REST WEEK
If you have been doing the programing as scheduled, you should need it. This will set you up to start our strength emphasis cycle next week.
MONDAY - Extended Duration Work Capacity
Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
1) 20 Rounds of
5x Thrusters @75lbs
5x Back Squats @ 75lbs
5x Pull Ups
5x Burpees
5x Push Ups
1 HUG Mobility (both legs - active rest)
2) 2 Rounds of
10x Poor Man's Leg Curl (10L/10R)
1 HAM Mobility (both legs)
Another tough effort, but keep your mind in the right place. Get it done and reap the benefits of pushing your training further and further.
TUESDAY - STRENGTH
Warm Up: 3 Rounds of
Barbell Complex @ 75 lbs
Instep Stretch
1) 8 Rounds of
3x Weighted Pull Ups - Increase weight rapidly each round until 3 is hard but doable
3x Squat to Stand
2) 8 Rounds
3x Overhead Squats - Increase weight each round until 3 is hard but doable
1/2 HUG Mobility
3) 8 Rounds of
3x DB Split Squats (3L/3R) - increase weight each round until 3 is hard but doable
Pigeon Stretch
Take advantage of our strength day this week during our Stamina cycle. Push yourself and record your last few rounds on each exercise.
Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
1) 20 Rounds of
5x Thrusters @75lbs
5x Back Squats @ 75lbs
5x Pull Ups
5x Burpees
5x Push Ups
1 HUG Mobility (both legs - active rest)
2) 2 Rounds of
10x Poor Man's Leg Curl (10L/10R)
1 HAM Mobility (both legs)
Another tough effort, but keep your mind in the right place. Get it done and reap the benefits of pushing your training further and further.
TUESDAY - STRENGTH
Warm Up: 3 Rounds of
Barbell Complex @ 75 lbs
Instep Stretch
1) 8 Rounds of
3x Weighted Pull Ups - Increase weight rapidly each round until 3 is hard but doable
3x Squat to Stand
2) 8 Rounds
3x Overhead Squats - Increase weight each round until 3 is hard but doable
1/2 HUG Mobility
3) 8 Rounds of
3x DB Split Squats (3L/3R) - increase weight each round until 3 is hard but doable
Pigeon Stretch
Take advantage of our strength day this week during our Stamina cycle. Push yourself and record your last few rounds on each exercise.
WEDNESDAY STAMINA
1)Run 1 Mile with 25lb Pack
2) 10,9,8,7,6,5,4,3,2,1 Reps of
Jump Squat
Ball Slams
2x Seated Russian Twists w/ 25lbs
Inverted Rows
3) Run 3 Miles
This is the same session as last Wednesday's Stamina. However, I switched the 1 Mile Run w/ 25lbs to the beginning of the session and the 3 miles run at the end. These Stamina cycles are very demanding and intense, but that is why we keep them at 2 weeks rather than 3 weeks like we do with the Strength and Work Capacity cycles. We also have a complete rest week following our 2 week stamina cycle, which will be next week. Stay focused and train hard -- David
THURSDAY - WORK CAPACITY / DURABILITY
Warm Up:
5 Minutes Foam Roller -- again, you should be needing this
4 Rounds of
8x RDL
8x Hang High Pulls
8x Back Squats
8x Sit Ups
Prisoner Stretch (Hip Flexor Stretch)
***Use Unloaded barbell for the above warm up lifts***
1) 6 Rounds for Time of
3x KB Snatch @ 20kg (3/3)
6x Strict Pull Ups
10x Push Ups
2) 6 Rounds of
3x Squat to Stand
10x Glute Leg Lift 10/10
3x Shoulder Sweep
60 Sec Ab Bridge Complex (20 sec side plank, prone, side plank)
FRIDAY STAMINA
60 Minute Hike/Ruck
THURSDAY - WORK CAPACITY / DURABILITY
Warm Up:
5 Minutes Foam Roller -- again, you should be needing this
4 Rounds of
8x RDL
8x Hang High Pulls
8x Back Squats
8x Sit Ups
Prisoner Stretch (Hip Flexor Stretch)
***Use Unloaded barbell for the above warm up lifts***
1) 6 Rounds for Time of
3x KB Snatch @ 20kg (3/3)
6x Strict Pull Ups
10x Push Ups
2) 6 Rounds of
3x Squat to Stand
10x Glute Leg Lift 10/10
3x Shoulder Sweep
60 Sec Ab Bridge Complex (20 sec side plank, prone, side plank)
FRIDAY STAMINA
60 Minute Hike/Ruck
MONDAY
EXTENDED DURATION WORK CAPACITY
Warm Up: 1 Mile Run immediately into...
