SEPT 7, 2011
WEDNESDAY
STAMINA
Perform the following for 50 minutes at a Grind Pace (moderate):
400m Run
50x Jump Rope Singels
10x Walking Lunges 10/10
5x Burpees
10x Sit Ups
NEW TO RESCUE STRENGTH? Start Here.
SEPT 6, 2011
TUESDAY
WORK CAPACITY
Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
Frog Stretch
1) 6 Rounds for time of
10x KB Swings @ 20kg
10x Box Jumps @ 24"
5x KB 1- Arm Snatch @ 20kg 5/5
5x KB 1- Arm Sit Up @ 20kg 5/5
TUESDAY
WORK CAPACITY
Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
Frog Stretch
1) 6 Rounds for time of
10x KB Swings @ 20kg
10x Box Jumps @ 24"
5x KB 1- Arm Snatch @ 20kg 5/5
5x KB 1- Arm Sit Up @ 20kg 5/5
Rest 3-5 Minutes
2) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lifts @ bodyweight
Dips
2x Renagade Rows @ 25lbs (20,18,16...2)
3) 4 Rounds of
5x Standing Ab Wheels
10x Standing Russian Twists @ 25 10/10
10x Hamstring Hell
SEPT 5, 2011
MONDAY
STRENGTH
Warm Up: 3 Rounds of
5x Snatch Grip RDL
5x Hang Power Snatch
5x Overhead Squat
Pigeon Stretch
1) 8 Rounds of
3x Military Press - increase weight each round until 3 is hard but doable
6x Ring Rows
In Step Stretch
2) 6 Rounds of
4x The Exercise - increase weight until 4 is hard but doable
immediately into...
60 yard Shuttle Run
3-3-3 Toe Touch Complex
3) 6 Rounds of
8x DB Split Squat - increase weight until 8 is hard but doable 8/8
3x Jump Squats
Frog Stretch
NEW TO RESCUE STRENGTH? Start Here.
MONDAY
STRENGTH
Warm Up: 3 Rounds of
5x Snatch Grip RDL
5x Hang Power Snatch
5x Overhead Squat
Pigeon Stretch
1) 8 Rounds of
3x Military Press - increase weight each round until 3 is hard but doable
6x Ring Rows
In Step Stretch
2) 6 Rounds of
4x The Exercise - increase weight until 4 is hard but doable
immediately into...
60 yard Shuttle Run
3-3-3 Toe Touch Complex
3) 6 Rounds of
8x DB Split Squat - increase weight until 8 is hard but doable 8/8
3x Jump Squats
Frog Stretch
NEW TO RESCUE STRENGTH? Start Here.
SEPT 2, 2011
WORK CAPACITY
FRIDAY
Warm Up: 4 Rounds of
4x Mr. Spectacular's @ 12kg
4x Jingle Jangles
8x Sit ups
1) Max rounds in 40 minutes of
5x Step Ups carrying 80lb Sandbag 5/5
5x Sandbag Back Squat @ 80lbs
150m Run
2) 4 Rounds of
5 Reps each exercises of The Swing
NEW TO RESCUE STRENGTH? Start Here.
SEPT 1, 2011
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
2x Floor Angels 2/2
1) Find Squat Clean and Push Press 1 Rep Max
2) 5 Rounds of
2x Squat Clean and Push Press @ 85% of 1 Rep Max
In Step Stretch
3) 5 Rounds of
6x DB RDL - increase weight until 6 is hard bit doable
3x Box Jumps - increase height
Foam Roller - low back
4) 5 Rounds of
10x Bench Press - increase weight until 10 is hard but doable
immediately into...
2x Clapping Push Ups
8x Inverted Rows
Frog Stretch
NEW TO RESCUE STRENGTH? Start Here.
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
2x Floor Angels 2/2
1) Find Squat Clean and Push Press 1 Rep Max
2) 5 Rounds of
2x Squat Clean and Push Press @ 85% of 1 Rep Max
In Step Stretch
3) 5 Rounds of
6x DB RDL - increase weight until 6 is hard bit doable
3x Box Jumps - increase height
Foam Roller - low back
4) 5 Rounds of
10x Bench Press - increase weight until 10 is hard but doable
immediately into...
