TRAINING SESSIONS for 19-23 JULY

MONDAY - STRENGTH

Warm Up: 4 rounds of
8x Air Squats
8x 135lb Dead Lifts
8x Push Ups
4x Pull Ups
1/2 HUG Mobility

1) 8 rounds of
3x Dead Lift - increase weight each round until 3 is hard but doable
Prisoner's Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
5x Pull Ups - weighted if possible
20x Seated Russian Twists @ 25lbs

3) 5 Rounds of
6x Hang Squat Cleans - increase weight until 6 is hard but doable
5x Jump Squats -- max height
10x Back Extensions


TUESDAY - STAMINA

1) For 50 Minutes:
400m Run
20x Step Ups  (20 each leg, 40 total)
20x Air Squats
10x Walking Lunges - unloaded (10 each leg, 20 total)
30x Jumping jacks - single count

2) 2 Rounds of
10x Poor Man's Leg Curl (10 each leg, 20 total)
8x Ankles to Bar
HAM Mobility (Both legs each round)



WEDNESDAY - STRENGTH

Warm Up: 4 Rounds of
Barbell Complex @ 75lbs
Pigeon Stretch

1) Find Push Press 1 Rep Max

2) 6 Rounds of
2x Push Press @ 85% of 1 RM
5x Mobility Squat (Slow air squats designed to work on range of motion)
Instep Stretch

3) 5 Rounds of
4x Curtis P's - increase weigh until 4 is hard but doable
4 Burpee Broad Jumps
12x Sit Ups - unloaded

4) 5 Rounds of
10x DB RDLs - increase weight each round until 10 is hard but doable
5x Kneeling Sandbag Keg Lifts (5 each side, 10 total)
60 sec side plank holds (30 sec each side)



THURSDAY - WORK CAPACITY

Warm Up; 2 Rounds of
Mobility Complex

1) As many rounds as possible in 10 minutes of
10x KB Swings @ 24kgs
5x Jump Squats
200m Run

Rest 3 Minutes....

2) 50 Sandbag Getups

3) 4 Rounds of
10x 1-leg hip bridge (10 each leg, 20 total)
8x Slasher to HALOs @ 16kgs
3x Squat to Stand



FRIDAY - STRENGTH

Warm Up: 4 rounds of
10x RDLs (barbell unloaded)
10x High Pulls (barbell unloaded) - high pulls are like a power upright row
10x Overhead Squats(barbell unloaded)
Instep Stretch

1) 8 Rounds of
3x Hang Squat Snatch - increase weight until 3 is hard but doable
1/2 HUG Mobility

2) 6 Round of
5x DB Front Squat w/ 40lb dumbbells....immediately into
100m sprint
2x Hip Swivel Stretch

3) 6 Rounds of
8x KB Floor Press - increase weight until 8 is hard but doable
8x Pull Ups
60 Sec Ab Bridge Complex