120219

Warm Ups 

(in runners) 

Toeing Arm Circles 10*2

Lunge From*10*2

KB Windmill *3*3 (pauses) 

Single Leg KB DL 

Snatch 115+1, 135*1* 155*1*5, 155*0

Jumping Snatch High Pull 165*3*4

Hanging Knee Ups 8+8+8*2 (middle size side) 

Quad Stretching

Joshua Peters
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102419

Warm Ups 

Runner's Stretch 

Rotations (45)

Ankle Opener 

Wrist Openers 

Bridges

RVS Bridges 

Break (45:00)

Bridge Throughs to Stab *3*4

Heels Over Head *:10*4

Headstand + Slow Straddle Pike Downs*1*4

¼ Coin Drop *3*4

Stabs *:08*4

Roll Heels Over Shoulders *4*4

Rulk Out *6(es)*4 

Snatch 

Ev :30

Snatch #115*1*4

Rest 02:00

Ev :30

Snatch #125*1*4

Rest 02:00

Ev :30

Snatch #135*1*4

4 Rounds 

#115 Muscle Snatch*1

Parallette Push Ups *6

Sit Still 05:00

Joshua Peters
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092519

Warm Ups 

Arm Circles 

Simple Rotation 

Psoas Mash 

Runner's Stretch 

Ankle Opener 

4 Rounds 

Db Curl #25*10, 38*10, 35*10, 30*10

Handstand 

Steady State Run 2:

Main Event 

Clean Bar Warm Ups 

Squat Clran 

Power Clean 

Steady State Run 2:

Afterparty:

Low Row 120*10, 100 12*3

Wall Straddle Stretch 04:00

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092319

Warm Ups 

Breaths 

Psoas Mash 

Rotation 

Knee Hugs 

Seated Leg Lift 

Hanging ASYM Knee Raise *10*2 es

Plank Walk Out *10

Plank Rock *10

Main Event 

Snatch Bar Work *8*2

Snatch + OH Sq #115*1+4, #135*1+4*3

Grueling Superset:

3 Rounds 

Deficit SGDL 1.5" 165*12

Push Ups *12

Afterparty:

DB OH Tri Ext 20*12, 25*12*2, 20*12

Standing Fatbar Toe Raise #60*12*4

Afterparty 2:

22:00 Recumbent Bike 

(both feet asleep) 

Joshua Peters
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June July August

Decrease BF%

8-12 Fasted Cardio/Mo

8 in June (3 Ran)

10 July (4 Ran)

12 in August (5 Ran)

Increase Olympic Lifting Technique and Volume

4 Days/Mo

Power Mvs & Heavy Squat

4 Days/Mo

Snatch, Power Clean and Jerk

2 Days/Mo

Jerk and Jerk Assistance (also Quarter Miler work)

Windmill

5 Days/ Mo

1 Session/Mo

Remedial Gymnastics (On Head, On Hands, On Feet and Hanging)

Daily Practice

HS/, Headstand + 2ndary Action, Pull Ups Chin Ups, Scaled Planche, Balance

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041519

3 Rounds 

Runner's Stretch 

90/90 Rotation Stretch 

Arm Circles 

SHAKE OUT:

3/4 Mile Woodway Treadmill 

(4.5-5.5mph x ¾ Mile) 

SHAKE UP:

Snatch #115*3, 135*2*3

Snatch High Pull (12" Blocks) #135*3, 155*3*3

Depth Jump + Up 12"*18*3

3 Rounds

5 #20 Vertical MB Toss

5 Bar Dips

3 Rounds

10 #80 MB Over-Shoulder 

10 Parallelette Push Ups

3 Rounds 

6 Breaths Stab Play 

10 Band Stretches (purple) 

3 Rounds 

6 Breaths Stab Balance 

Lat Stretches

Sit Still 05:00

Cold Towel ON Head

Bone Broth

Joshua Peters
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091519

Warm Ups 

FAKE RVS Lunges 

Main Event 

Jump Rope

Pull Ups 

Plyo Step Up

Plyo Push 

Single Leg Tag Object 

Low Row 

Afterparty:

DB OH Tri Ext 

Db Curls 

15:00 Bike 

Straddle Wall Stretch 

Joshua Peters
Strength to Spare
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092119

Warm Ups 

FAKE Squat 

Tom's Favorite Stretch 

Wall Taps

Arm Circles 

End of Download Week 3:

(easy going pace) 

