ETK Plus ETK Plus

Presses (Grind) 1 2 3 4 5 6 Pull's (Ballistic) 1 2 3 4 5 6

1 Clean & Press 16 16 24 24 24 32 1 One-arm Swing 16 16 24 24 24 32
2 Military Press 16 16 24 24 24 32 2 Overspeed Eccentric 16 16 24 24 24 32
3 Pat Casey Press 16 16 24 24 24 32 3 Double Swing 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32
4 Double Clean & Press 16 + 16 16 + 16 16 + 24 24 + 24 24 + 24 24 + 24 4 Fast Satch 16 16 24 24 24 32
5 High Stop Press 16 + 16 16 + 16 16 + 24 24 + 24 24 + 24 24 + 24 5 Pause Snatch 16 16 24 24 24 32
6 Seesaw Press 16 + 16 16 + 16 16 + 24 24 + 24 24 + 24 24 + 24 6 Double Snatch 16 + 16 16 + 16 16 + 24 24 + 24 24 + 24 24 + 24

Squats (Grind) 1 2 3 4 5 6 Jerk/Push Press (Ballistic) 1 2 3 4 5 6

1 Goblet Squat 16 16 24 24 24 32 1 Viking Push Press 16 16 24 24 24 32
2 Goblet Squat 16 16 24 24 24 32 2 Double Viking push Press 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32
3 Double Front Squat 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32 3 Jerk 16 16 24 24 24 32
4 Double Front Squat 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32 4 Double Jerk 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32
5 Pistol Squat 8 8 8 16 5 Double Clean & Jerk 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32
6 Pistol Squat 8 8 8 16 6 Long Push Press 16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32

Pull-up's (Grind) 1 2 3 4 5 6 Single Ballistic Ladders Double Ballistic Ladder

1 Tactical Pull Up 8 8 8 16 5-10 2-4-6
2 Chin-up 8 8 8 16 10-15-20 2-4-6-8
3 Parallel Grip Pull Up 8 8 8 16 10-20 2-4-6-8-10
4 Pull Up on Rings 8 8 8 16
5 Pull Up on Rope 8 8 8 16 Rest
6 L-pull Up 8 8 8 16 Rest as needed in Rung
100% effort: walk a lap in between ladders
Rest 80% effort: walk 2 laps in between ladders
Rest as needed in Rung 60% effort: walk 3 laps in between ladders
100% effort: walk a lap in between ladders
80% effort: walk 2 laps in between ladders Progression Single Bell
60% effort: walk 3 laps in between ladders Variety Day: able to do 10 reps, weight assigned to 6 roll
Heavy Weight: able to do 10-15-20, weight assigned to 4, 5, 6 roll
Progression
Variety Day: able to do 3 reps, weight assigned to 6 roll Progression Double Bell
Heavy Weight: able to do 1-2-3-4, weight assigned to 4, 5, 6 roll Variety Day: able to do 6 reps, weight assigned to 6 roll
Heavy Weight: able to do 2-4-6-8, weight assigned to 4, 5, 6 roll

16 16 24 24 24 32
16 + 16 16 + 24 16 + 32 24 + 24 24 + 32 32 + 32
16 + 16 16 + 16 24 + 24 24 + 24 24 + 24 24 + 24
Advanced ETK+

Presses (Grind) TRM 1 2 TRM 3 4 5 TRM 6 Pull's (Ballistic) 1 2 3 4 5 6

1 Barbell Military Press 1 Swings
2 Clean & Press 2 Overspeed Eccentric
3 Military Press 3 Fast Satch
4 Double Clean & Press 4 Pause Snatch
5 High Stop Press 5 Double Swing
6 Seesaw Press 6 Double Snatch

Squats (Grind) TRM 1 2 TRM 3 4 5 TRM 6 Jerk/Push Press (Ballistic) 1 2 3 4 5 6

1 Barbell Back Squat 1 Viking Push Press
2 Step Up 2 Jerk
3 Lunge 3 Double Viking push Press
4 Split Squat 4 Double Jerk
5 Pistol Squat 5 Double Clean & Jerk
6 Double Front Squat 6 Long Push Press

Pull-up's (Grind) TRM 1 2 TRM 3 4 5 TRM 6

1 Tactical Pull Up
2 Chin-up
3 Parallel Grip Pull Up
4 Pull Up on Rings
5 Pull Up on Rope
6 L-pull Up

12 3 5 8 7 2 3 5 2 0 0 1 Single 10 - 20 Single 10-15-20 Single 5-10

13 4 5 9 8 2 3 5 3 0 1 2
14 4 5 9 9 2 4 6 4 1 2 3 Double 2-4-6-8-10 Double 2-4-6-8 Double 2-4-6
15 4 6 10 10 3 4 7 5 1 2 3
16 5 6 11 11 3 4 7 6 1 3 4