STRENGTH BLOCK
week 2
We are in the 2nd week of our 4 week strength emphasis block. For the first two strength sessions, we hopefully found a good basis for the loading we'll use throughout this block. Again, this strength block will be comprised of 3 total body strength sessions a week filled in with maintenance of our work capacity and stamina. The strength sessions will be exactly the same in order to track our progress and really hammer the lifts we perform. The format is similar to Military Athlete's Big 24, which we are performing on the other side of the house with those athletes.
Monday
Strength Session #4
(use same loading as session #3)
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch
8 Rounds of
3x Snatch Squat
1/2 HUG Mobility
8 Rounds of
3x Front Squat
Instep Stretch
8 Rounds of
3x Bench Press
5x Barbell Bicep Curl
10x GHD Sit Ups
Use the same loading as Strength Session #3. We will increase that weight come Friday, so be patient and don't go up too fast because you will not be able to sustain that progression. We are gradually progressing these lifts, so don't get greedy....it's easy to do.
Tuesday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Air Squats
5 Push Ups
In Step Stretch
1) Max Rounds in 30 min of:
400m Run
10x Step Ups (10L/10R)
8x Kneeling Ball Slams
3) 6 Rounds of
3x Squat to Stand
5x Fire Hydrants (5 each way, each side, so a total of 20)
60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)
Wednesday
Strength Session #5
Warm Up: 2 Rounds of
Barbell Complex @ 75lbs
3x Dips
Instep Stretch
6 Rounds of
4x Plyo Depth Push Ups
4x Pull Ups (weighted)
1/2 HUG Mobility
8 Rounds of
3x Squat Clean
Foam Roller or Hip Swivel Stretch
6 Rounds of
3x T Bar Rows
5x Dips (weighted)
Pigeon Stretch
The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.
Here's an example of the weights used in Strength Session #2 for Squat Snatch:
Squat Snatch 1. 135lbs 2. 135lbs 3. 155lbs 4. 165lbs 5. 185lbs 6. 205lbs 7. 225lbs 8. 235lbs
For the loading for Strength Session #5 for Squat Cleans and T Bar rows, take 10lbs off the last round ( from above example: 235lbs-10 =225lbs) and use that for round 4,5,6,7,8 for this session. Each sessions will build on the next, so make sure you keep track. Use the same principals for T-Bar rows. The progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact. Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) a little each session.
Thursday
45 Minutes Run or 60 minutes ruck, stair climb or hike
Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts. Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.
Friday
Strength Session #6
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch
8 Rounds of
3x Snatch Squat
1/2 HUG Mobility
8 Rounds of
3x Front Squat
Instep Stretch
8 Rounds of
3x Bench Press
5x Barbell Bicep Curl
10x GHD Sit Ups
Here's an example of the weights used in Strength Session #1 for Squat Snatch:
Squat Snatch 1. 65lbs 2. 95lbs 3. 115lbs 4. 115lbs 5. 125lbs 6. 130lbs 7. 135lbs 8. 135lbs
For the loading for Strength Session #6, increase the weight you used for rounds 4,5,6,7,8 by 5lbs from sessions 3 and 4. In the example above, we used 135lbs - 10lbs = 125lbs for our Squat Snatch loading for rounds 4,5,6,7,8 in session 3 and 4. For Strength Session 6 we will add 5 lbs to our 125lb loading. This means we will use 130lbs for rounds 4,5,6,7,8 in this session for our example.
