Thursday
WORK CAPACITY
Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
1) 10 rounds for time of
5x Burpees
5x 24" Box Jumps
5x Pull Ups
10x Push Ups
2) 5 Rounds of
5x Kneeling Sandbag Keg Lifts 5/5 @ 60lbs
10x Dip Extension Straight leg Raises
60 Sec AB Bridge Complex (20/20/20)
3) 2 Rounds of
30 Sec Jane Fondas
This was a high intensity circuit after a brutal long one yesterday. Surprisingly we were too sore after wednesday's session, so this felt good to get in a quick and dirty 10 minute (if your fast sessions).
Wednesday
STAMINA
1) 1.5 mile run in 25lb weight vest
2) 4 round in 25lb weight vest of
250 step ups
half mile run
3) 1.5 mile run - no vest
The added weight of the 25lb makes a difference, especially on the step ups. 4 Rounds doesn't seem like a lot, but 250 step ups will eat up a lot of time. For most of our athletes, 25lb of external weight in equipment is very real, so operating for a longer period of time with such a load is very relevant.
Tuesday
STRENGTH
Warm Up: 4 Rounds of
5x Bench Press - increase weight each round as warm up for 1st circuit
5x Standing Russian twist and lunge 5/5
Foam Roller
1) 8 Rounds of
3x Bench Press - increase weight until 3 is hard but doable
3x Ride it Down Squat @ 20kg
Hip Swivel Stretch
2) 6 Rounds of
5x T-Bar Barbell Row - increase weight until 5 is hard but doable
5x Weighted Dips - increase weight
Ultimate Shoulder Stretch
3) 6 Rounds of
5x Hang Power Snatch
3x Broad Jumps
Prisoner's Stretch
Monday
EXTENDED WORK CAPACITY
1) Perform the Following for 35 minutes:
400m Run
15x Back Squats @ 95lbs
5x Ankles to Bar
5x Mr. Spectaculars @ 16kgs
15x Donkey Kicks each leg
As soon as the 35 minutes is up, go right into the next circuit
2) 12 Rounds of
100m Run
15x Kb Swings @ 20 kg
5x Pull Ups
5x 1-leg KB Deadlift @ 24kg 5/5
15x Seated Russian Twists @ 15lb (use 15lb bumper plates, if you do not have them do 10 each side with 25lbs)
For today we are doing two longer work capacity sessions. Each circuit should last around the same time. The pace should be pretty good. You obviously cannot keep the gas pedal floored for the duration of the training, but you need to hit it at a pretty good pace. The rounds for time on the second circuit was put that way for a reason...the faster you go, the quicker you get done. This was a good week of training for my group. Tomorrow will be a strength session. As always, let me know if you have any questions and keep me posted on your progress - Dave.
EXTENDED WORK CAPACITY
1) Perform the Following for 35 minutes:
400m Run
15x Back Squats @ 95lbs
5x Ankles to Bar
5x Mr. Spectaculars @ 16kgs
15x Donkey Kicks each leg
As soon as the 35 minutes is up, go right into the next circuit
2) 12 Rounds of
100m Run
15x Kb Swings @ 20 kg
5x Pull Ups
5x 1-leg KB Deadlift @ 24kg 5/5
15x Seated Russian Twists @ 15lb (use 15lb bumper plates, if you do not have them do 10 each side with 25lbs)
For today we are doing two longer work capacity sessions. Each circuit should last around the same time. The pace should be pretty good. You obviously cannot keep the gas pedal floored for the duration of the training, but you need to hit it at a pretty good pace. The rounds for time on the second circuit was put that way for a reason...the faster you go, the quicker you get done. This was a good week of training for my group. Tomorrow will be a strength session. As always, let me know if you have any questions and keep me posted on your progress - Dave.
Friday
Work Capacity (outside effort)
Warm Up: 3 Rounds of
20x Single Count Jumping Jacks
10x Air Squats
Prisoner Stretch
1) 20 Rounds of
4x Burpees (without chest to ground/no push up)
8x KB Swings @ 24kg
120m Run
30 sec rest
2) 4 Rounds of
10x Weighted Sit Ups @ 25lbs
10x Birddogs 10/10
10x Seated Russian Twists @ 25lbs 10/10
60 Sec side plank hold 30/30
If you're moving, the 20 rounds should take a little over 33 minutes. The 30 seconds rest is not optional...if you don't, the intensity takes a dump and you lose the effect of the session. We've been getting outside a little more and working in a lot more running. It is important.
