31 Mar 2016- 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)One Clean Pull, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  61₁     67₁    71₁    84_{1    max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea    5ea
T1b
Front/Back Squat  49₁   55_{1        Warm Ups}    61₁     73 _{4    Every :75sec on working set}
                              8       6                      6         5
Active Straight Leg Raise 4x8ea


T2

DB Incline Bench 4x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 4x5ea


T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

30 Mar 2016- Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
2x800m < 3:20 rest5-6min, 3x400m < :90 rest 4x200m < :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  22-26 max effort sprints of :40-:60sec Rest 2:00-3:00sec between each rep


Force Treadmill 16-20x150m 3:1 rest ratio EX:  If it takes 1 min to complete the 150m rest 3 min


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
2-5 Rounds of.....
2x1000m row rest 1:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1,


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats     2. Squat Jumps    3.Push Ups    4. Superman Iso Hold    5. Split Squat Jumps
6. Bicycle Crunches  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope   
10. Prone Shoulder Taps  11. Giant Flutter Kicks   12. Sit Ups  13. 5/10/15 yd shuttle  14.Rest


Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 

29 Mar 2016-Tuesday (Upper Body Power)

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  61₁        warm up  67₁        70-72₅   ME = ASMAP staying above 85% on the tendo unit                         8       6       5                          5            ME
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 5xME   ME = ASMAP staying above 85% on the tendo unit
Dynamic (fast up slow down) Pull Up 5x8

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

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

28 Mar 2016-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   67 ₁   73 ₁     77 _{1              
                     4      4       4         4}    

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁      56 ₁

                                                8           6
64 ₁      67 ₁        73 ₁          76 ₁        
6         5              5            5          

T2 

KB/DB RFE Slingle leg squat 3x5ea
Glute Ham Raises 3x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each


AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec

25 Mar 2016- Friday (Aerobic Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Long Run or Swim  7-8 mile run < 60min  or 2500m swim <60min

Option 2:  Long Row  or bike 12,000m row for time Moderate pace or 55+min bike for distance

Option 3: 5 mile ruck < 75min

Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)


Finishing Challenge
2-5 Rounds
1)5xSandbag Get ups Right  2)5xSandbag Get ups Left   3)30 Sandbag Yard Sprint  4)5x MB Burpee+Slam   5)5x MB Push Press   6)30 Yard Sprint  7)MB Side Rt Toss x 30yards 8)MB Side Lt Toss x 30yards 9)5x Stone Loads  10)60 Yard Sprint Shuttle
Rest After finishing each round, Record the time of your fastest round

24 Mar 2016-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 3x12ea

Warm up Bench: 46 ₁     55 ₁   
                                           8        8      

T1
Bench Press-   *** 70 ₁       76-79 _{5                    ***  Denotes Start sets every :80 sec}    

                                 6          4
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 
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)    _{Max rest between Rounds :60-:90 sec} 
   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

AMRAP on each set

23 Mar 2016-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

T1a Clean Pulls   58₁      64 ₁      70 ₁     76 ₁             
                             5        5          5          5                                       
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

52₁     58_{1   warm up}   64₁   67 ₁   70_{1        Stay above 85% of your best rep on each set}

8        6                 5       5      5
T1a&T1b 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.

T2

DB/KB Lunges 3x8ea
Vert MB Toss3 x5

T3  2-3 Rounds
Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

AUX 2-3 Rounds
Iso Superman Hold :30sec
Prone Plank Pulls :30ea

22 Mar 2016-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  3-5 Rounds of......
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  22-26 max effort sprints of :15-:30sec Rest :60-:90sec between each rep


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
3-5 Rounds of.....
3x250m row rest 2.5:1, 6x100m row rest 3:1


KB Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. DKB L. Cycle Clean        2. DKB Squats      3. 1/4+1/2 + Full Push Ups    4. KB Swings 
5. DKB Suitcase Deadlifts  6. DKB Rows   7. Lateral Shuffle    8.DKB Squat to Press   
9. DKB Farmers Walks   10. Sit Ups  11. 5/10/15 yd shuttle  12.Rest


Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 

21 Mar 2016-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
Cleans   67 ₁   73 ₁     79 ₁         85₁        88_{1
               4        3        2          2       2}

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁      56 ₁

                                                8           6
67 ₁      76 ₁        82 ₁          88 ₁         91-94 ₁          94-97 ₁
3-5        2-4        1-2           1           1             ME

T2 

KB/DB RFE Slingle leg squat 4x5ea
Glute Ham Raises 4x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each

18 Mar 2016-Friday (Lower Body SE)

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 ₂ max rest between sets 2:00 min
4ea      4ea      4ea

T1b Squat or Deadlift

Warm up: 58 ₁          67 ₁        73_4-5

                 4-8      4-8        5      start working sets every :80sec
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 3x5ea

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

17 Mar 2016-Thursday (Aerobic Conditioning)

Foam Roll/TP/Correctives

Dynamic Warmup

Option 1:  Long Run or Swim  7 mile run < 50min or 2000m swim <50min


Option 2:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance


Option 3: 4 mile ruck < 60min


Option 4: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 5: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)


