STRENGTH BLOCK 

week 4

This is the last week  of our strength emphasis block.  You should be feeling the effects of the high volume...or maybe it's just me. We will continue with the steady progression and increasing the load on Friday.

Monday

Strength Session #10

(use same loading as session #9)

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)

10x GHD Sit Ups

Use the same loading as Strength Session #9.  We will increase that weight come Friday, so be patient and we'll push the increases on the Friday session.  

Tuesday

Work Capacity

Warm Up: 4 Rounds of

200m Run

10 Air Squats

5 Push Ups

In Step Stretch

1) Max Rounds in 30 min of:

400m Run

10x Step Ups (10L/10R)

8x Kneeling Ball Slams

3) 6 Rounds of

3x Squat to Stand

5x Fire Hydrants (5 each way, each side, so a total of 20)

60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)

Wednesday

Strength Session #11

Warm Up: 2 Rounds of

Barbell Complex @ 75lbs

3x Dips

Instep Stretch

6 Rounds of

4x Plyo Depth Push Ups

4x Pull Ups (weighted)

1/2 HUG Mobility

8 Rounds of

3x Squat Clean

Foam Roller or Hip Swivel Stretch

6 Rounds of

3x T Bar Rows

5x Dips (weighted)

Pigeon Stretch

The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.   Last week's Wednesday session we dropped that weight 10 lbs and used it for rounds 4,5,6,7,8. For this week, if you are comfortable, increase that weight you used last wednesday by 5 lbs. You will use this weight for rounds 4,5,6,7,8.  Use the same principal for T-Bar rows.  Again, the progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact.  Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) as much as possible this session, because it is our last for the block.

Thursday

45 Minutes Run or 60 minutes ruck, stair climb or hike

Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts.  Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.

Friday

Strength Session #12

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (you should have it by now)

10x GHD Sit Ups

   

For the loading in Strength Session #10, increase the weight you used for rounds 4 and on by 5lbs from sessions 9 and 10.  If you are really feeling it, keep increasing each round, but do not exceed 8 rounds.  

We have had pretty good success with this block.  I'm interested in your feedback and comments for this 4 week block.

STRENGTH BLOCK 

week 3

We are in the 3rd week of our 4 week strength emphasis block. For the first week, we found a good basis for the loading we'll use throughout this block.  Week two we saw our first increase in weight and this week we'll increase weight again.

Monday

Strength Session #7

(use same loading as session #6)

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)

10x GHD Sit Ups

Use the same loading as Strength Session #6.  We will increase that weight come Friday, so be patient and don't go up too fast because you will not be able to sustain that progression.  We are gradually progressing these lifts, so don't get greedy....it's easy to do.

Tuesday

Work Capacity

Warm Up: 4 Rounds of

200m Run

10 Air Squats

5 Push Ups

In Step Stretch

1) Max Rounds in 30 min of:

400m Run

10x Step Ups (10L/10R)

8x Kneeling Ball Slams

3) 6 Rounds of

3x Squat to Stand

5x Fire Hydrants (5 each way, each side, so a total of 20)

60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)

Wednesday

Strength Session #8

Warm Up: 2 Rounds of

Barbell Complex @ 75lbs

3x Dips

Instep Stretch

6 Rounds of

4x Plyo Depth Push Ups

4x Pull Ups (weighted)

1/2 HUG Mobility

8 Rounds of

3x Squat Clean

Foam Roller or Hip Swivel Stretch

6 Rounds of

3x T Bar Rows

5x Dips (weighted)

Pigeon Stretch

The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.   Last week's Wednesday session we dropped that weight 10 lbs and used it for rounds 4,5,6,7,8. For this week, increase that weight you used last wednesday by 5 lbs. You will use this weight for rounds 4,5,6,7,8.  Use the same principal for T-Bar rows.  Again, the progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact.  Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) a little each session.

Thursday

45 Minutes Run or 60 minutes ruck, stair climb or hike

Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts.  Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.

Friday

Strength Session #9

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)

10x GHD Sit Ups

   

For the loading in Strength Session #9, increase the weight you used for rounds 4,5,6,7,8 by 5lbs from sessions 6 and 7.  

STRENGTH BLOCK 

week 2

We are in the 2nd week of our 4 week strength emphasis block. For the first two strength sessions, we hopefully found a good basis for the loading we'll use throughout this block.  Again, this strength block will be comprised of 3 total body strength sessions a week filled in with maintenance of our work capacity and stamina.  The strength sessions will be exactly the same in order to track our progress and really hammer the lifts we perform. The format is similar to Military Athlete's Big 24, which we are performing on the other side of the house with those athletes.

Monday

Strength Session #4

(use same loading as session #3)

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)

10x GHD Sit Ups

Use the same loading as Strength Session #3.  We will increase that weight come Friday, so be patient and don't go up too fast because you will not be able to sustain that progression.  We are gradually progressing these lifts, so don't get greedy....it's easy to do.

Tuesday

Work Capacity

Warm Up: 4 Rounds of

200m Run

10 Air Squats

5 Push Ups

In Step Stretch

1) Max Rounds in 30 min of:

400m Run

10x Step Ups (10L/10R)

8x Kneeling Ball Slams

3) 6 Rounds of

3x Squat to Stand

5x Fire Hydrants (5 each way, each side, so a total of 20)

60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)

Wednesday

Strength Session #5

Warm Up: 2 Rounds of

Barbell Complex @ 75lbs

3x Dips

Instep Stretch

6 Rounds of

4x Plyo Depth Push Ups

4x Pull Ups (weighted)

1/2 HUG Mobility

8 Rounds of

3x Squat Clean

Foam Roller or Hip Swivel Stretch

6 Rounds of

3x T Bar Rows

5x Dips (weighted)

Pigeon Stretch

The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.   