8 Rounds of
Dumbbell Complex w/ 25 lbs
200m Run
Dumbbell Complex w/ 25 lbs
8x Jingle Jangles
The tempo of this should be like a regular work capacity session, we are just going a little longer.
Make sure you have your dumbbells set up before the warm up, so you can jump right into the dumbbell complex after the mile run. Extended Duration Work Capacity sessions not only condition us physically, but work our Mental Fitness as well. Always keep that goal in mind when your mind wants to start making deals with you to shorten your training.
TUESDAY- STRENGTH
Warm Up: 3 Rounds of
5x Dead Lift @ 95lbs
10x KB Swings 20kg
10x Jump Squats
Instep Stretch
1) 8 Rounds of
3x Dead Lift - Increase weight each round until 3 is hard but doable
2x Hip Swivel Stretch
2) 8 Rounds of
3x Bench Press - Increase weight until 3 is hard but doable
1/2 HUG Mobility
3) 8 Rounds of
3x Hang Power Snatch - Increase weight until 3 is hard but doable
3x Squat to Stand
WEDNESDAY STAMINA
1) Run 3 Miles
2) 10,9,8,7,6,5,4,3,2,1 Reps of
Jump Squat
Ball Slams
2x Seated Russian Twists w/ 25lbs
Inverted Rows
3) Run 1 Mile with 25lb Back Pack
THURSDAY - WORK CAPACITY / DURABILITY
Warm Up:
5 Minutes Foam Roller -- you should be needing this
4 Rounds of
8x RDL
8x Hang High Pulls
8x Back Squats
8x Sit Ups
Prisoner Stretch (Hip Flexor Stretch)
***Use Unloaded barbell for the above warm up lifts***
1) 6 Rounds for Time of
3x KB Snatch @ 20kg (3/3)
6x Strict Pull Ups
10x Push Ups
2) 6 Rounds of
3x Squat to Stand
10x Glute Leg Lift 10/10
3x Shoulder Sweep
60 Sec Ab Bridge Complex (20 sec side plank, prone, side plank)
FRIDAY STAMINA
60 Minute Hike/Ruck
EXTENDED DURATION WORK CAPACITY
Warm Up: 1 Mile Run immediately into...
8 Rounds of
Dumbbell Complex w/ 25 lbs
200m Run
Dumbbell Complex w/ 25 lbs
8x Jingle Jangles
The tempo of this should be like a regular work capacity session, we are just going a little longer.
Make sure you have your dumbbells set up before the warm up, so you can jump right into the dumbbell complex after the mile run. Extended Duration Work Capacity sessions not only condition us physically, but work our Mental Fitness as well. Always keep that goal in mind when your mind wants to start making deals with you to shorten your training.
TUESDAY- STRENGTH
Warm Up: 3 Rounds of
5x Dead Lift @ 95lbs
10x KB Swings 20kg
10x Jump Squats
Instep Stretch
1) 8 Rounds of
3x Dead Lift - Increase weight each round until 3 is hard but doable
2x Hip Swivel Stretch
2) 8 Rounds of
3x Bench Press - Increase weight until 3 is hard but doable
1/2 HUG Mobility
3) 8 Rounds of
3x Hang Power Snatch - Increase weight until 3 is hard but doable
3x Squat to Stand
WEDNESDAY STAMINA
1) Run 3 Miles
2) 10,9,8,7,6,5,4,3,2,1 Reps of
Jump Squat
Ball Slams
2x Seated Russian Twists w/ 25lbs
Inverted Rows
3) Run 1 Mile with 25lb Back Pack
THURSDAY - WORK CAPACITY / DURABILITY
Warm Up:
5 Minutes Foam Roller -- you should be needing this
4 Rounds of
8x RDL
8x Hang High Pulls
8x Back Squats
8x Sit Ups
Prisoner Stretch (Hip Flexor Stretch)
***Use Unloaded barbell for the above warm up lifts***
1) 6 Rounds for Time of
3x KB Snatch @ 20kg (3/3)
