31 Dec 2015-Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Band Series: Horizontal Pull Aparts, Protraction, Retraction 3x12 ea

Warm up Bench: 36 ₁     50 ₁    64

                             8        8       6  

T1

Bench Press-   ***  73-76 _{4                    ***  Denotes Start sets every 90 sec}   

                                   5          

DB or KB Single Arm Row 4x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

Back Ext 3x10

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Lifts 3x8 ea

Push up Series(Complete 1 per set)

    1. Clapping x10

    2. Feet Elevated x 25

    3. Staggered x10ea

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set

30 Dec 2015-Wednesday (Lower Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Multistarts 5yards x12

PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12


T1

Clean Pulls   79 ₁         84 ₁      88 ₁        91 ₁        91 ₁   
                        3         3             3            3               3
Broad Jumps 4x3

T2
Power Squat or Deadlift 
44 _{1 warm up}     52₁   64 ₁      72 ₅

8                    6       5         ME

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

29 Dec 2015-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
2x400m under 1:35 rest 2-3min, 3x200m under :45 rest 1.5-2min, 3x100m under :20 rest :60sec
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
2-5 Rounds of.....
1x500m row rest 2:1, 2x250m row rest 3.5:1, 9x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds

28 Jan 2015-Monday (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea


T1a
Cleans   71 ₁     75 ₁    77 ₁        
                  4          4       4            
T1b

Front/Back Squat  58 ₁   67 ₁     71 ₁    77 ₁      
                                             8         8       6       4     
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 8,6,5
Weighted Chin Ups 3x8
MB Box Jumps 3x3 

T3 

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

23 Dec 2015-Wednesday (Total Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Power Clean   67 ₁   70 ₁      73 ₁      73-76 ₂                  
                        4          4         4            4 
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up     58 ₁     61₁     67₂    73 ₁
                                                                 8        6                         6          5         5      5
T2
Barbell Push Press  4x4
Dynamic Band Pulldowns 4x8
Box Jumps 4x3

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3 3 Rounds

SKB Offset RFE Squat x5e

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

 

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12

 

22 Dec 2015-Tuesday (Anaerobic Conditioning)

Sprint Option  8-10x400m under 1:35 rest 2-2:30min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  12-16 max effort sprints of ::40-60sec Rest :90-1:20sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
8x500m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   

10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)           :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)      
8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle 

18 Dec 2015-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  6-7 mile run <<70min or 2750m swim <60min

 Option 3:  Long Row  or bike 12,500m row for time Moderate pace or 45+min bike for distance
 
Option 4: 5 mile ruck < 75min

Option 5:MB Circuit  Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

17 Dec 2015-Thursday (Total Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a(combo)

Clean Pull+ Power Clean + Hang Clean   64 ₁     68 ₁    70_{1                max rest :90sec between sets}
                                                                                  5ea      5ea       5ea      
T1b
Front/Back Squat  44 ₁   56 ₁    62 _{1       Warm Ups}    67 _{4      Every :90sec on working sets
                                                       8               6            6                                       5}    
Active Straight Leg Raise 4x8ea

T2

DB Incline Bench 3x6       _{max rest :60sec between sets}

1 arm DB Rows 3x6ea 

T3 

Barbell Glute Bridge 2x5
DB/KB Single Leg RDL's  2x5ea

Iso Superman Holds 2x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

29 Dec 2015-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  3x400m under 1:35 rest 2-3min, 6x200m under :45 rest 1.5-2min, 9x100m under :20 rest :60sec
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
3x500m row rest 2:1, 6x250m row rest 2.5:1, 9x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 

KB Circuit-

  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

15 Dec 2015-Tuesday (Upper Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Speed Ladder x20

PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea

T1
Power Bench   40 ₁   52 ₁  warm up  55 ₁     61 ₁     68₃      70-73₁
                                    8        8                     6          5         4         3-4
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 4x5
Weighted Pull Up 4x5

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

Hang Clean High Pull or Upright Rows x5

Band Rotation with press x8ea side

Band Face Pulls 3x8

DB or KB Shrugs 3x10

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec

14 Dec 2015-Monday (Lower Body Strength)

Foam Roll/TP/Correctives    

Dynamic Warmup 

Condo: 8x60 yard shuttles on the min

PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a 

Power Cleans  64 ₁      70 ₁      76 ₁        82 ₁

                          4          4         4            4

T1b
Front/Back Squat

Warm Up  48 ₁      50 ₁

                   8           6 

 61 ₁      67 ₁      76 ₁        79-82 ₁          82-85 ₁        

     6           5         4          3                   3       

T2 

KB/DB RFE Slingle leg squat 4x6ea
Glute Ham Raises 4x5

T3  

Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each

AUX 2-3 rounds

Supine Hamstring Walk x8

Superman Iso Holds  x:30sec

11 Dec 2015-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  6 mile run < 50min or 2500m swim <50min

 Option 3:  Long Row  or bike 10,000m row for time Moderate pace or 45+min bike for distance
 
Option 4: 4 mile ruck < 55min

Option 5:MB Circuit  Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

10 Dec 2015-Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Band Series: Horizontal Pull Aparts, Protraction, Retraction 3x12 ea

Warm up Bench: 36 ₁     50 ₁    60

                             8        8       4-6  

T1

Bench Press-   ***  79-82 _{5-7                    ***  Denotes Start sets every 90 sec}   

                                   3          

DB or KB Single Arm Row 4x8 each arm.  Complete these with your warm up sets and your 1st working set.