Elevated Push Ups *10 2

Db Curls 30*10*2

Pull Down #120*10, 140*8*2

OH Tricep Ext 25*10*2

Slow Farmer's Walk #60*40'*2

TRX Twisted Row *10*2

Joshua Peters
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092019

Warm Ups 

Breaths 

Psoas Mash 

Arm Circles 

Runner's Stretch 

Mash Traps 

Main Event:

Woodway Quarters 

5.2 mph @ 1% (05:00 Rest*) 

5.7 mph @ 1% (05:00 Rest) 

6.2 mph @ 1% (05:00 Rest) 

6.7 mph @ 1% (05:00 Rest) 

7.2 mph @ 1% (05:00 Rest) 

*stretching Calves & Hambs, Fake Lunges and shoulder mobikity after each cool down walk... HR 123bpm-178bpm (only 154bpm on last ¼

Bar Work:

Front Squat #135 *3*5

Rack DL 135*5, 185*3*4

Mash Left Trap + head turns *6es*2

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091719

Deload Week 

Warm Ups:

Hanging *4

Bridge :45

Arm Circles 

4" Step Down *15*2

Seated Leg Raise *5*2

PVC Dislocates *5*3

Main Event:

Snatch Bar Work (no pace/ full attention) 

3 Muscle Snatch 

5 OH Squats 

2 Power Snatch 

5 OH Squats

1 Squat Snatch 

4 OH Squats

Superset :

3 Rounds 

8 Push Ups on 12" Rack

8 #95 Snatch Deadlift 

Afterparty:

Tricep Pushdown *10*3

Bridge :45

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091419

Warm Ups 

Mash Psoas 

Ankle Opener 

Simple Rotation 

(gym is a battlefield) 

Bars:

Rack Jerk #115*4,*2 145*4, 155*4, 175*1, 195*1, 220*1, 145*4

Power Clean + Squat Clean #115*2+1, 115*2+1, 165*1*1

Power Clean #178*2*3

Snatch 115*3, 125*3*2

Front Squat #135*5, 165*3, 185*1, 195*1, 225*1 (short pauses) 

Afterparty:

Asymmetrical Knee Ups *10+10*2

Stretch 

All Social: strengthtospare
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091019

Warm Ups 

Simple Rotation 

Breaths 00:10*5

Mash Rt Psoas 

Toeing Arm Circles *15

2 Rounds 

Handstand Hold

Straight Leg Lift *10

Asymmetrical Hollow Rock *10 (es.)

10"  Step Down -*6

2 Rounds 

Handstand Wall Walk *3

Rotation *15(es)

10"  Step Down -*6

Main Events:

Snatch Warm Ups 

Snatch + OH Squats 95*1/4, 115*1+4*4

Crushing Supersets:

4 Rounds 

On a 10KG Plate Deficit SGDL 145*12

Push Ups *12

Afterparty:

Single arm OH Elbow Ext #20*12*4

(10"box)

Standing Flat Heel Toe Lift *24*3

(Single Dn + Holding Wall) 

Slow Rolling Walk *20'

Slide Back Walk 20'

Joshua Peters 
Strength to Spare
All Social: strengthtospare 
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Joshua Peters
Strength to Spare
All Social: strengthtospare
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090719

Warm Ups 

Arm Circles 

Breaths 

Psoas Mash 

Wrist

Ankle Crush

Rotation *15*2

FAKE RVS Lunges *6*3

Clean Bar Work 

Pre-Game 

8 Rounds 

Skip Rope 00:30

Rest 00:30 

7 Rounds 

Roll to Shoulder "Straddle" 00:30

Rest 00:30 

Mains:

Power Clean 115 *3, 155*3*4

Front Squat 135*3, 165*3, 185*3*2

Dreadful Giant Set

Lat PD 125*8*3

Low ROW 125*8*3

DB Curl 25*8*3

Afterparty:

Straddle Stretch WALL 04:00

Joshua Peters
Strength to Spare
All Social: strengthtospare
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090519

Warm Ups:

Ankle Opener 

Ankle Crush 

Arm Circles 

Neck Bridges

¼Coin Drop *3*4

Plyometrics:

3 Rounds 

Kneeling MB Putt #18 @ 6' *6

Step Up + Hop *5

Main Events:

Rack Jerks 115*3, 145*3*4

Snatch + OH Sq 115*2+1*4

Afterparty:

Seated DB Tri Ext 20*8*3

Deadlift Toolbox 115*8*3

Bike 13:00

Sit Still 05:00

Samson Stretch 

Joshua Peters
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All Social: strengthtospare
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090419

Warm Ups 

Samson Stretch 

Roll Upper Back 

Mash Psoas (standing) 

Arm Circles 

Trunk Twists (standing) 

Simple Rotation 

2 Rounds 

Headstand 

XXX *3

2 Rounds 

Headstand - Inverted Straddle Pike *2

XXX *3

Specific Warm Ups 

3 Rounds 

FAKE RVS Lunges *6

High Hang Clean 115*3*4

Main Event:

Clean + F Squat #115*1+3, 145*1+3, 165*1+4*2

Crushing Superset:

4 Rounds 

¼ Mile Woodway (4.5-5.8mph/ 1% Grade) 

Twisting Ring Row *12

After Party:

DB Concentration Curl 25*12*2, 25*10

2 Rounds 

01:00 Curvilinear Woodway Sled Push 

01:00 Rest

06:00 Still 

Joshua Peters
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All Social: strengthtospare
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090119

Warm Ups 

Simple Rotation 

Breaths *5*10

Mash Rt Psoas 

Toeing Arm Circles *15

2 Rounds 

Handstand Wall Walk *2

Straight Leg Lift *10

15" Box Pistol Practice *6

Asymmetrical Hollow Rock *10 (es.)

2 Rounds 

Handstand Wall Walk *2

Rotation *15(es)

10"  Step Down -*6

Main Events:

Snatch Warm Ups 

Snatch + OH Squats 95*1/4,2, 115*1+4*2

Crushing Supersets:

4 Rounds 

10KG Deficit SGDL 135*12

Push Ups *12

Afterparty:

Single arm OH Elbow Ext *12*4

(10"box)

Standing Flat Heel Toe Lift *24*2

((Single Dn + Holding Wall

Joshua Peters
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All Social: strengthtospare
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82719

Warm ups

Breaths 

Psoas Mash

Rotation 

Straight Leg Lift Seated 5

Asymmetric Hollow Rock 10

Handstand 

Heels Over Head 

Snatch Warm Ups 

Snatch #85*3*2

Snatch + OHS 95*1+4*3

Snatch High Pull 115*5, 145*5, 165*5

3 Rounds 

10 Hanging Knee Raise 

10 Increasing Lat Pull Down 

10 #185 RDLs 

(grip fail Round 3 all stations broken) 

Standing Quad Stretch 

Cliff Bar and 2 Mochie 

Joshua Peters
Strength to Spare
All Social: strengthtospare
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Fitness Trsting

Notes 2019:

Strength 2 

Upper 3RM Weighted Chin Ups

Lower 5 RM Squat (extrapolate 1RM) 

Muscular Endurance 2

Upper Max Push Ups in 60(75) Seconds 

Lower Max Squats in 75 Seconds 

Flexibility 2

Hip 

https://www.sharecare.com/health/evaluating-measuring-fitness-levels/lower-back-flexibility

Shoulder "PVC Dislocates" are pass fail BUT progress can be measured in degrees (Google a video) 

Cardio 1

Run 

1mile takes? 

1.5 miles takes? 

(which is a better test of endurance if time is the measured domain?) 

http://physicalfitnessnewdaitowo.blogspot.com/2017/03/presidential-physical-fitness-standards.html?m=1

http://detroitlovedr.com/fitness-test-chart.html

Joshua Peters
Strength to Spare
All Social: strengthtospare
joshuapeters.art

081219

Snatch from BK #95*3, 115*3*3

Snatch High Pull 135*3, 155*2, 185*1

Front Squat 135*3, 185*3, 205*3

Squat 155*?, 205*3, 245*3, 155*10

Thick Handle Lat Pull Down *10*4

TH Close Grip Pull Down *20 (lighter)

Joshua Peters

Strength to Spare

All Social: strengthtospare

071219

Breathing & Nash Left Psoas

3 Rounds:

Asymmetrical Hanging Knee Ups *10+10 (no stops)

Hanging Knee Ups *20 (3rd Round)

Headstand w Secondary action Is, Ys, Ks *3

Power Cleans #115*3*3

Clean Pull + RDLs 185*5*3

Rack Deadlift 205*10, 225*10*2

(weight ascending)

