STAMINA
1) 20 Rounds of:
10 KB Swings @ 24kg
10 KB Goblet Squats @ 24 kgs
4 Burpees
10 Sit Ups (unloaded)
200m Run
2) 4 Rounds of
10x Dip Extension Straight leg raise
5x Kneeling Sandbag halfmoons @ 40lbs (5l/5r)
10x Russian Twists w/ 25lbs (10l/10r)
30 sec Superman Holds
Tuesday
STRENGTH
Warm Up: 4 Rounds of
5x Snatch Grip RDL
5x Snatch Grip Hi Pulls
5x Hang Squat Snatch
5x Overhead Squats
8x Sit Ups
Instep Stretch
1) 8 rounds of
3x "The Exercise" (Hang Squat Snatch + Overhead Squat)
1/2 HUG Mobility
2) 5 rounds of
6x Front Squat - increase weight until 6 is hard but doable
4x Squat jumps for Max Height
Prisoner Stretch
3) 5 rounds of
10x Bench Press
5x Pull Ups
10x Back Extensions
Wednesday
WORK CAPACITY
Warm Up: 4 rounds of
8x KB Swings @ 20kg
8x Jump Squats
4x KB Shoulder Hold Walking Lunges 20kgs 4L/4R
1) 10,9,8,7,6,5,4,3,2,1 reps for time of
2x KB Swings @ 24kg
Pull Ups
2x Ball Slams
Burpees
2x Sit Ups
Round 1 should be: 20 Kb Swings, 10 Pull Ups, 20 Ball Slams, 10 Burpees, and 20 Sit ups
Round 2 should be: 18 Kb Swings, 9 Pull Ups, 18 Ball Slams, 9 Burpees, and 18 Sit ups.....
2) 4 Rounds of
8x Ankles to Bar
4x Slasher to Halos @ 16kg 4L/4R
8x KB RDL @ 24kg
60 Sec AB Bridge Complex
Thursday
Stamina
5k Run with 25 lbs weight vest or pack
* note time and average heart rate if possible
Friday
STRENGTH
Warm Up: 4 Rounds of
Barbell Complex (65, 75, 85, 95 lbs)
Instep Stretch
Ride It Down Squat
1) 8 Rounds of
3x Back Squat -- increase weight until 3 is hard but doable. Make sure you are getting below parallel of lower. If not decrease the weight.
2x Y&L Shoulder Mobility
2) 6 Rounds of
5x Push Press - increase weight until 5 is hard but doable
5x DB 1 Arm Row (5L/5R)
Instep Stretch
3) 6 Rounds of
8x KB Swings @ 28 KG immediately into ...
4x Box jumps for height --increase box height each round until 4 is hard but doable
8x Weighted Sit ups (weight on chest, not extended)
Notes: We haven't used a lot of back squats in this program. The reason is that most people go too heavy and use terrible form that leads to a higher risk of injury. We are using the back squat, and all exercises, as a tool of fitness. We are not training competitive powerlifters or handing out medals for weight lifted, so do not get carried away in weight used but how well your technique is. You still need to challenge yourself and progress the weight, but not at the expense of good form. A back squat with full range of motion not only increases strength, but will increase durability and flexibility. A back squat with out full range of motion and incorrect form will lead to back pain, knee problems, and other injuries.