T2

Standing DB or KB Shoulder Press 4x8

Supine Rows 4x10 (Bar, TX or Rope)

Back Ext 4x10

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Lifts 3x8 ea

Push up Series(Complete 1 per set)

    1. Clapping x10

    2. Feet Elevated x 25

    3. Staggered x10ea

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set

9 Dec 2015-Wednesday (Lower Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Multistarts 5yards x12

PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12

T1 

Clean Pulls   57 ₁         62 ₁      67 ₁        70 ₁           
                        5          5             5            5      
Broad Jumps 4x3

 T2
Power Squat or Deadlift 
44 _{1 warm up}     56     64 ₂      70 ₂ 

8                    6       5         5

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

8 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  12-16x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ...... :30sec work/:30sec rest for all. 3-5 Rounds
 
Interval Sprint  16-20 max effort sprints of :20-:40sec Rest :60-:90sec between each rep 

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
12x250m row rest 2:1


Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest 1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  

KB Circuit-

  3-5 Rounds of...

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

7 Dec 2015-Monday (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a  

Cleans   64 ₁     79 ₁    88 ₁    91    91-94 ₁     
                  4          3       2       1        ME  
T1b
Front/Back Squat  61 ₁   67 ₁     76 ₁    82 ₁    91 ₁     94 ₁       
                                             6         5       3       2         1         ME
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 6,5,5,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

T3 

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

4 Dec 2015-Friday (Lower Body Strength End)

Foam Roll/TP/Correctives

Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time <::20sec rest :40

PAP(Pre Activity Prep) Lateral Lunges 3x8ea, SL Glute Bridge 3x8ea, 1/2+Full BW squats 3x5ea

T1a Complex: Initial Clean Pull/Clean Pull/Power Clean

   61 ₁   64 ₁      67 ₁      67-70 ₁        sets every 90 sec         
    4          4             4            4       

T1b Squat or Deadlift  

Warm up: 46 ₁     55 ₁                                  64 ₁    70 ₃    76-79 ₁

                4-8        4-8                                       6        5            5     start working sets every 90 sec

Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

T2 

DB or KB Step Ups 3x8ea

Band Goodmornings 3x8

1/2 Kneeling Chops 3x8ea

T3 

Lateral Bounds 3x8 ea

Prone back Ext 3x10 
STAB Leg Curls 3x8

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

3 Dec 2015-Thursday (Conditioning)

Foam Roll/TP/Correctives

Dynamic Warmup Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  4 mile run < 35min or 1500m swim <35min

 Option 3:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance
 
Option 4: 3 mile ruck < 40min

Option 5:MB Circuit  
Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

2 Dec 2015-Wednesday (Total Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea 

 

T1a 

Clean High Pulls   70 ₁   76 ₁      79 ₁      82 ₂                 
                             4          4             4            4       
Broad Jumps 4x3


T1b
Power Squat   52 ₁    61 ₁  warm up     67 ₁     70 ₁     73_3-4     79 ₁                                                                                   8        6                             5          4          ME     ME

T2 

Barbell Push Press 1x5, 3xME

Dynamic Band Pulldowns 4x8

Box Jumps 4x2

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

 

T3 3-4 Rounds

SKB Offset RFE Squat x5e

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

 

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12

 

 

1 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives Dynamic Warm Up Sprint Option  4x400m under 1:30 rest 2:30-3min, 8x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  16-20 max effort sprints of :30-:40sec Rest :60-:80sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
1x1000m max effort rest 1:1, 3x500m max effort rest 2:1, 6x250m row rest 2:1

Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest

1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  

KB Circuit-

  3-5 Rounds of...

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

30 Nov 2015-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12

T1
Power Bench  warm up 30₁   40 ₁   56 ₁              working   67 ₁     70 ₁     73₃      76-79₁                                           10        8       8                                 6         5         5           5 

Bent Over Rows 5x8

 

T2 

Standing ShoulderPress 3x5
Weighted Pull Up 3x5

 

T3  2-3 Rounds

Close Grip Bench x5

DKB Rows x8

Kneeling 1 Arm DB/KB Press x5ea

High 1 Arm Band Rows x8

AUX 2-3 Rounds

Dips x:30sec

Triceps x:30sec

Biceps x:30sec

25 Nov 2015-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives  
Dynamic Warm Up


Sprint Option  8-10x400m under 1:35 rest 2-2:30min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  10-12 max effort sprints of ::40-60sec Rest :90-1:20sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
8x500m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   

10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)                 :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)       8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle 
 

  

KB Circuit-

  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec