- Beginner
- W/U:
- 5 Rounds #6
- 1X Turkish Get Ups (go light and come straight to feet)
- SAM Shoulder Drill (5X pole press, 3X halo, 5X OHS) with PVC pipe
- 5 Rounds #6
- Training:
- 15-10-5
- DL @ 75% BW
- HSPU
- 15-10-5
- W/U:
- Intermediate
- W/U:
- 5 Rounds #6
- 2X Turkish Get Ups (go light and come straight to feet)
- SAM Shoulder Drill (5X pole press, 3X halo, 5X OHS) with PVC pipe
- 5 Rounds #6
- Training:
- 20-15-8
- DL @ BW
- HSPU
- 20-15-8
- W/U:
- Advanced
- W/U:
- 5 Rounds #6
- 3X Turkish Get Ups (go light and come straight to feet)
- SAM Shoulder Drill (5X pole press, 3X halo, 5X OHS) with PVC pipe
- 5 Rounds #6
- Training:
- 30-20-10
- DL @ 125% BW
- HSPU
- 30-20-10
- W/U:
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- 24 September 2015 Bench Press/Danny - September 24, 2015
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