Okay. Here are the two sample templates I’m thinking of running:
- TM @ 90% for all exercises
- 3 x 5 Box Jumps before each session
3/5/1 Squat, 5s PRO + Jokers
- Bulgarian Split Squat 5 x 5 @ 50%
- 2 x 20 Average Band GM
- Ab Work
5/3/1 Incline Press, 5s PRO + Jokers
- Standing DB Press 2 x 20
- 2 x AMRAP sets Kroc Rows
- Ab Work
5/3/1 Power Clean, 5s PRO + Jokers
- Hammer Curls 2 x 20
- Pullovers 2 x 20
- 50 Chin-ups/Pull-ups
Ab Work = 50 Ab Wheels/Weighted Sit-ups/Hanging Leg Raises + 1 all-out Plank Hold
18 Throws 3x/ week (including practice), working up from underweight. (8, 12, 16 lb.)
- Krypteia Phase 1. Taken straight from the Forever Book:
85% TM is used.
Bench and Press are paired with DB Squat and DB SLDL in alternating fashion in sets of 10 for as many warm-up and working sets as you do.
Squat and Deadlift are paired with weighted Dips and Weighted Chins/Pull-ups for alternating fashion in sets of 10 for as many warm-up and working sets as you do.
The goal is to be done in 45 min.