Free Barbell Programs

Posted on October 1, 2021     Leave a Comment

Beginner Powerlifting Program

Week 1-4 
Back squat
10 / bar 
3 / 5 moderate weight 
Rest 3:00 between 
Bench 
10 / bar 
3 / 5 moderate weight 
Rest 3:00 between 
Deadlift 
10 / bar 
3 / 5 moderate weight 
Rest 3:00 between
Bench 
10 / bar
 3 / 5 moderate weight 
Rest 3:00 between 
Week 5-8 
Back squat
10 / bar 
5 / 3 moderate weight 
Rest 3:00 between
Bench 
10 / bar 
5 / 3 moderate weight
Rest 3:00 between
Deadlift 
10 / bar 
5 / 3 moderate weight 
Rest 3:00 between 
Bench 
10 / bar 
5 / 3 moderate weight 
Rest 3:00 between 
Week 9-12 
Back squat
10 / bar 
5 / 1 moderate weight 
Rest 3:00 between 
Bench 
10 / bar 
5 / 1 moderate weight 
Rest 3:00 between 
Deadlift 
10 / bar 
5 / 1 moderate weight 
Rest 3:00 between 
Bench 
10 / bar 
5 / 1 moderate weight 
Rest 3:00 between 
Accessory Companion
Single Leg Dead Lift
3 (5/5)  moderate weight 
Rest 2:00  between 
Chin-ups  
3 /  moderate max 
Rest 5:00 between

Split Squat 
10 / bar 
3 (5/5) moderate weight 
Rest 2:00 between 

Pull-ups 
10 / bar 
3 /  moderate max  
Rest 5:00 between 


Beginner Oly Lifting Program

Week 1-4 
Snatch
3 / 3 bar 
6 / 3 moderate weight 
Rest :90 between sets
Back Squat
6 / bar 
3 / 3 moderate weight 
3 / 6 moderate weight 
Rest :90 between sets		Snatch
3 / 3 bar 
6 / 3 moderate weight 
Rest :90 between sets
C&J
3 / 3 bar 
6 / 3 moderate weight 
Rest :90 between sets
C&J
3 / 3 bar 
6 / 3 moderate weight 
Rest :90 between sets
Front Squat
6  / bar 
3 / 3 moderate weight 
3 / 6 moderate weight 
Rest :90 between sets
Week 5-8 
Snatch
3 / 3 bar 
6 / 2 moderate weight 
Rest :90 between sets
Back Squat
8 / bar 
4 / 2 moderate weight 
2 / 8 moderate weight 
Rest :90 between sets		Snatch
3 / 3 bar 
6 / 2 moderate weight 
Rest :90 between sets
C&J
3 / 3 bar 
6 / 2 moderate weight 
Rest :90 between sets
C&J
3 / 3 bar 
6 / 2 moderate weight 
Rest :90 between sets
Front Squat
8 / bar 
4 / 2 moderate weight 
2 / 8 moderate weight 
Rest :90 between sets
Week 9-12
Snatch
3 / 3 bar 
6 / 1 moderate weight 
Rest :90 between sets
Back Squat
10 / bar 5 / 1 moderate weight 
1 / 10 moderate weight 
Rest :90 between sets
Snatch
3 / 3 bar 
6 / 1 moderate weight 
Rest :90 between sets
C&J
3 / 3 bar 
6 / 1 moderate weight 
Rest :90 between sets

C&J
3 / 3 bar 
6 / 1 moderate weight 
Rest :90 between sets
Front Squat
10 / bar 
5 / 1 moderate weight 
1 / 10 moderate weight 
Rest :90 between sets
Accessory Companion
Press
10 / bar 
3-4 / 8-10 moderate weight 
Rest 2:00 between sets
Chest supported Row 
10 / bar 
3-4 / 8-10 moderate weight 
Rest 2:00 between sets
Dragon flags 
3-5 / 3-5 moderate difficulty 
Rest 2:00 between sets
Hip extensions 
3-4 / 8-10 moderate weight 
Rest 2:00 between sets
Dips 
3-4 / 8-10moderate weight 
Rest 2:00 between sets
Pull-ups 
3-4 / 8-10moderate weight 
Rest 2:00 between sets