2x Clapping Push Ups
8x Inverted Rows
Frog Stretch
NEW TO RESCUE STRENGTH? Start Here.
AUG 30, 2011
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
100m Run
10x Air Squats
10x Mountain Climbers 10/10
10x Sit Ups
5x Dislocates
1) 10,9,8,7,6,5,4,3,2,1 reps for time of:
2x KB Swings @ 20kg
Burpees
50m Sprint
Rest 5 minutes
2) Perform the following ever minute for 10 minutes:
5x DB Squat Cleans @ 40lb DBs
60 yd ladder suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)
3) 4 Rounds of
10x Suspended Front to Backs
10x Seated Russian Twists @ 25lbs
5x Bird Dogs 5/5
60 Sec side plank holds 30/30
NEW TO RESCUE STRENGTH? Start Here.
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
100m Run
10x Air Squats
10x Mountain Climbers 10/10
10x Sit Ups
5x Dislocates
1) 10,9,8,7,6,5,4,3,2,1 reps for time of:
2x KB Swings @ 20kg
Burpees
50m Sprint
Rest 5 minutes
2) Perform the following ever minute for 10 minutes:
5x DB Squat Cleans @ 40lb DBs
60 yd ladder suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)
3) 4 Rounds of
10x Suspended Front to Backs
10x Seated Russian Twists @ 25lbs
5x Bird Dogs 5/5
60 Sec side plank holds 30/30
NEW TO RESCUE STRENGTH? Start Here.
Aug 29, 2011
MONDAY
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex (75,85, 95)
2x Floor Angels 2/2
1) 8 Rounds of
3x Front Squat
1/2 HUG Mobility
2) 5 Rounds of
6x Military Press - increase weight until 6 is hard but doable
3x Clapping Push Ups
Foam Roller - Low back
3) 5 Rounds of
6x Clean Pulls - increase weight until 6 is hard but doable...right into...
3x Jump Squats
Frog Stretch
NEW TO RESCUE STRENGTH? Start Here.
MONDAY
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex (75,85, 95)
2x Floor Angels 2/2
1) 8 Rounds of
3x Front Squat
1/2 HUG Mobility
2) 5 Rounds of
6x Military Press - increase weight until 6 is hard but doable
3x Clapping Push Ups
Foam Roller - Low back
3) 5 Rounds of
6x Clean Pulls - increase weight until 6 is hard but doable...right into...
3x Jump Squats
Frog Stretch
NEW TO RESCUE STRENGTH? Start Here.
AUG 26, 2011
FRIDAY
Work Capacity
Warm Up: 1 Mile Train Run
1) 15 rounds of
Hill Sprint - Jog back down
60 seconds rest once at starting point
Simple, yet ass kicking sessions today. Hill sprints are incredible for building power and utilizing every muscle in your lower body. Sprints on a flat surface are great, but combine that with a hill and you'll quickly realize the "suck" it brings. In this session, we emphasized the sprint portion. It's not designed to be a grind work capacity with 2 good sprints and 13 shitty ones. That is why we provided 60 seconds of rest once you reach the bottom start position. That being said, don't hang out on top of the hill, turn around once you make it to the top. Our hill was about 88 yards and took us about a minute up and down. We were really feeling the hamstrings from yesterdays strength session.
NEW TO RESCUE STRENGTH? Start Here.
AUG 25, 2011
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
5x Snatch Grip RDL's
3x Hang Power Snatch
5x Over Head Squat
3x Y&L Shoulder Mobility
Foam Roller
1) 8 Rounds of
3x Overhead Squat - increase weight until 3 is hard but doable
Hip Swivel Stretch
2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable (a good goal is bodyweight or beyond)
right into...
2x Plyo Depth Push Up - increase height
Prisoner's Stretch
3) 5 Rounds of
10x DB RDLs - increase weight
2x Lunge Jumps 2/2
10x Poor Man's Leg Curl 10/10
In Step Stretch
The legs should feel a little better after the run yesterday, but the remaining soreness will be worked out today.
The Over Head Squat is a great total body exercise, but it takes some getting used to. The first time I did an Over Head Squat, I could back squat a house, but could only do the bar unloaded for a few squats over head. Don't get frustrated and concentrate on your form. If you have any flaws in your squat form, the over head squat will magnify them. Stay back on your heals, lock out your arms, push your hips back, and only increase the weight when your form allows it.
