STRENGTH BLOCK
week 4
This is the last week of our strength emphasis block. You should be feeling the effects of the high volume...or maybe it's just me. We will continue with the steady progression and increasing the load on Friday.
Monday
Strength Session #10
(use same loading as session #9)
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 Curl
10x GHD Sit Ups
Use the same loading as Strength Session #9. We will increase that weight come Friday, so be patient and we'll push the increases on the Friday session.
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 #11
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. Last week's Wednesday session we dropped that weight 10 lbs and used it for rounds 4,5,6,7,8. For this week, if you are comfortable, increase that weight you used last wednesday by 5 lbs. You will use this weight for rounds 4,5,6,7,8. Use the same principal for T-Bar rows. Again, 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) as much as possible this session, because it is our last for the block.
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 #12
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 Curl
10x GHD Sit Ups
For the loading in Strength Session #10, increase the weight you used for rounds 4 and on by 5lbs from sessions 9 and 10. If you are really feeling it, keep increasing each round, but do not exceed 8 rounds.
We have had pretty good success with this block. I'm interested in your feedback and comments for this 4 week block.
