Friday, September 30, 2016

30 Spet 2016-Friday (Aerobic Conditioning)


Option 1:  Long Run or Swim  3 mile run < 8min/mile or 1000+m swim


Option 2:  Long Row  or bike 3,000m+ row for time  or 350in bike for distance


Option 3: 3x1mile ruck repeats  < 12min each


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 x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2  Rest in in between implements and at the completion of each round


Optional :Odd object  1)5x Log Clean + Press  2)5x Stone Row 3)5x Stone Lap Row 4)3xStone Load 5)3x Stone Load + Place  6)5x Pull Up Negatives 7)Sandbag Plank Pulls x10yds each side
Complete circuit as fast as you can, rest at the end of each round

Wednesday, September 28, 2016

29 Sept 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-   *** 61 1       67-70 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 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec 
   1. Clapping x5
   2. Feet Elevated x 10
   3. Staggered x 7ea

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

28 Sept 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   671      73 1      79 1     82 1                              
                              4        4          4          4          Using tendo goal peak velocity is>1.99                           
Broad Jumps 4x4


T1b  Power Squat or Deadlift 
52    581   warm up    611   641   672   701      Using tendo goal avg velocity is >.65-.70 Stay above 85% of your best rep on each set. 
8        6                 6       5      4        4
Single Leg Bridge with Knee Hug 4x8ea


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 Step Up with Knee Drive 4x5ea
Vert MB Toss  4x5

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 :40
Side Planks :30ea

Tuesday, September 27, 2016

27 Sept 2016-Tuesday (Anaerobic Conditioning, KB or Odd Object Curcuit)


Foam Roll& Correctives
Dynamic Warm Up
Odd Object, 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 


KB Option...XVI
A.8x60 yard shuttles (5,10,15 and back one the minute.          
B. DKB Rack Squat x 50,    KDB Press x50,  DBK Bellout Hammer Curl x50,  Push Ups x50,
DKB Dead Row (stop each row on ground) x50,   SKB Swings x50


Sprint Option  2-3 Rounds of......
 2x400m < :90 rest 2-3min, 4x200m < :45 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   2-3 Rounds of......
1) Treadmill Sprint x :30sec 2)Rest :60sec 3) Rower x :30sec (max distance)   4)Rest :60sec 5) Heavy Sled Push x :30sec (max distance) 6) Rest :60sec 7) Treadmill Sprint x :30sec 8)Rest :60sec 9) Rower x :30sec (max distance)   10)Rest :60sec 11) Heavy Sled Push x :30sec (max distance) 12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Force Treadmill Intervals 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



Monday, September 26, 2016

26 Sept 2016-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
Warmu Clean Pulls 59 1       Cleans   67 1     76 1    79 1    82 1    85 1 
                                 5                         4          4         3       3          2       

T1b
Front/Back Squat
Warm Up 581                64 1    70 1     76 1   791      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
DB Incline Bench 3x5
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

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

Friday, September 23, 2016

22 Sept 2016-Friday (Lower Body Max 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      701         761      792         79-821                  max rest between sets 2:00min
3ea       3ea       3ea      3ea        3ea


T1b Squat or Deadlift
Warm up: 581    701                                                                                                   76-82 7   
                  8       5       start working sets every :75sec    3
Band Punch and Hold 3x: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 4x8ea
Single Leg Dynamic Band Leg Curl  4x8ea    max rest between rounds :60-:90 sec
1/2 Kneeling Chops 4x8ea    


T3
Lateral Bounds 2x8 ea
Prone back Ext 2x10                                max rest between rounds :60-:90 sec             
Pistol Squats (12 to 18in box) 3x8ea 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30sec

Thursday, September 22, 2016

21 Sept 2016-Thursday (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 :45sec 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
Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace


Foam Roll & Stretch


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

Tuesday, September 20, 2016

21 Sept 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
Clean Pull Warm Up  561     Power Clean   611   67 1       70 1               
                                     5                                5       5        5              

T1b
Power Squat(front or back) 49  warm up       581       611     641    672  All sets should stay above .70
                                                                 8                            6         5      5        5
Keep speeds at or above 85% of your  best rep on ME Sets.  Get as many reps as your can staying above 85%.
T2
Barbell Push Press  3x5
Dynamic Band Pulldowns 3x8
Box Jumps 3x3