Again, we publish these sessions roughly a week early so you can get an idea of what to expect. Don't try to do them as I publish them because we modify and adjust them depending on how our lab rats respond.
NEW TO RESCUE STRENGTH? Start Here.
WEDNESDAY
STAMINA
45 Min Run at a moderate pace. Note the distance traveled.
NEW TO RESCUE STRENGTH? Start Here.
STAMINA
45 Min Run at a moderate pace. Note the distance traveled.
NEW TO RESCUE STRENGTH? Start Here.
AUG 23, 2011
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds
Mini Leg Blaster
10x Ring Row
Instep Stretch
1. 4 Rounds for time of
25x Curtis P's @ 75lbs
1x Rope Climb
2. 4 Rounds of
5x 1-leg KB Dead Lift @ 24kg 5/5
5x Standing Ab Roller
10x Kneeling Slashers w/ 35lb plate 10/10
60 Sec Ab Bridge Complex 20/20/20
This one gets pretty tough, especially after Monday's strength day. It is a mental fight to get through the 100 Curtis P's. I started at two sets of 10, then I had to start breaking them up in 5's. The grip will go and your shoulders will burn. 75lbs is relatively light, but if you drop below 5 Curtis P's in a row, I recommend you drop to just the bar.
You will be sore tomorrow, if not already.
NEW TO RESCUE STRENGTH? Start Here.
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds
Mini Leg Blaster
10x Ring Row
Instep Stretch
1. 4 Rounds for time of
25x Curtis P's @ 75lbs
1x Rope Climb
2. 4 Rounds of
5x 1-leg KB Dead Lift @ 24kg 5/5
5x Standing Ab Roller
10x Kneeling Slashers w/ 35lb plate 10/10
60 Sec Ab Bridge Complex 20/20/20
This one gets pretty tough, especially after Monday's strength day. It is a mental fight to get through the 100 Curtis P's. I started at two sets of 10, then I had to start breaking them up in 5's. The grip will go and your shoulders will burn. 75lbs is relatively light, but if you drop below 5 Curtis P's in a row, I recommend you drop to just the bar.
You will be sore tomorrow, if not already.
NEW TO RESCUE STRENGTH? Start Here.
AUG 22, 2011
MONDAY
STRENGTH
Warm Up: 3 rounds of
Barbell Complex (75, 85, 95)
6x Sit Ups
6x Back Extensions
Instep Stretch
1) 8 Rounds of
3x Push Press - increase weight each rd until 3 is hard but doable
6x T Bar Row
2x Floor Angels
2) 5 Rounds of
3x Snatch Pulls (see video) - increase weight each rd until 3 is hard but doable
right into...
4x Medicine Ball Pulls (see video) @ 50lbs (or use kettlebell)
4x Hip Swivels 4/4
3) 5 Rounds of
10x Front Squats - increase weight each round until 10 is hard but doable
10x GHD Raises
3x Y&L Shoulder Mobility
NEW TO RESCUE STRENGTH? Start Here.
AUG 19, 2011
FRIDAY
WORK CAPACITY
Warm Up: 4 Rounds of
10x DB RDLs @ 25lbs
10x Air Squats
4x Jump Squats
10x TRX Pikes
1) As many rounds as possible in 40 minutes of the following:
10x DB Thursters @ 25lbs
5x Ankles to Bar
10x Renegade Rows 10/10 @ 25 lbs
800m Run
2) 4 Rounds of
10x GDH Raises
10x Standing Russian Twists 10/10
10x Dip Extension Striaght Leg Raises
60 side Plank Hold (right side 1st round, left side 2nd round, etc...)
NEW TO RESCUE STRENGTH? Start Here.
FRIDAY
WORK CAPACITY
Warm Up: 4 Rounds of
10x DB RDLs @ 25lbs
10x Air Squats
4x Jump Squats
10x TRX Pikes
1) As many rounds as possible in 40 minutes of the following:
10x DB Thursters @ 25lbs
5x Ankles to Bar
10x Renegade Rows 10/10 @ 25 lbs
800m Run
2) 4 Rounds of
10x GDH Raises
10x Standing Russian Twists 10/10
10x Dip Extension Striaght Leg Raises
60 side Plank Hold (right side 1st round, left side 2nd round, etc...)
