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
