Sorry, for the delay today. I had some trouble with my internet connection, so please stop with the hate mail...jerks.
Also, we may be setting up a programming workshop for those athletes that have been doing our training for a while. This would be a great opportunity to learn the method to the madness. I have found that athletes train harder and are more strict with their diets/training when they have the knowledge of why they are doing what they are prescribed. Email me if you are interested at DMH@drivenstrong.com: Must have a working knowledge of our training.
Monday - Work Capacity
Warm Up: 3 Round
(use unloaded barbell)
10x RDLs
10x Hi Pulls (the upright row portion of the hang power clean)
10x Back Squat
10x Sit Ups (unloaded)
Instep Stretch
1) 10 Rounds of
Barbell Complex @95lbs (if over body weight is over 200 lb. use 105lb)
Rest 1 Minute
*** if Barbell work isn't an option, substitute in the Dumbbel Complex @ 30lb DB minus the sit ups
2) 6 Rounds of
4x Jeremy Specials (Ankles to Bar into a pull up)
8x DB RDLs with 25lb DBs (emphasize the stretch portion)
4x Kneeling Half Moons (40lb SB or 45lb Plate)
60 Sec Prone Plank Hold
- It'll be interesting to see how you all respond to the Barbell Complex for 10 rounds. Use good form and keep the usual pace on the complex...do not go slower because you want extra rest...a minute is long enough. Circuit number 2, our core circuit, is the one that will probably seem the toughest. As you know, we hammer the core with our programming, but the benefits are a more balanced and injury-free athlete because of it.
TUESDAY STAMINA
45 Minute Run, Ruck, Hike, or Stair Climb.
- It would be in your best interest to chose something mode specific to your profession. For my Military Athletes, I prefer rucking. For Firefighters, I prefer stair climbs or Weighted Step ups.
WEDNESDAY STRENGTH
Warm Up: 4 Rounds of
3x Snatch Grip Dead Lifts
3x Hang Power Snatches
3x Hang Squat Snatches
3x Full Squat Snatches
Prisoner Stretch
*** for loading use, 45, 55, 55, 65 lbs
1) Find Max Reps Strict Pull Ups - no kipping - dead hang to chin above the bar...cannot leave the bar once you mount it. Should not take long.
2) Find Front Squat 1 Rep Max
3) 6 Rounds of
2x Front Squat @ 85% of 1 RM
Pull Ups (use 25% of your Max reps for each round...if your max reps were 16 strict pull ups, you would use 25% of 16 for each round...4 reps each round)
4) 5 Rounds of
6x Standing Military Press - increase weight rapidly until 6 is hard but doable
6x Inverted Rows
10x Sit Ups - Unloaded
5) 5 Rounds of
10x Double KB Clean @ 24kgs immediately into
4x 24" Box jumps
3x Shoulder Sweeps 3/3
4x Pull Ups (strict)
- Tough Strength Session. You really have to push yourself to finish in 60 minutes. Keep track of your max pull ups for future comparison.
THURSDAY WORK CAPACITY
Warm Up: 2 Rounds of
Mobility Complex
1) 12 Rounds of
400m Run
10x KB Swings at 24 kgs
10x MB Slams
8x Ring Dips
- Seems short, but it won't be. The 400m runs take up a lot of time 12x400m is about 3 miles.
FRIDAY STRENGTH
Warm Up: 5 Min of SB Get Ups @ 80lbs
2 Rounds of
3x Squat to Stand
Instep Stretch
1) 8 Rounds of
3x Weighted Pull Ups - increase weight each round until 3 is hard but doable
1/2 HUG Mobility
2) 6 Rounds of
4x Hang Power Cleans - increase weight until 4 is hard but doable...if you have to set it down, it is to heavy for this session.
10x Weighted Sit Ups - 45lbs
3x Shoulder Sweeps
3) 6 Rounds of
8x Lateral DB Lunge 8/8 immediately into...
3x Jump Lunges 3/3
8x Back Extensions
- You can obviously tell we are working on our pull ups this week. Many people avoid doing them because they suck at this exercise. Every Rescue Athlete should have increasing their relative strength as a high priority, this means mastering your body weight through space.
