislocate

(2) 6 Rounds

4x Dumbbell Front Squat

See comments for loading

Hip flexor Stretch

(3) 15 Minute Grind

10x Dumbbell Swing @ 35/45#

15/15 Standing Founder

10x Single Leg Dumbbell Deadlift @

35/45#

15/15 Kneeling Founder

Comments

For rounds 3-6 , use a load that is 20# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 80#
(2x40# dumbbells or 1x 80# dumbbell)

Moe" - Week 6

Back to Plan

WEEK 6 - SESSION 26

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

3x Dumbbell Thruster

See comments for loading

Lat/Pec Stretch

(2) 6 Rounds

4x Walking Lunge

See comments for loading

3/3/3 Toe Touch Complex

(3) 6 Rounds

TAC SEPA - 75m Shuttle

(4) 3 Rounds

10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

Comments:

For rounds 3-6 , use a load that is 10# less than your Week 4 assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)

SESSION 27

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training
(1) 5 Rounds

5x 1-Arm Snatch 25/35#

10x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then

(2) 7 Rounds every 60 seconds

8x 40ft Shuttle Run

Rest 2-3 minutes, then

(3) 5 Minute AMRAP

Max Step Ups at 15 with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

30 Second 1-Handed Farmers Carry

Kneeling Slasher @ 25/35#

1-Arm Dumbbell Clean and Run

15/15 Kneeling Founder

SESSION 28

Obj: Strength

Warm Up:
4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds

4x Dumbbell Front Squat

See comments for loading

Hip flexor Stretch

(2) 6 Rounds

4x Weighted Pull Up

See comments for loading

10x Shoulder Dislocate

(3) 10 Rounds

40 Seconds 1-Arm Dumbbell Clean

and Press @ 35/45# - Switch arms

each round

20 Seconds rest

(4) 10 Rounds

40 Seconds 1-Arm Snatch

@25/35# - Switch arms each round

20 Seconds rest

(4) 3 Rounds

Lat/Pec Stretch

3/3/3 Toe Touch Complex

Foam Roll Legs and Low Back

Comments:

For rounds 3-6 , use a load that is 10# less than your Week 4 assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell)

SESSION 29

Obj: Strength

Training

(1) 2 Rounds - 60 minute total

5 minutes of 1-Arm Dumbbell Power Clean and Push Press @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

Comments:

Use a running clock for this 60 minute training session. You will spend 5 minutes at each
station, transitioning immediately to the next.

Switch arms as needed during the dumbbell exercises.

You can rest, but dont drop the barbell during the 5 minutes, with the exception of the Mr.
Spectacular. Rest in whatever position just dont drop it!

Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.

The step ups and shuttle run are also not for time. Grind through, dont sprint

SESSION 30

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat
Pigeon Stretch

Training

(1) 6 Rounds

4x Dumbbell Bench Press

See notes for loading

5x Shoulder Dislocate

(2) 6 Rounds

3x Dumbbell Hang Squat

Clean

See notes for loading

Instep to Hip Flexor Stretch

(3) 15 Minute Grind

10x Good Mornings @ 40#

15/15 Low Back Lunge

10x 1-leg Deadlift

(4) Foam Roll Upper Back and Lats

Comments:

For rounds 3-6 , use a load that is 10# less than your Week 4 assessment load.
Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), youll use 90#
(2x45# dumbbells or 1x 90# dumbbell

Moe" - Week 7 (Deload)

WEEK 7 - SESSION 31

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

3x 2-Arm Dumbbell Thruster

Increase load each round until 3x is hard but doable

Lat/Pec Stretch

RECORD FINAL WEIGHT

(2) 6 Rounds
4x Walking Lunge

Increase load each round until 6x is hard but doable

3/3/3 Toe Touch Complex

RECORD FINAL WEIGHT

(3) 20 Minute Grind

6x Turkish Get Ups @ 25/35#

Alternate arms each round

6x Kneeling Dumbbell Half Moon @

25/35#

6x Standing Slashers @ 25/35#

15/15 Standing Founder

SESSION 32

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds
4x Dumbbell Front Squat

Increase load each round until 4x is hard but doable

Hip flexor Stretch

RECORD FINAL WEIGHT

(2) 6 Rounds

4x Weighted Pull Up

Increase Load each round until 6x is hard but doable

10x Shoulder Dislocate

RECORD FINAL WEIGHT

(3) 15 Minute Grind

10x Dumbbell Swing @ 35/45#

15/15 Standing Founder

10x Single Leg Dumbbell Deadlift @

35/45#

15/15 Kneeling Founder

SESSION 33

Obj: Strength

Warm Up:

3 Rounds
8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch

Training

(1) 6 Rounds

4x Dumbbell Bench Press

Increase load each round until 4x is hard but doable

5x Shoulder Dislocate

RECORD FINAL WEIGHT

(2) 6 Rounds

3x Dumbbell Hang Squat Clean

Instep to Hip Flexor Stretch

RECORD FINAL WEIGHT

(3) Foam Roll Upper Back and Lats

SESSION 34

Obj: Endurance

Training
4 Mile Run at Easy Pace

SESSION 35

Total Rest