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
Strength to Spare
All Social: strengthtospare
joshuapeters.art

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

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

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
All Social: strengthtospare
joshuapeters.art

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
Strength to Spare
All Social: strengthtospare
joshuapeters.art

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

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

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

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

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
joshuapeters.art

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 
joshuapeters.art

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

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
joshuapeters.art

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
Strength to Spare
All Social: strengthtospare
joshuapeters.art

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
Strength to Spare
All Social: strengthtospare
joshuapeters.art

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
Strength to Spare
All Social: strengthtospare
joshuapeters.art