Optional :Odd object   Log Clean + Press 6x3 Red Band Row x125 total

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

16 Mar 2016-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
Power Clean   64 ₁   70 ₁      76 ₁   79-82₁              
                        4         4        3         3       
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       64₁       67₂   70 ₁
                                                                 8        6                           5         5      5
T2
Barbell Push Press  4x5
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 2-3 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

15 Mar 2016-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x800m < 3:20 rest5-6min, 2x400m < :90 rest 3x200m < :45 rest 1.5-2min, 4x100m < :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  22-26 max effort sprints of :30-:45sec Rest :90-:120sec between each rep


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 3x250m row rest 2.5:1, 4x100m row rest 3:1


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.BW Squats     2.Squat Jumps    3.1/2 Hold Push Ups    4.Superman Hold    5.Backward Lunges
6.Sit Ups  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope   
10. Mountain Climbers  11.Supine Rows   12. Sit Ups  13. 5/10/15 lateral yd shuttle  14.Rest


Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 

14 Mar 2016-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
Bench
warm up  40 ₁     working   56 ₁     70 ₁     76₁      79₁    79-82₁   67₁ 

                   8                       8        6        5         5        5         ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 4x5
Weighted Pull Up 4x5

T3  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

11 Mar 2016-Friday (Aerobic Conditioning)

Option 1: Long Run or Swim 4 mile run < 32 min  or 1500m swim <35min

Option 2:  Long Row  or bike 7,500m row for time Moderate pace or 35+min bike for distance

Option 3: Ruck 3 Miles < 45min

Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

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

10 Mar 2016-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)One Clean, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  67₁     73₁    79₁    82₁     82-85_{1     max rest 1:20sec btwn sets}
                                                                 3ea    3ea     3ea    3ea      2ea
T1b
Front/Back Squat  52₁   67_{1        Warm Ups}    79₁     82-85 _{7    Every :75sec on working set}
                                6       5                      4         3
Active Straight Leg Raise 4x8ea


T2

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea


T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

9 Mar 2016-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x800m < 3:20 rest5-6min, 2x400m < :90 rest 3x200m < :45 rest 1.5-2min, 3x100m < :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  22-26 max effort sprints of :20-:40sec Rest :60-:90sec between each rep


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 3x250m row rest 2.5:1, 4x100m row rest 3:1


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats     2. Squat Jumps    3.Push Ups    4. Superman Iso Hold    5. Split Squat Jumps
6. Bicycle Crunches  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope   
10. Prone Shoulder Taps  11. Giant Flutter Kicks   12. Sit Ups  13. 5/10/15 yd shuttle  14.Rest


Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 

8 Mar 2016-Tuesday (Upper Body Power)

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  61 ₁        67 ₄    
                                   8       6                    6           5            
Seated Band Dynamic Rows 4x8

T2
DB or KB or Barbell Push Press 3x5
Dynamic (fast up slow down) Pull Up 3x8

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  2-3 Rounds

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

7 Mar 2016-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   67 ₁   79 ₁     82 ₁         85₁      88_{1
                     4      3       3         3      2}

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁      56 ₁

                                                8           6
70 ₁      76 ₁        79 ₁          82 ₁         85 ₁          85-88 ₁
5         4              4            3           3             3

T2 

KB/DB RFE Slingle leg squat 4x5ea
Glute Ham Raises 4x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each


AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec

4 Mar 2016-Friday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  3-5 Rounds of......
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  22-26 max effort sprints of :15-:30sec Rest :60-:90sec between each rep


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
3-5 Rounds of.....
3x250m row rest 2.5:1, 6x100m row rest 3:1


Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wave Squats        2. Box Jumps      3. 1/4+1/2 + Full Push Ups    4. Low Box Shuffle 
5. Bicycle Crunches  6. Lateral Shuffle   7. Elevated Split Squat Jumps    8.Jumprope   
9. Pull Up Negatives   10. Sit Ups  11. 5/10/15 yd shuttle  12.Rest


Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 

3 Mar 2016-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 3x12ea


Warm up Bench: 46 ₁     55 ₁   
                                           8        8      

T1
Bench Press-   *** 67 ₁       72 _{4                    ***  Denotes Start sets every :90 sec}    

                                 6          5
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 
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)    _{Max rest between Rounds :60-:90 sec} 
   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

AMRAP on each set

2 Mar 2016-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   79₁      82 ₁      85 ₁     88 ₁     91 ₁               
                             3        3          3         3         3                                   
Broad Jumps 5x1

T2  Power Squat or Deadlift 

52₁     60₁   67 _{1 warm up}      70-73 _{5      Stay above 85% of your best rep on each set for as many QUALITY reps as you can for ME sets}

8        5       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  2-3 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

1 Mar 2016-Tuesday (Active Recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint  16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :30sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min


Foam Roll & Stretch


This is a moderate effort / recovery day.  This should allow you to recover from previous workouts before a very intense session on Thursday.  Use this day to stay active but RECOVER!!!