NEW TO RESCUE STRENGTH? Start Here.
THURSDAY
STRENGTH
Warm Up: 3 rounds of
Barbell Complex @ 75, 85, 95lbs
50m Run
Hip Swivel Stretch
1) 8 Rounds of
4x Barbell Front Squat - increase weight
Plyo Jump Lap (4 jump boxes set up in a line)
Prisoner's Stretch
2) 6 Rounds of
5x Strict weighted pull ups right into...
3x Heavy Ball Slams right into...
4x Clapping Push Ups
3x Floor Angels 3/3
3) 6 Rounds of
4x Tire Flips (or deadlift if not tire) immediately into
30 yard suicide sprint
3-3-3 toe touch complex
NEW TO RESCUE STRENGTH? Start Here.
AUG 17, 2011
WEDNESDAY
STAMINA
60 Min Ruck, Hike, Stair Climb @ 45 lbs at a moderate pace. Note the distance traveled.
NEW TO RESCUE STRENGTH? Start Here.
WEDNESDAY
STAMINA
60 Min Ruck, Hike, Stair Climb @ 45 lbs at a moderate pace. Note the distance traveled.
NEW TO RESCUE STRENGTH? Start Here.
AUG 16, 2011
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
10x KB Swings @ 16
10x Goblet Squats
10x Push Ups
50m Sprint
3x Floor Angels 3/3
1) 10 Rounds for time of
5x KB 1 - Arm Snatches 5L/5R @ 24kg
5x Burpees
Rest 5 Minutes (no more no less)
2) 5 Rounds for time of
10x Sand Bag Front Squats @ 80
200m Run with Sandbag @ 80lbs
3) 4 Rounds of
6x Standing Sandbag Keg Lift @ 80lbs 6/6
6x Weighted GHD Raises
6x Standing Ab Wheel Roll Out
40 Sec Side Bridge Hold (40/40)
NEW TO RESCUE STRENGTH? Start Here.
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
10x KB Swings @ 16
10x Goblet Squats
10x Push Ups
50m Sprint
3x Floor Angels 3/3
1) 10 Rounds for time of
5x KB 1 - Arm Snatches 5L/5R @ 24kg
5x Burpees
Rest 5 Minutes (no more no less)
2) 5 Rounds for time of
10x Sand Bag Front Squats @ 80
200m Run with Sandbag @ 80lbs
3) 4 Rounds of
6x Standing Sandbag Keg Lift @ 80lbs 6/6
6x Weighted GHD Raises
6x Standing Ab Wheel Roll Out
40 Sec Side Bridge Hold (40/40)
NEW TO RESCUE STRENGTH? Start Here.
Congrats to Kim! Four days after winning 2 medals in the Police and Fire Games, she competed in her first Triathlon. She placed 61st out of 2411 participants...750m swim, 11 mile bike, and 3.1 mile run. Great Work!
AUG 15, 2011
MONDAY
STRENGTH
Warm Up: 3 Rounds of
5x SG (Snatch Grip) RDL
5x SG Hi Pulls
5x Overhead Squat
5x Full Squat Snatch
Foam Roller
1) 6 Rounds of
3x Squat Snatch - increase weight until 3 is hard bit doable with good form
2x Hip Swivels 2/2
2) 5 Rounds of
6x DB Front Squat - increase weight until 6 is hard but doable immediately into...
3 Jump Squats
Prisoner's Stretch
3) 5 Rounds of
10x Bench Press - increase weight until 10 is hard but doable
8x Elevated Ring Rows
3x Ride it Down Squats
NEW TO RESCUE STRENGTH? Start Here.
