We're keeping a similar format from the last two weeks. 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
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 Push Press 1 Rep Max
2) 6 Rounds of
2x Push Press @ 85% of 1 RM
2x Hip Swivel Stretch
2x Yand L Shoulder Mobility
3.) 8 Rounds of
DB Complex @ 25lbs...every 1 minute and 35 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 RDL
10x PVC Hang Squat Clean
10x PVC Back Squat
3x Squat To Stand
Foam Roller- Low back
1) 8 Rounds of
3x Back Squat - Increase weight until 3 is hard but doable (increase your weight, but do not sacrifice your form, especially on back squat)
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of
5x Bench Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch
3) 5 rounds of
10x KB Swings @32kg
5 Jingle Jangle Sprints
5 Jingle Jangle Sprints
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 45 sec
2) 4 Rounds of 400m Sprint every 1 Minute and 50 seconds
Rest 3 Minutes
3) 5 Rounds of 200m Sprint every 50 seconds
Rest 3 Minutes
4) 8 rounds of 100m Sprint every 40 seconds
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