6x Strict Pull Ups
10x Push Ups
2) 6 Rounds of
3x Squat to Stand
10x Glute Leg Lift 10/10
3x Shoulder Sweep
60 Sec Ab Bridge Complex (20 sec side plank, prone, side plank)
FRIDAY STAMINA
60 Minute Hike/Ruck
UNLOAD WEEK
Monday
Warm Up: 4 Rounds
200m Run
10x DB RDLs @30lbs
200m Run
10x KB Swings @ 20kg
200m Run
15x Strict Push Ups
Instep Stretch
1) 10 Rounds of
10x Air Squats
5x In Place Lunges 5L/5R
5x Lunge Jumps 5L/5R
10x Jump Squats
10x Strict Push Ups
10x Sit Ups
***This is a Grind...Not for time!
2) 4 Rounds of
3/3/3 Toe Touch Complex
3x Shoulder Sweep 3L/3R
1/2 HAM Mobility
TUESDAY
Warm Up: 1 Mile Run
1) 10,9,8,7,6,5,4,3,2,1 reps of
Inverted Row
Ankles to Bar
DB kneeling curl to press @ 20lbs
Ball Slams
Dips
Burpees
***This is a Grind...Not for time!
2) 4 Rounds of
8x Slasher to HALOS 8/8
8x KB/DB 1 Arm sit ups 8/8
8x KB/DB 1 Leg Dead Lift 8/8
WEDNESDAY
TOTAL REST
THURSDAY
Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
Prisoner Stretch
1) 5 rounds of
3x Curtis P - increase weight each round until 3 is hard but doable
1/2 HUG Mobility
2) 5 Rounds of
3x DB Front Squat - increase weight each round until 3 is hard but doable
3x Shoulder Sweeps 3/3
3) 5 Rounds of
3x Weighted Pull Ups - increase weight each round until 3 is hard but doable
3x Squat to Stand
FRIDAY
45 minutes Run, Hike, Stair Climb at Threshold Pace (As fast as possible without straining)
Monday
Warm Up: 4 Rounds
200m Run
10x DB RDLs @30lbs
200m Run
10x KB Swings @ 20kg
200m Run
15x Strict Push Ups
Instep Stretch
1) 10 Rounds of
10x Air Squats
5x In Place Lunges 5L/5R
5x Lunge Jumps 5L/5R
10x Jump Squats
10x Strict Push Ups
10x Sit Ups
***This is a Grind...Not for time!
2) 4 Rounds of
3/3/3 Toe Touch Complex
3x Shoulder Sweep 3L/3R
1/2 HAM Mobility
TUESDAY
Warm Up: 1 Mile Run
1) 10,9,8,7,6,5,4,3,2,1 reps of
Inverted Row
Ankles to Bar
DB kneeling curl to press @ 20lbs
Ball Slams
Dips
Burpees
***This is a Grind...Not for time!
2) 4 Rounds of
8x Slasher to HALOS 8/8
8x KB/DB 1 Arm sit ups 8/8
8x KB/DB 1 Leg Dead Lift 8/8
WEDNESDAY
TOTAL REST
THURSDAY
Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
Prisoner Stretch
1) 5 rounds of
3x Curtis P - increase weight each round until 3 is hard but doable
1/2 HUG Mobility
2) 5 Rounds of
3x DB Front Squat - increase weight each round until 3 is hard but doable
3x Shoulder Sweeps 3/3
3) 5 Rounds of
3x Weighted Pull Ups - increase weight each round until 3 is hard but doable
3x Squat to Stand
FRIDAY
45 minutes Run, Hike, Stair Climb at Threshold Pace (As fast as possible without straining)
MONDAY STRENGTH
Warm Up: 4 Rounds of
8x RDLs
8x Hang Power Clean
8x Front Squat
8x Push Press
8x Jump Squats
Instep Stretch
1) Find Squat Clean and Push Press 1 Rep Max
2) 5 Rounds of
2x Squat Clean and Push Press @ 85% of 1 RM
HUG Mobility - Both legs each round
3) 5 Rounds of
6x Dead Lift - increase weight until 6 is hard but doable
3x Lunge Jumps 3L/3R
8x GHD Sit Ups (sit ups on the back extension exercise piece)
4) 5 Rounds of
10x Bench Press - increase weight each round until 10 is hard but doable
6x Pull Ups
Frog Stretch - Look under HAM mobility for description of Frog Stretch
TUESDAY WORK CAPACITY
Warm Up: 3 Rounds of
200m Run
6 Jump Squats
6 Walking Lunges with 25lbs DBs
6 Push Ups
6 Sit Ups
1) Perform the following every minute for 10 minutes. Any extra time before the next round is your rest. The faster you go, the more rest you'll have:
4x Jingle Jangles
4x Burpees
4x MB Front Squat (Perform a front squat holding a 30lbs medicine ball)
4x Ball Slams
Rest 3 Minutes
2) For 10 minutes perform the following:
400m Run
5x 1-Arm overhead walking lunges with 25lb DB/KB (5L/5R) alternate the arm extended with the weight
10x Sit Ups
3) 4 Rounds of
1/2 HAM Mobility
10x Poor Man's Leg Curl
5x Kneeling Keg lift 5L/5R (use a 40# sandbag or 45lb weight plate)
60 sec Ab Bridge Complex (20 sec side plank hold, 20 sec middle, 20 sec other side plank hold)
WEDNESDAY STRENGTH
Warm Up: 4 Rounds of
Barbell Complex @ 75lbs
Instep Stretch
1) 8 Rounds of
3x 1 leg Back Squat - increase weight rapidly until 3 is hard but doable
Prisoner Stretch (see HUG Mobility if you are unfamiliar)
2) 5 Rounds of
6x Seated DB/KB Military Press - increase weight each round until 6 is hard but doable
6x DB/KB 1 Arm Row - Increase weight each round until 6 is hard but doable
5x Standing Russian Twists 5L/5R
3) 5 Rounds of
Dumbbell Complex
HUG Mobility (both legs each round)