AUG 12, 2011
Friday
Work Capacity
Warm Up: 3 Rounds of
50m Run
2x Right Arm KB Snatch @ 12kg
2x Right Side Turkish Get Ups @ 12kg
Friday
Work Capacity
Warm Up: 3 Rounds of
50m Run
2x Right Arm KB Snatch @ 12kg
2x Right Side Turkish Get Ups @ 12kg
2x Left Arm KB Snatch @ 12kg
2x Left Side Turkish Get Ups @ 12kg
4x 1 Leg Dead Lift @ 12kg 4/4
In Step Stretch
1) 10 Rounds of
400m Run
Barbell Complex @ 75lbs
2) 2 Rounds of
90 Sec Ab Bridge Complex (30sec side, 30 sec middle, 30 sec other side)
10x KB Slashers @ 16 kg 10/10
Congrats to our Athletes who competed in Colorado Police and Fire Games - Toughest Competitor Alive Competition. David and Troy won Gold in their divisions and was the top overall team. Kim grabbed a bronze for the woman's individual. Kim and Christine came in second for best overall women's team.
The Toughest Competitor Alive Event consists of the following events:
- 2 Mile Run
- Weighted Throw
- 100m sprint
- 100m swim
- 20 ft rope climb for time (all arms only for men)
- Bench Press - max reps at your bodyweight
- Max Reps of Dead Hang Strict Pull Ups
- Obstacle Course carrying a Sandbag
AUG 11, 2011
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
4x Curtis P's (barbell unloaded)
8x Push Ups
4 Pull Ups
8x Seated Russian Twists (unloaded) 8/8
Frog Stretch
1) 8 Rounds of
3x Military Press (strict...not push press)
1/2 HUG Mobility
2) 6 Rounds of
4x Hang Power Clean - increase weight until 4 is hard but doable....immediately into...
3x Jump Squats immediately into...
2x Broad Jumps
3) 6 Rounds of
8x DB Bulgarian Split Squats 8/8
2x Lunge Jumps 2/2
3x Shoulder Sweeps
NEW TO RESCUE STRENGTH? Start Here.
AUG 10, 2011
WEDNESDAY
STAMINA
1 Mile Run Unloaded
500 Step Ups @ 45 lbs pack
1 Mile Run Unloaded
NEW TO RESCUE STRENGTH? Click HERE.
WEDNESDAY
STAMINA
1 Mile Run Unloaded
500 Step Ups @ 45 lbs pack
1 Mile Run Unloaded
NEW TO RESCUE STRENGTH? Click HERE.
AUG 9, 2011
TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
100m run
4x Burpees
4x Pull Ups
4x Jingle Jangles (5m shuttle sprint)
10x Air Squats
1) 12 Rounds for time of
1x Sandbag Get Ups @ 80lbs 1/1
4x Burpee Borad Jumps
2) 4 Rounds of
100m Sprint
Rest 1 Minute
3) 6 Rounds of
50m Sprint
Rest 1 Minute
4) 8 Rounds of
25m Sprint
Rest 30 seconds
5) 12,11,10,9,8,7,6,5,4,3,2,1 reps of
Dips
Sit Ups
Push ups
2x AIr Squats
NEW TO RESCUE STRENGTH? Click Here.
AUG 8, 2011
MONDAY
STRENGTH
Warm Up: 4 rounds of
6x Deadlifts @135lbs
6x walking lunges (unloaded) 5/5
6x box jumps @ 20"
hip swivel stretch
1) 8 Rounds of
3x Dead Lifts - increase weight until 3 is hard but doable
2x Floor Angels 2/2
2) 6 Rounds of
5x Bench Press - increase weight until 5 is hard but doable
5x Strict Pull Ups - add weight if possible
Foam Roller
3) 6 Rounds of
8x Dumbbell Thrusters - increase weight until 8 is hard but doable
3x Box Jumps for max height
Instep Stretch
NEW TO RESCUE STRENGTH? Click Here.
MONDAY
STRENGTH
Warm Up: 4 rounds of
6x Deadlifts @135lbs
6x walking lunges (unloaded) 5/5
6x box jumps @ 20"
hip swivel stretch
1) 8 Rounds of
3x Dead Lifts - increase weight until 3 is hard but doable
2x Floor Angels 2/2
2) 6 Rounds of
5x Bench Press - increase weight until 5 is hard but doable
5x Strict Pull Ups - add weight if possible
Foam Roller
3) 6 Rounds of
8x Dumbbell Thrusters - increase weight until 8 is hard but doable
3x Box Jumps for max height
Instep Stretch
NEW TO RESCUE STRENGTH? Click Here.
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