Monday :
WORK CAPACITY
Warm Up: 3 Rounds of
10 RDLs
10 Hang Clean Hi Pulls
10 Hang Squat Cleans
10 Push Press
(Use unloaded barbell for warm up --no weight on it)
Hip Swivel Stretch
1. Perform the Following every minute on the minute for 10 minutes:
4x Curtis P's @ 95lbs
Rest 3 Minutes
2. Perform the following for 15 minutes continuosly:
5x Deadlifts @225 - Have trouble with Deads? Check this link out for a better dead lift technique
5x Pull Ups
5x Box Jumps
5x Sit Ups
3. 3 Rounds of
20x Russian twists 25lbs60 Sec Ab Bridge Complex (20 sec side plank, 20 sec prone plank, 20 sec side plank)
Full Ham Mobility (both legs each round)
Tuesday:
STAMINA
60 Minute Hike, Ruck, Stair Climb - Moderate Pace
Stamina Sessions Train Recovery. We are not only training “stamina” but we are also attempting to train recovery from endurance events. It’s been our experience that relatively short, intense, work capacity sessions alone do a great job preparing an athlete for a single, long, endurance push. But he’ll be trashed the next day. Short, intense events do not train recovery. Stamina sessions do.
Pre-conditioning the muscle endurance and connective tissue transfers directly to decreased soreness and faster recovery time after an event. This is important on multi-day events and multi-event days.
-- From The Military Athlete Handbook
Wednesday:
WORK CAPACITY
Warm Up: 2 Rounds of
Mobility Complex
1) 10 Rounds of
400m Run
8x KB Swings @24kg
4x Ankles to Bar
Wednesday:
WORK CAPACITY
Warm Up: 2 Rounds of
Mobility Complex
1) 10 Rounds of
400m Run
8x KB Swings @24kg
4x Ankles to Bar
4x Ball Slams
2) 3 Rounds of
8x DB Kneeling Curl and Press @ 25 lbs
8x Dips
8x Slasher to Halos (4/4)
60 Sec Ab Bridge (20 side plank hold, 20 sec prone plank hold, 20 sec other side plank hold)
STRENGTH
3) 5 Rounds of
10x DB Bulgarian Split Squats (10/10)
8x DB/KB Renegade Rows (8/8)10x Weighted Situps @ 45lbs
2) 3 Rounds of
8x DB Kneeling Curl and Press @ 25 lbs
8x Dips
8x Slasher to Halos (4/4)
60 Sec Ab Bridge (20 side plank hold, 20 sec prone plank hold, 20 sec other side plank hold)
Thursday
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex at 55, 65, 75 lbs
Instep Stretch
1) 8 Rounds of
3x Close Grip Bench Press - increase weight until 3 is hard but doable
2x Y&L Shoulder Mobility
2) 5 Rounds of
5x Hang Squat Clean - Increase weight until 5 is hard but doable
3x Burpees Box Jumps
Full HUG Mobility
Barbell Complex at 55, 65, 75 lbs
Instep Stretch
1) 8 Rounds of
3x Close Grip Bench Press - increase weight until 3 is hard but doable
2x Y&L Shoulder Mobility
2) 5 Rounds of
5x Hang Squat Clean - Increase weight until 5 is hard but doable
3x Burpees Box Jumps
Full HUG Mobility
3) 5 Rounds of
10x DB Bulgarian Split Squats (10/10)
8x DB/KB Renegade Rows (8/8)10x Weighted Situps @ 45lbs
FRIDAY:
Work Capacity
Warm Up:
5 Min on the Foam roller
3 rounds of
6 ankles to bar
3 pull ups
6 squat jumps
6 push ups
16,14,12,10....2 reps of
Sandbag Get ups
Sandbag Front Squats
Ring Rows / Inverted Rows
KB Slashers
3 Rounds of
40 Shoulder Hand Jobs (each side)
40 Glute Leg Raise (each side)
