RESCUE STRENGTH

We're keeping a similar format from last week and some very familiar sessions.  Monitor not only your progress, but your mental approach to each session.  Feedback always welcome.


Monday 
WORK CAPACITY

Warm Up: 4 Rounds of 
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch


1) Find Front Squat 1 Rep Max


2) 6 Rounds of 
2x Front Squat @ 85% of 1 RM
2x Hip Swivel Stretch
2x Y&L Shoulder Mobility


3.) 8 Rounds of 
DB Complex @ 25lbs...every 1 minute and 45 seconds

4.) 4 Rounds of 
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg


Tuesday
Stamina

45 minute Ruck @ 45lbs.  Pace is moderate...comfortable, but not easy


Wednesday
Strength/Work Capacity


Warm Up: 4 Rounds of 
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat 
3x Squat To Stand
Foam Roller- Low back


1) 8 Rounds of 
3x Squat Snatch - Increase weight until 3 is hard but doable
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of 
5x Push Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch

3) 6 rounds for time of 
10 Air Squats
5 Box Jumps5 Burpees
15 Sit Ups


Thursday
Work Capacity


Warm Up: 4 Rounds of 
200m Run
10 Walking Lunges (5L/5R)
5 Burpees


1) 2 Rounds of 
800m Sprint
rest 1 minute

2) 400m Sprint every 2 minutes for 8 minutes

Rest 3 Minutes

3) 200m Sprint every minute for 5 minutes

Rest 3 Minutes

4) 100m Sprint every 45 seconds for 6 minutes

5) 4 Rounds of 
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility

Friday
STAMINA

Perform the following for 45 Minutes:

400m Run
6x Mr. Spectaculars @ 16kg
20x Step Ups (10L/10R)
6x Pull Ups
8x Ball Slams @ 30lbs