Sept 20, 2011


TUESDAY 
WORK CAPACITY

Warm Up: 4 Rounds of
100m Run
8x KB Swings @ 20kg
8x Goblet Squat @ 20kg
8x Back Extensions
Foam Roller

1)Perform the Following for time:
10,9,8,7,6,5,4,3,2,1 reps of Front Squat @ 135lbs
1,2,3,4,5,6,7,8,9,10 reps of Box Jumps @ 24 in
10,9,8,7,6,5,4,3,2,1 reps of KB Swings @ 32kg
1,2,3,4,5,6,7,8,9,10 reps of Ball Slams @ 50lbs
***The first rounds should look like:
10 Front Squats, 1 Box Jump, 10 KB Swings, 1 Ball Slam...
9 Front Squats, 2 Box Jumps, 9 KB Swings, 2 Ball Slams...

Rest 5 Minutes (no more, no less)

2) Perform the Following for time: 

1,2,3,4,5,6,7,8,9,10 reps of Front Squat @ 135lbs 

10,9,8,7,6,5,4,3,2,1 reps of Box Jumps @ 24 in

1,2,3,4,5,6,7,8,9,10 reps of KB Swings @ 32kg

10,9,8,7,6,5,4,3,2,1 reps of Ball Slams @ 50lbs (if no heavy slam balls...substitute 2 KB Clean and Press @ 12kg)

***The first rounds should look like:

1 Front Squats, 10 Box Jump, 1 KB Swings, 10 Ball Slam...

2 Front Squats, 9 Box Jumps, 2 KB Swings, 9 Ball Slams...

3) 2 Rounds of
50x Glute Leg Lifts 50/50
30x Shoulder Hand Jobs 30/30 @2.5lbs

Challenging session today.  The countdown effort keeps you going, but it's a mental game as well.  In the back of your mind, you know you have to repeat the session (only backwards). I was proud of my group who showed a warrior-like attitude with no bitching or complaining.  For some, the 135lbs front squats were limiting, but it's a great place to practice our Military Athlete Mental Fitness Goals:
1. No Rest in Transition - don't take a break when going from one exercise to the next...start right away, even if it's just one rep
2. Limit your rest to 5 breaths - When you need to take a break, limit your break to 5 breaths and continue on. You can spend a ton of time trying to catch your breath, so be disciplined and tkae your 5 breaths and continue on.
3. Don't go to failure.  Always take a break with one or two reps in reverse.  If you go to failure, you're done and it's hard to dig out of that hole.
4. No Short Cuts. Do not short reps, range of motion or rounds. No one cares about your time, but cheating shows weakness and only gets easier.  


Note the time difference on the two efforts.  I was able to do the first one in 14:23, but the second effort took me 16:09.  A noticeable difference. Good Luck.

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Sept 19, 2011


Monday
Hybrid Strength Session


Warm Up: 3 Rounds of
DB Complex @ 25lbs
Foam Roller

1) One Round every 60 sec for 20 minutes
5x Burpees
60 meter Ladder Suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)

2) 5 Rounds of
6x Bench Press @ bodyweight
6x Dips
3x Clapping Push Ups
10x Sit Ups

3) 5 Rounds of
10x T Bar Rows
5x Strict Pull Ups
5x Ball Slams @ 50lbs
2x Floor Angels 2/2

A pretty good session with both the work capacity effort and some strength.  The burpees into suicide sprints are a great combo. Some of the athletes I had do 6 burpees and others I dropped to 4.  5 is a good number for most.  The strength portion of the session is at a grind pace.  Try to use bodyweight on the bench for all rounds, but the dips and clapping push ups will catch up to you.  The last circuit doesn't seem like much, but the various back exercises will get you, especially the biceps.  We used a 50lb slam ball, if you do not have a slam ball, 7x jumping pull ups can substitute.
NEW TO RESCUE STRENGTH?  Start Here.

