MONSTER Project - PHASE II
PHASE II
Day 1
1A) Barbell Front Squats 4 x 3
1B) Seated Box Jump 4 x 2 – Highest Possible
2A) Barbell Hang Clean 4 x 3 (UNBROKEN REPS)
2B) Double DB or KB Push Press 4 x 5 -Heaviest possible
2C) KB Snatch 4 x 10 / Arm
***Perform all 10 reps on one side then switch
3A) MBP (See Below)
Day 2
1A) Barbell Bench Press 5 x 5
Week 2 – 5 x 3
Week 3 – 1 x 5, 3 x 3, 2 x 1-2
1B) Pull Ups 5 x Submax reps
***Switch Pull Up variation each set
2A) Zercher Hold Sandbag Step Up 3 x 8/ leg
2B) Wheel Roll Outs 3 x 10-15
3A) MBP (See Below)
***REST DAY***
Day 3
1A) 40 Yard Sprints x 6 @ 100% Effort
2A) MONSTER KB Complex x 5 Rounds
a)
b)
c)
d)
e)
f)
Double KB Sumo Deadlift x 3
Double KB Power Snatch x 3
Double KB Clean x 6
Double KB Front Squat x 6
Push Ups Off KB's x 12
Double Bent KB Rows x 12
***Rest 90-120 secs between rounds
3A) 5 Min AMRAP
a) KB Turkish Get Ups w/ KB, Barbell, or DB
***FOCUS = Perfect form
***Alternate arms each rep
***NO DBA On Day 3***
Day 4
1A) Barbell Deadlift 5 x 5
Week 2 - 5 x 3
Week 3 - 1 x 5, 1 x 3, 3 x 1-2
***Rest 75-90 secs between sets
1B) Kneeling Jump To Broad Jump x 3 after each set of DL's
2A) Single Arm DB or KB Strict Press 4 x 3-5 / Arm
2B) Single Arm DB or KB Bent Row 4 x 6-10 / Arm
3A) 3A) MBP (See Below)
OPTIONAL MONSTER HIIT Day
100 Yard Sprints @ 100% x 5
OR
50 Yard Sprints @ 100% x 10
***Rest around 5:1 or as little as needed between efforts to stay around 100% effort
PHASE II MONSTER Battle Plans
Day 1 – MBP’s
Week 1
5 Rounds - Every 90 Secs:
a) Double KB Clean x 7
b) Double KB Push Press x 5
c) Double KB Thruster x 3
Then AFTER 5th Round:
5 x 50m Sprints @ 100% Effort - Rest 90 secs between sprints
Week 2
For TIME
HEAVY Sled Push / Pull x 100ft
American KB Swing x 20
HEAVY Sled Push / Pull x 100ft
American KB Swing x 15
HEAVY Sled Push / Pull x 100ft
American KB Swing x 10
HEAVY Sled Push / Pull x 100ft
American KB Swing x 5
***If no sled, do forward / backwards bear crawls instead
Week 3
Intervals - 3 Rounds for Total Reps
***40 Secs On / 20 Secs Off For Each Movement:
1A) Goblet Squat
1B) Push Ups
1C) Single Arm Bent Row R/L
1D) Single Arm Bent Row R/L
1E) Burpee
Day 2 - MBP’s
Week 1
For Time:
a) 5, 4, 3, 2, 1 Of Sandbag OR Barbell Power Clean - Heaviest Possible
b) 1 x Bear Crawl x 100ft in between each set of Power Cleans
2 min REST Then:
2 Min AMRAP Of
Sandbag of Barbell Power Clean w/ SAME weight used above
Week 2
For Time
150 yard shuttle sprint - 75 yards and back
DB or KB Farmer Walk x 100 yards (HEAVIEST possible)
***10 push ups every time you drop the weight to rest
30 Burpees
100 yard shuttle sprint - 50 yards and back
DB or KB Farmer Walk x 50 yards (HEAVIEST possible)
***10 push ups every time you drop the weight to rest
30 Burpees
Week 3
Complete the Following
2 Min AMRAP of Power Cleans @ Bodyweight or Heaviest Possible
Then 3 Rounds For Time Of:
5 Burpees
10 Push Ups
15 Recline Rows
10 Squat Jumps
5 Burpees
100m Run
Then:
2 Min AMRAP of Power Cleans @ Bodyweight or Heaviest Possible
Day 4 – MBP’s
Week 1
***7 Min 110% H.A.M. Challenge***
2 Min AMRAP of Barbell Clean and Press @ 135
Then - For Time:
20 Lunge Jumps (20 / leg)
20 Burpees
15 Lunge Jumps (15 / leg)
15 Burpees
10 Lunge Jumps (10 / leg)
10 Burpees
7 Min TIME LIMIT To COMPLETE
SCORE = Total Reps Complete + Total Time
Week 2
For Time
200m Run
20 x Deadlifts @ 135
30 x Hand Release Push Ups
15 Burpee Over The Barbell
15 x DL @ 135
25 x Hand Release Push Ups
10 x Burpee Over The Barbell
15 x DL @ 135
20 x Hand Release Push Ups
5 x Burpee Over The Barbell
200m Run
Week 3
Complete The Following
3 Mins AMRAP "Explosive Repeats" Pull Ups
***Do one single pull up at a time then drop off the bar each rep
***Reset and pull from a dead hang each rep - chest to bar if possible!
Then:
5 Mins AMRAP of KB or DB Turkish Get Ups
***Alternate sides each rep
Then:
3 Mins AMRAP " Explosive Repeats" Pull Ups