Thursday
STRENGTH
Warm Up: 3 Rounds
Barbell Complex - increase weight each round (i.e. 75, 85, 95lbs)
3x Ride it Down Squat
1) 8 Rounds of
3x Front Squat - increase weight until 3 is hard but doable
6x Rear Dealt Ring Flys
2) 6 Rounds of
5x Bench Press - increase weight until 5 is hard but doable
4x Plyo side to side push ups
5x Weighted Pull Ups
3) 6 Rounds of
5x DB 1-arm Snatch (5L/5R) - Increase weight unitl HBD (hard but doable)
3x Box jump for max height
Hip Swivel Stretch
Great Strength Day. Increase the weight as much as possible while keeping good form and range of motion. You should be hitting your top weight at round 4 and continue that weight throughout. Increase if you have to, but try not to drop down. The rear dealt fly are a new addition to a reglected area. Use these 6 reps as more of a mobility drill rather than a strength building exercises. You should get through those 6 reps quickly...it shouldn't be a struggle. We've been hitting the box jump quite a bit. Continue to increase the height and challenge your athleticism. Box jump for height (rather than box jumps where you do them as fast as possible) make you feel like an athlete again.
1. 8
Monday
STRENGTH
Warm up: 4 rounds of
5x snatch grip rdl
5x snatch grip hi pulls
5x hang power snatch
5x overhead squat
5x seated Russian twists @45 10/10
Ultimate shoulder stretch
-- start with bar and increase weight as needed for warm up
1. 8 rounds of
3x hang power snatch + HBD (Increase weight until 3 reps is hard but doable)
Hip swivel stretch
2. 6 rounds of
5x back squat + HBD(hard but doable)
3x burpee broad jumps
3x shouler sweep
3. 6 rounds of
8x alternating db bench press 8/8 +HBD
8x 1-arm row
25x glute leg lift 25/25
STRENGTH
Warm up: 4 rounds of
5x snatch grip rdl
5x snatch grip hi pulls
5x hang power snatch
5x overhead squat
5x seated Russian twists @45 10/10
Ultimate shoulder stretch
-- start with bar and increase weight as needed for warm up
1. 8 rounds of
3x hang power snatch + HBD (Increase weight until 3 reps is hard but doable)
Hip swivel stretch
2. 6 rounds of
5x back squat + HBD(hard but doable)
3x burpee broad jumps
3x shouler sweep
3. 6 rounds of
8x alternating db bench press 8/8 +HBD
8x 1-arm row
25x glute leg lift 25/25
FRIDAY
WORK CAPACITY
Warm Up: 2 rounds of
KB Mobility Complex
100m Run
1) 9,8,7,6,5,4,3,2,1 reps of
Sandbag Get ups @ 80lbs each side
2x KB Swings @ 20kgs (18,16,14,12,etc...)
1,2,3,4,5,6,7,8,9 reps of
Burpees
Ankles to Bar
2) 2 Rounds of
30 Sec Jane Fondas
The first rounds should look like this: 9x Sandbag get ups on each side (a total of 18 get ups), 18x KB Swings, 1x Burpee, and 1x Ankle to Bar. The last round should be 1 Sandbag Get up each side ( a total of 2x get ups, 2x KB Swings, 9x Burpees, and 9x Ankles to Bar). This is a tough session just for the fact once an exercise is getting easier (meaning less reps) the other is getting harder. The sandbag get ups take the most out of you, but after you're done you realize it wasn't that bad. If you can finish under 30 minutes, you are in good shape. Troy finished in 24:47 if you are looking for a type to beat.
WORK CAPACITY
Warm Up: 2 rounds of
KB Mobility Complex
100m Run
1) 9,8,7,6,5,4,3,2,1 reps of
Sandbag Get ups @ 80lbs each side
2x KB Swings @ 20kgs (18,16,14,12,etc...)
1,2,3,4,5,6,7,8,9 reps of
Burpees
Ankles to Bar
2) 2 Rounds of
30 Sec Jane Fondas
The first rounds should look like this: 9x Sandbag get ups on each side (a total of 18 get ups), 18x KB Swings, 1x Burpee, and 1x Ankle to Bar. The last round should be 1 Sandbag Get up each side ( a total of 2x get ups, 2x KB Swings, 9x Burpees, and 9x Ankles to Bar). This is a tough session just for the fact once an exercise is getting easier (meaning less reps) the other is getting harder. The sandbag get ups take the most out of you, but after you're done you realize it wasn't that bad. If you can finish under 30 minutes, you are in good shape. Troy finished in 24:47 if you are looking for a type to beat.
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