*** The Dumbbell Complex at the end will be a kick in the junk- fair warning!
THURSDAY STAMINA
45 Minute RUN...no hiking on this one, just go run.
FRIDAY STRENGTH
Warm Up: 4 Rounds of
Barbell Complex - increase weight each round (note your finishing weight)
3/3/3 Toe Touch Complex
1) FInd Bench Press 1 Rep Max
2) 6 round of
2 Bench Press @ 85% of 1 RM
3x Squat to Stand
3) 5 rounds of
4x THE EXERCISE (hand squat snatch + overhead squat) - increase weight until 4 is hard but doable
6x Inverted Row
In Step Stretch
4) 5 Rounds of
8x Dead Lift - increase weight each round
4x Jingle Jangles
Prisoner Stretch
Warm Up: 4 Rounds of
8x RDLs
8x Hang Power Clean
8x Front Squat
8x Push Press
8x Jump Squats
Instep Stretch
1) Find Squat Clean and Push Press 1 Rep Max
2) 5 Rounds of
2x Squat Clean and Push Press @ 85% of 1 RM
HUG Mobility - Both legs each round
3) 5 Rounds of
6x Dead Lift - increase weight until 6 is hard but doable
3x Lunge Jumps 3L/3R
8x GHD Sit Ups (sit ups on the back extension exercise piece)
4) 5 Rounds of
10x Bench Press - increase weight each round until 10 is hard but doable
6x Pull Ups
Frog Stretch - Look under HAM mobility for description of Frog Stretch
TUESDAY WORK CAPACITY
Warm Up: 3 Rounds of
200m Run
6 Jump Squats
6 Walking Lunges with 25lbs DBs
6 Push Ups
6 Sit Ups
1) Perform the following every minute for 10 minutes. Any extra time before the next round is your rest. The faster you go, the more rest you'll have:
4x Jingle Jangles
4x Burpees
4x MB Front Squat (Perform a front squat holding a 30lbs medicine ball)
4x Ball Slams
Rest 3 Minutes
2) For 10 minutes perform the following:
400m Run
5x 1-Arm overhead walking lunges with 25lb DB/KB (5L/5R) alternate the arm extended with the weight
10x Sit Ups
3) 4 Rounds of
1/2 HAM Mobility
10x Poor Man's Leg Curl
5x Kneeling Keg lift 5L/5R (use a 40# sandbag or 45lb weight plate)
60 sec Ab Bridge Complex (20 sec side plank hold, 20 sec middle, 20 sec other side plank hold)
WEDNESDAY STRENGTH
Warm Up: 4 Rounds of
Barbell Complex @ 75lbs
Instep Stretch
1) 8 Rounds of
3x 1 leg Back Squat - increase weight rapidly until 3 is hard but doable
Prisoner Stretch (see HUG Mobility if you are unfamiliar)
2) 5 Rounds of
6x Seated DB/KB Military Press - increase weight each round until 6 is hard but doable
6x DB/KB 1 Arm Row - Increase weight each round until 6 is hard but doable
5x Standing Russian Twists 5L/5R
3) 5 Rounds of
Dumbbell Complex
HUG Mobility (both legs each round)
*** The Dumbbell Complex at the end will be a kick in the junk- fair warning!
THURSDAY STAMINA
45 Minute RUN...no hiking on this one, just go run.
FRIDAY STRENGTH
Warm Up: 4 Rounds of
Barbell Complex - increase weight each round (note your finishing weight)
3/3/3 Toe Touch Complex
1) FInd Bench Press 1 Rep Max
2) 6 round of
2 Bench Press @ 85% of 1 RM
3x Squat to Stand
3) 5 rounds of
4x THE EXERCISE (hand squat snatch + overhead squat) - increase weight until 4 is hard but doable
6x Inverted Row
In Step Stretch
4) 5 Rounds of
8x Dead Lift - increase weight each round
4x Jingle Jangles
Prisoner Stretch
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