I apologize for being a little inconsistent with the posting of training. From now on, I want to post the training for a week at a time. This should help everyone out.
- David
Monday: Work Capacity
Warm Up: 10 minutes of
SB Get Ups at 80lbs
1) 4 minutes to do one 800m run... immediately into
400m run in 3 minutes... immediately into
2 - 200m runs every 2 minutes -- the extra time you have for each run is your rest.
This should take 11 minutes total.
Rest 3 minutes
2) For 10 minutes perform the following:
5 Mr. Spectaculars @ 16kgs
4 Broad Jumps
5 Ball Slams
4 Pull Ups
3) 4 rounds of
5 Fire hydrant mobility (5 each way and each direction)
10 Back extensions
5 Ankles to Bar
Tuesday: Strength
Warm Up: 4 rounds of
10 RDL (Barbell unloaded)
10 Upright Rows (Barbell unloaded)
10 Front Squats (Barbell unloaded)
10 Push Press (Barbell unloaded)
10 Sit Ups
1) Find Squat Clean and Push Press 1 Rep Max
2) 5 Rounds of
2 Squat Clean and Push Press @ 85% of 1 Rep Max
3 Squat to Stand
3) 5 Rounds of
6 DB Lateral Lunges 6/6 - increase weight until 6 is hard but doable
3 Lunge Jumps 3/3
HUG Mobility
4) 5 Rounds of
10 KB/DB Floor Press - increase weight until 10 is hard but doable
8 Inverted Rows
10 Back Extensions
Wednesday:Work Capacity
Warm Up: 2 Rounds of
Mobility Complex
1) For Time: 7,6,5,4,3,2,1,,6,5,4,3,2,1 reps of
2x KB Swings @ 24kgs
Burpees
Dips
2x Weighted Sit Ups @ 45 lbs
2) 4 Rounds of
10 Poor Man's Leg Curl
60 Sec Ab bridge complex (20 sec side plank, 20 sec middle, 20 sec side plank)
1/2 HAM Mobility
Thursday: Stamina
60 Minute Run at a Moderate Pace
Friday: Work Capacity
Warm Up: 6 Rounds of
3 DOT Drill
3 Scottie Bobs @ 25lbs
5 1 leg Deadlift @ 24kgs 5R/5L
Instep Stretch
1) Perform the Following every 2 minutes for 10 minutes:
10 Deadlifts @ 185lbs
5 Jump Squats
6 Jungle Jangles
2) 6 Rounds of
30 Sec Plank Walk Ups
10 Seated Russian Twists @ 25lbs
8 GHD Sit Ups
In Step Stretch