Step Loading Oly Lifting Program

Week 1-4 
Day 1
Snatch
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
Snatch deadlift
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
*120% of snatch
Week 5-8
Day 1
Snatch
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
Snatch deadlift
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
*120% of snatch 
Week 9-12
Day 1
Snatch
1/5bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
Snatch deadlift
1/5bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
*120% of snatch  
Day 2
Back Squat
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
Pendlay Row 
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
*120% of Press 

Day 2
Back Squat
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
Pendlay Row 
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
*120% of Press 

Day 2
Back Squat
1/5bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
Pendlay Row 
1/5 bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
*120% of Press 
Day 3
C&J
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
Clean Deadlift 
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
*120% of C&J 

Day 3
C&J
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
Clean Deadlift 
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
*120% of C&J 

Day 3
C&J
1/5bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
Clean Deadlift 
1/5bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
*120% of C&J 		Day 4
Front Squat
3/3 bar
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets
Press
3/3 bar 
3/50%
3/60%
3/65%
3/70%
3/75%
Rest :90 between sets


Day 4
Front Squat
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets
Press
2/4 bar 
2/50%
2/60%
2/65%
2/70%
2/75%
2/80%
Rest :90 between sets


Day 4
Front Squat
1/5 bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets
Press
1/5 bar 
3/50%
3/60%
3/65%
1/70%
1/75%
1/80%
1/85%
Rest :90 between sets

Free Bike Programs

Posted on September 21, 2021     Leave a Comment

Linear Percentage Based Bike Program

Day 1
Max cal in 10 minutes 		Day 2
10 rounds 5% of max cal SPRINT 5% of max cal EASY 
Ex: 100 cal max / 5 cal sprint – 5 cal easy
Day 3 
5 rounds 10% of max cal SPRINT 10% of max cal EASY 
Ex: 100 cal max / 10 cal sprint – 10 cal easy 		Day 4 
5 rounds 20% of max cal sprint 
*easy bike for double time of work 
Ex: 100 cal max / 20 cal sprint 1:00 – easy bike 2:00 
Day 5
4 rounds 25% of max cal sprint 
*easy bike for double time of work 

Ex: 100 cal max / 25 cal sprint 1:15 – easy bike 2:30		Day 6 
3 rounds 50% of max cal sprint 
*easy bike for double time of work 

Ex: 100 cal max / 50 cal sprint 2:30 – easy 5:00 bike 
Day 7
2 rounds: 
25% of max cal sprint *equal recovery time 
20% of max cal sprint *equal recovery time 
15% of max cal sprint *equal recovery time 
10% of max cal sprint *equal recovery time
5% of max cal sprint *equal recovery time 
Ex 100 cal max / 25 cal sprint 		Day 8 
50% of max cal sprint *double time worked for rest 
40% of max cal sprint *double time worked for rest 
30% of max cal sprint *double time worked for rest 
20% of max cal sprint *equal recovery time 
10% of max cal sprint 
Ex: 100 cal max /  50 cal sprint 2min – rest 2 min 
Day 9 
10:00 max test for time 
Ex: 100 cal max for time. 		Day 10 
20:00 easy ride with goal of 50% per 10:00 

Ex: 100 cal max / 0-10:00 5 cal per 1:00 (50 total) 10:00-20:00 5 cal per 1:00 (50 total) 
Day 11
5% max cal sprint OTM for 10:00 
*easy recovery bike after each sprint 

Ex: 100 cal max / sprint 5 cal EMOTM easy bike during remaining time 		Day 12 
Retest 10:00 max cal 

12 Week Bike “Fitness” Program 

Day 1
10 minute max cal test		Day 2 
3 sets: 
1:30 moderate pace 
1:00 easy 
Rest 1:00 
5 sets: 
1:00 moderate/fast 
1:00 easy 
Rest 1:00  
7 sets: 
:30 fast 
1:00 easy 
Rest 1:00 
29 minutes total
Day 3
3 rounds
2:00 Moderate
1:00 Fast
3:00 Easy
Rest 4:00

30 minutes total 		Day 4
3 rounds: 
5 sets: 
:30 moderate 
:30 moderate/fast 
:30 fast 
:30 easy 
No rest between sets 
Rest 2:00 between rounds 
34 minutes total 
Day 5
3 sets: 
:20 moderate 
:20 easy 
:40 moderate 
:20 easy :
:60 moderate 
:20 easy 
Rest 1:00 between sets 

