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.

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

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 

80 Sec Side Plank Hold (40/40)

NEW TO RESCUE STRENGTH?  Start Here.

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.

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.

AUG 31, 2011


STAMINA
WEDNESDAY

90 min ruck with 25# at moderate pace.

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.

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.

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.