Here's an example of the weights used in Strength Session #2 for Squat Snatch:

Squat Snatch 1. 135lbs 2. 135lbs 3. 155lbs 4. 165lbs 5. 185lbs 6. 205lbs 7. 225lbs 8. 235lbs

For the loading for Strength Session #5 for Squat Cleans and T Bar rows, take 10lbs off the last round ( from above example: 235lbs-10 =225lbs) and use that for round 4,5,6,7,8 for this session.  Each sessions will build on the next, so make sure you keep track.  Use the same principals for T-Bar rows.  The progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact.  Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) a little each session.

Thursday

45 Minutes Run or 60 minutes ruck, stair climb or hike

Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts.  Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.

Friday

Strength Session #6

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)

10x GHD Sit Ups

   

Here's an example of the weights used in Strength Session #1 for Squat Snatch:

Squat Snatch 1. 65lbs 2. 95lbs 3. 115lbs 4. 115lbs 5. 125lbs 6. 130lbs 7. 135lbs 8. 135lbs

For the loading for Strength Session #6, increase the weight you used for rounds 4,5,6,7,8 by 5lbs from sessions 3 and 4.  In the example above, we used 135lbs - 10lbs = 125lbs for our Squat Snatch loading for rounds 4,5,6,7,8 in session 3 and 4. For Strength Session 6 we will add 5 lbs to our 125lb loading.  This means we will use 130lbs for rounds 4,5,6,7,8 in this session for our example.  

STRENGTH BLOCK

We are starting our 4 week strength emphasis block. After having a week out of the gym, you should be chomping at the bit to get back into it and hit it hard.  This strength block will be comprised of 3 total body strength sessions a week filled in with maintenance of our work capacity and stamina.  The strength sessions will be exactly the same in order to track our progress and really hammer the lifts we perform. The format is similar to Military Athlete's Big 24, which we are performing on the other side of the house with those athletes.

Monday
Strength Session #1

Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch

8 Rounds of
3x Snatch Squat
1/2 HUG Mobility

8 Rounds of
3x Front Squat
Instep Stretch

8 Rounds of
3x Bench Press
5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)
10x GHD Sit Ups


This first session is to gauge your starting weights for the rest of the sessions.  For each exercise, continue to slowly increase weight each round until you find a "hard but doable" weight for the exercise...this should come in the 7th to 8th round.  You are not finding your 3 Rep Max, but finding a weight that is tough but doable with good form.  Do not go up to fast, this will start you off on a bad foot for the next session.  At the end of the sessions, you should feel that maybe...just maybe you should have gone a little heavier. Record the finishing loads for each exercise.

Tuesday
Work Capacity

Warm Up: 4 Rounds of
200m Run
10 Air Squats
5 Push Ups
In Step Stretch

1) Max Rounds in 10 min of:
200m RUn
6x Box Jumps
6x Weighted Sit Up @ 25lbs

Rest 3 min

2) 6 Rounds of
8x Goblet Squats at 45lbs
4x Burpees
8x Inverted Rows

3) 6 Rounds of
10x Russian Twist and Lunge 5L/5R
5x Ankles to bar
3x Squat to Stand
3x Shoulder Sweep



Wednesday
Strength Session #2

Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
3x Dips
Instep Stretch

6 Rounds of
4x Plyo Depth Push Ups
4x Pull Ups (weighted)
1/2 HUG Mobility

8 Rounds of
3x Squat Clean
Foam Roller or Hip Swivel Stretch

6 Rounds of
3x T Bar Rows
5x Dips (weighted)
Pigeon Stretch

Again for the first week of the strength block, we are gauging your starting weights for the rest of the sessions.  For each exercise, continue to slowly increase weight each round until you find a "hard but doable" weight for the exercise...this should come in the 7th to 8th round or 6th if you only have 6 rounds like the 1st and 3rd circuits today.  You are not finding your 3 Rep Max, but finding a weight that is tough but doable with good form.  Do not go up to fast, this will start you off on a bad foot for the next session.  At the end of the sessions, you should feel that maybe...just maybe you should have gone a little heavier. Record the finishing loads for each exercise. For this session you will not only do this for the first exercise in the circuit, but with the weighted dips and pull ups as well.


Thursday

45 Minutes Run or 60 minutes ruck, stair climb or hike

Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts.  Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.

Friday

Strength Session #3

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Power Bicep Curl (Using a curl grip on a barbell, slide the weight to just above the knees and curl-clean the bar.  Let it come down under control and repeat.  A meathead explanation is just do a cheating bicep curl using your hips initially, but watch your back)

10x GHD Sit Ups

The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.   

Here's an example of the weights used in Strength Session #1 for Squat Snatch:

Squat Snatch 1. 65lbs 2. 95lbs 3. 115lbs 4. 115lbs 5. 125lbs 6. 130lbs 7. 135lbs 8. 135lbs

For the loading for Strength Session #2, take 10lbs of the last round ( from above example: 135lbs-10 =125lbs) and use that for round 4,5,6,7,8 for this session.  Each sessions will build on the next, so make sure you keep track.  Use the same principals for Front Squat and Bench Press.  We have had success with this progression using the Military Athlete's BIG 24 and now we are using different foundational exercises to elicit the same strength gains with less technical lifts.