Sept 16, 2011


FRIDAY
WORK CAPACITY

Warm Up: 3 Rounds of
10x BB RDL
10x BB Hang Hi Pulls
10x BB Back Squat
10x BB Good Mornings
5x Jingle Jangles
Foam Roller




1) 10 Rounds of
4x Mr. Spectaculars @ 12kg
4x Double KB Front Squat
4x Jumps Squats
100m Run


2) 4 Rounds of
8x GHD Raises
10x TRX PIKES
8x Slasher to Halos @ 16 KG
90 Sec Front Plank Hold

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 15, 2011


THURSDAY
STRENGTH

Warm Up: 3 Rounds of
Bench Press - 10x,6x, 4x - increase weight for 1 rep max prep
10x Goblet Squats @ 16kg
3x Squat Jumps
10x Russian Twists @ 25lbs 10/10
3x Shoulder Scarecrow


1) Find Bench Press 1 Rep Max

2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
Frog Stretch

3) 5 Rounds of
6x Power Clean - increase weight
3x Burpees - explosive jumps
Foam Roller

4) 5 Rounds of
10x DB RDL - increase weight
3x Lunge Jumps 3/3
3x Floor Angels

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 14, 2011


STAMINA
WEDNESDAY

1) 2 Mile Run - Moderate Pace (comfortable, but not easy)

2) 300 Step Ups 150/150 - Threshold Pace (fast pace without straining)

3) 2 Mile Run - Moderate Pace (comfortable, but not easy)

NEW TO RESCUE STRENGTH?  Start Here.

Sept 13, 2011


WORK CAPACITY
TUESDAY

Warm Up: 3 rounds of
DB Complex @ 25lbs
In Step Stretch

1) Max Rounds in 20 minutes of
10x KB Swings @ 20kg
10x Ball Slams @ 15lbs
10x SB Back Squats @ 80lbs
100m SB Run

2) 4 Rounds of
10x Dip Extension Straight Leg Raises
5x Fire Hydrants (5x each way, both sides)
10x Kneeling Slasher to HALOs @ 16kg 10/10
5x Elevated Plank Walk Ups 5/5

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 12, 2011


MONDAY 
STRENGTH

Warm Up: 3 Rounds with Bar only
8x Snatch Grip RDL
8x Hang Power Snatch
8x Overhead Squat
8x Push Ups
8x Sit Ups
Instep Stretch

1) 8 Rounds of
3x Overhead Squat - increase weight
2x Floor Angels

2) 5 Rounds of
6x DB/KB Front Squat - increase weight
3x Box Jumps - increase height
3x Mantis

3) 5 Rounds of
10x KB Floor Press
10x T-Bar Row
3x Ride it Down Squat

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 9, 2011


WORK CAPACITY
FRIDAY

Warm Up: 3 Rounds
8x KB Swings @ 16kg
8x Push Ups
8x Sit Ups
50m Run
In Step Stretch

1) 12 Rounds of
100m Run
8x Elevated Ring Rows
8x 24" Box Jumps
2x SB Get Ups @ 80lbs 2/2


2) 4 Rounds of
10x GHD Situps
10x Back Extensions
60 sec side plank hold 30/30

NEW TO RESCUE STRENGTH?  Start Here.

SEPT 8, 2011


Thursday
STRENGTH

Warm Up: 3 rounds of
Back Squats (10 reps. 6 reps, 4 reps - increase weight each round)
6x Ankles to Bar
6x Push ups
3x Shoulder Sweeps 3/3

1) 8 Rounds of
3x Back Squats - increase weight until 3 is hard but doable
In Step Stretch
Frog Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Dips
4x Clapping Push Ups
Instep Stretch

3) 5 Rounds of
6x SB Shoulder Power Clean @ 80lbs 6/6
3x Jump Squat
Pigeon Stretch

NEW TO RESCUE STRENGTH?  Start Here.