WORK CAPACITY
Warm Up: 3 rounds
Dumbbell Complex @ 30lbs
Instep Stretch
1) 14 Rounds for time of
3x Plate Cork Screws 3L/3R (like a slasher using a weight plate...start with the weight on the outside of your left foot, stand up and rotate the plate across you body and over your right shoulder.)
8x Plate Swings
8x Plate Front Squat
200m Run
***use 45lb plate for all exercises.
Here is Rob performing the cork screw and swings with a med ball...we are using a 45lb plate instead.
2) 4 rounds of
10x GHD Sit Ups
8x Back Extensions
60 sec Side plank hold (30/30)
**Yes plank holds, again. We are using our plank hold to strengthen our low backs and train our lower back endurance. It has been very effective with our athletes that have had back issues in the past.
TUESDAY
STAMINA
45 Minute Run -- Threshold Pace (as fast as possible without straining)
WEDNESDAY
STRENGTH
Warm Up: 3 Rounds of
"Clean Progression"
5x BB RDL
5x BB High Pull
5x BB Power Clean
5x BB Squat Clean
Instep Stretch
***Use unloaded barbell for all exercises
1) Find Squat Clean 1 RM
2) 5 Rounds of
2x Squat Clean at 85% of 1RM
Prisoner Stretch
3) 5 Rounds of
6x Front Squat - increase weight rapidly until 6 is hard but doable
3x Box Jumps for Height
Instep Stretch
4) 5 Rounds of
10x Bench Press - increase weight rapidly until 10 is Hard but doable
8x Ball Slams 25lbs
8x GHD Raises
THURDAY
WORK CAPACITY
Warm Up: 3 Rounds of
"Barbell Complex" @ 75lbs
w/ 6 sit ups
Instep Stretch
1) Max Rounds in 30 minutes of:
5 Pull ups
10 20kg KB/DB Cleans (5L/5R)
15 MTN Climbers (2 count = 30 total touches)
20 20kg KB/DB Swings
2) 4 Rounds of
5x Plank Walk Ups (5/5)
5x SB kneeling keg lifts @ 60lbs
5x Fire Hydrants - 5x each direction, each leg
FRIDAY
STRENGTH
Warm Up: 4 Rounds
200m Run
6 Dead Lifts @ 95lbs
6 Squat Jumps
6 Push Ups
Hip Swivel Stretch
1) 8 Rounds of
3x Dead Lift - increase weight rapidly until 3 is hard but doable
Frog Stretch
3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
4x Clapping Push Ups
Rope Climb
10x Sit Ups
4) 5 Rounds of
10x KB Snatches (5/5) @ 20k
Sled Push
10x Glute Leg Lifts (10/10)
