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.