2 sets: 
:20 moderate/fast 
:40 easy
:40 moderate/fast 
:40 easy 
:40 moderate/fast 
:40 easy 
Rest 1:00 between sets 
1 set: :
20 fast 
:60 easy 
:40 fast 
:60 easy 
:60 fast
:60 easy 
27 minutes total 
Day 6
3 rounds:
4 sets
1:00 moderate
1:00 easy 
Rest 1:00 between rounds 
*goal is same number of meters per round (consistency).
Day 7
10 minute warm-up Immediately into:
Tabata for max cal
Immediately into: 10 minute warm down 		Day 8
50 cal for time 
Rest equal time 
40 cal for time 
Rest equal time 
30 cal for time 
Rest equal time 
20 cal for time
 Rest equal time 
10 cal for time 
Day 9
10 minute warm-up Immediately into:
REVERSE Tabata for max cal  
Immediately into: 10 minute warm down 		Day 10
For time: 
27
21
18
15
12 
Equal work/rest 
Day 11
10 sets: 
:20 moderate 
:20 fast 
:20 hard 
1:00 easy 

20:00 Total
Day 12
2 rounds
:15 sprint :15 easy 
:15 sprint :30 easy 
:15 sprint :45 easy
:15 sprint :60 easy 
3 minutes rest 
1 minute moderate 
1 minute easy 
1 minute mod/fast
 2 minutes easy 
1 minute sprint 
3 minutes easy 
1 minute rest 
:20 easy 
:40 moderate
 :30 easy 
:30 fast/mod
:40 easy 
:20 hard 
:50 easy 
:10 sprint 
Rest 6 minutes before next round
(34 minutes total)
Day 13
30 minutes 
Accumulate 2 minutes of all out sprinting however you want to during the easy 30 minute 		Day 14
biking. 3 rounds: :30 easy :30 moderate :30 easy :30 mod/fast  :30 easy :30 fast Rest 1 minute
2 rounds: :20 easy :20 fast :20 easy :20 hard :20 easy :20 sprint Rest 1 minute 

1 round: :10 easy :10 hard :10 easy :10 sprint :10 easy :10 all out 
Day 15
:10 to find your max RPM 
Rest 1:50
5 rounds: 
Hold 85% of max RPM for as long as possible, rest as needed between efforts 
20 minute time cap. 		Day 16
EMOTM for 20 
1- 60% Max RPM 
2- 70% Max RPM
 3- 80% Max RPM 
4- rest 
Day 17
4 rounds
 4 sets 
:20 all out 
:40 easy 
Rest 2 minutes between rounds		Day 18
4 rounds: 
:45 moderate 
:15 fast 
:15 standing sprint 
:15 seated sprint Standing spring 
:45 easy 
Rest 2:15 
Total time – 18 minutes 
Day 19
8 minutes (Moderate) 
Rest 3 minutes 
6 minutes (Mod/fast) 
Rest 2 minutes 
4 minutes (fast/hard) 
Rest 1 minute 
2 minutes (hard) 		Day 20
5 rounds:
:30 moderate 
:30 fast 
:30 slow 
:15 moderate 
:15 sprint 
1:00 slow 
Rest 1 minute 
Try and match cal every round 
Day 21
10 rounds 
:20 moderate 
:20 easy :
20 fast 
:20 easy 
Rest :40
Day 22
10 rounds 
:30 moderate 
:30 sprint 
1:00 easy 
Rest :30
Day 23
7 rounds: 
1:00 fast 
1:00 moderate 
1:00 sprint 
1:00 rest 		Day 24
10 minute max cal test

About Jacob DeRossett

Posted on July 20, 2021     Leave a Comment

Jacob DeRossett is a Kentucky native who is located in Asheville, North Carolina with his wife, Julia, and their two cats. Jacob attended Western Kentucky University where he received his Bachelor’s Degree in Physical Education. In 2013 Jacob began coaching CrossFit and working with athletes of all ages, in a multitude of sports. After graduation in 2016, he became owner of a CrossFit Affiliate in Bowling Green Kentucky. After many years of competitive sports (Football, Cheerleading, Judo, Strongman, CrossFit, Olympic Weight Lifting, Powerlifting)  Jacob’s training philosophy has become health and longevity focused. Jacob is constantly searching for the most effective and efficient training techniques to share with his students. In conjunction with being a StrongFirst-certified Instructor he is also a CrossFit Level 2 Instructor since 2017. Jacob enjoys long walks through the mountains, mezcal and writing bios in 3rd person.