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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