Lat Pull Downs 120*10*3

Bicep Curl 30*10*3

Joshua Peters

Strength to Spare

All Social: strengthtospare

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070819

Breaths

M Release LEFT Psoas

OH Squats #45*5*2, 95*5*3

Plank on Elbows :24*6

Front Squat #115*3*3

2 Sets ;

10 Seated Leg Lift

:24 Straddle Hollow Body

Rack Squat 135*1*4

2 Sets:

5 One Legged Bridge (Right only)

5 One Legged Bridge (Right only + 2ndary Action)

Bosu Squats

Round *10*2

Flat *5*4

Parallette Push Ups *10*7

Burpees 16:00 EMOM

1st Min -*5, 2nd Min *3, 3rd Min *2

Samson Right Hip*2

Sampson Left

04:00 Sit Still

Joshua Peters

Strength to Spare

All Social: strengthtospare

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061519

Wrist Openers

Ankle Opener

Runner's Stretch

Roll Thorasic

Clean and Jerk #115*4, 155*2, 172*2, 195*2, 205*2*3

Snatch #95*3, 105*2, 115*2, 125*1, 135*1, 145*1, 155*1, 165*1

Clean Pull 155*3, 185*3, 225*3*2

Deadlift 245*3, 265*2, 275*2*2

1a. Lat Pull Down #125*6*4

1b. Push Ups *6*4

03:00 Wall Straddle Stretch

Standing Quad Stretches

061119

9:00am Morning Mobility

PARAS Breathing :05/:08/:10*5

Finger Mash Rt Psoas

Wall Straddle Stretch 03:00

(holy groiner)

Samson

Supine Rotation *15 (pop)

Runner's Stretch

Ankle Opener

Wrist Mobility

90/90 Thorasic Neck Swivel Stretch

One Legged Bridge + Leg Freestyle

Bone Brorh

11:00am

Lat Pull Down #120 6*4

Candle Shoulder Stands *8 Breaths*2

Straddle Candle Rock Freestyle (Hands OH) Accumulated 80+ Reps

1a. Twisting High Ring Row *10*4

1b. Dips *5*4

2a¹. 18" Box Jump On & Off *12*2

2a². Inverted BOSU Balance +00:30*2

2b. Push Ups *10*4

MB Over Shoulder #80*24*2

Erg Skier (Damper at 8)

3a. 01:00 Work

3b. 01:00 Rest

Sit Still 05:00

060519

On 2 DBL Pull Shots & an Oz of Oatmilk ...

Warm Ups

Massage Rt Psoas

Runner's Stretch

Ankle Opener

Breathing

Heels over Head + Straddle *4*3

Candle (Hands OH+Straddle) *6-10*3

Lat Pull Down #95*6, 115*6*4

Snatch Warm Ups

Muscle Snatch #45*4*3

Snatch High Pull + Snatch #115 *1+2, 135*1+1, 145*1+1

Snatch 155*1, 165*1*4

(put on runners)

Run Mile 65-70% RPE (1% Grade/ 5.2-5.4)

(put on lifters)

Clean and Jerk Warm Ups #48*5*3

Power Clean + Clean + Jerk #115 *1+1+1, #145*1+1+1

C+J #165*1+1, 175*1+1, 185*1/1, 195*1+1

(put on runners)

Run Mile 65-70% RPE (1% Grade/ 5.2-5.4)

Cool Down & Be Still 04:00

Stretch Quads

051419

SESSION 1: 9:00am(80:00)

Warm Ups

Ankle Opener

Runner's Stretch

Shoulder Candle Bridge

Row 2000m (04:40/17, 04:27/19)

Hang Power Snatch #95*5, 105*5*4

Back Squat (RT whole foot & arch emphasize) 135*10*4

Front Squat #135*3, 185*2, 225*1

Still

Roll Back

SESSION 2: 12:00pm (65:00) w Luis

Psoas Mash (to get out of way for ql/serstus oblique activation)

Hip Flexor Leg Lift (packed into wall + hug the alt knee)

-with-

Hanging Single Knee Ups (from hollow + breathing :04/:08/:03) sets of 5

Straddle to Left Leg Drive (hug the rt knee?)

Hollow Side Plank (inhale + press with "free" arm)

Straddle Pike Head Stand (compression)

Straddle Pike Head Stand + Hip Rotation (compression)

Head Stand + Floor Slap.

Stab to Headstand Feet Slide

Stab to Headstand FOOT Slide

Straddle POP to Close Hands

Goofy Foot ¼ Coin Drop (my way/left forward)

¼ Coin Drop + WHIP (RT then Left)