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 Concentric Get Ups x5e
Incline MB Throws x8
TRX 1 Arm Rows x8ea
Straight Leg Bridge x8
AUX 2-3 Rounds
TRX Mtn Climbers x12ea
TRX Pendulums x12ea
TRX Pikes x10
TRX Alt Leg Curls x12

20 September 2016- KB Circuit/Anaerobic Conditioning

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  1-3 Rounds of......
 2x800m< 3:20 Rest 3-4min, 4x400m<:90sec rest 2-3min, 2x200m< :45 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   3-5 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Interval Circuit 2   3-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


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
1-3 Rounds of.....
1x1000m rest 1:1, 2x500 rest 1.5:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1



Body Weight Option 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats    2.Iso SKB Goblet Squat    3.Push Ups   4.Superman Iso Hold    5.Split Squat Jumps
6.Side Plank-Right  7. Burpee   8.Pull Up Negatives    9.Mountian Climbers   
10.Prone Shoulder Taps  11.Side Plank-Left   12. 5/10/15 yd shuttle  13.Sit Ups 14.Versa Climber 15.Rest
KB Option:HELLBOUND
1.SKB Dead Clean  x:30sec each side/:30sec rest   2.  SKB Rack Squat x:30sec each side/:30sec rest
3.Fwd Lunge x:30sec each side/:30sec rest   4.SKB L.Cycle Clean Pull x:30sec each side/:30sec rest  
5.SKB L. Cycle Clean High Pull x:30sec each side/:30sec rest   6. Figure 8 to hold x:60/:30sec rest
7.Wave Squat  x:60/:30sec rest   8.Pry Squat x:60/:30sec rest    9.SKB 1 Arm Swings x:30sec each side/:30sec rest   10.SKB 1 Arm Press x:30sec each side/:30sec rest

Monday, September 19, 2016

19 Sept 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  361   491    61 1   working   70 1     76 1       79 1         82 1    85 1    85-88 1 
                10      8      5                  5         4          4        3         3        3            
Bent Over Barbell Rows 5x5
T2
Standing Shoulder Press 4x4
Weighted Pull Up 4x4
T3  3 Rounds
Close Grip Bench x5
1 Arm DB Rows x5ea
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

Friday, September 16, 2016

16 Sept 2016-Friday (Strongman/Circuit Training)

Strongman Circuit 1.....3-5 Rounds
1.5xLog Bar Clean and Press  2.30ydsxHeavy SKB Farmers Walk Right 3.30ydsxHeavy SKB Farmers Walk Left 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30yds x MB Keg Toss 7. 30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10. 60 yd shuttle 

Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Strongman Circuit 2.....3-5 Rounds
1.5xStone Lap Row  2.5xStone Lap+Load  3.5xStone Lap+Load+Place 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30ydsxHeavy DKB Farmers Walk 7.30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10.30 yds x Heavy Sled Push

Rest 2:00-3:00min between rounds and repeat for desired number of roundsSandbag Circuit.....3-5 Rounds

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 

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec 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

Thursday, September 15, 2016

15 Sept 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    67-701     70-731           max rest 1:20sec btw sets
                                                                 5ea    5ea     5ea           5ea  

T1b
Front/Back Squat  491   581    Warm Ups  641      70-734    Every :90sec on working set
                              8       6                  6         5
Supine Glute Bridge with Knee hug 4x8ea


T2 3 Rounds
DB Incline Bench 4x5       max rest :60-75sec between rounds
1 arm DB Rows 4x5ea


T3 3 Rounds
MB Slam w/ Burpee 3x8
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

Wednesday, September 14, 2016

14 Sept 2016-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
 2x800m< 3:20 Rest 3-4min, 2x400m<:90sec rest 2-3min, 2x200m< :45 rest 1.5-2min  2x100m< :25 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   4-5 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Interval Circuit 2   4-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


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
 3-4 Rounds of.....
1x1000m rest 1:1, 2x500 rest 1.5:1,4x250m row rest 2.5:1



Body Weight Option 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats    2.Iso SKB Goblet Squat    3.Push Ups   4.Superman Iso Hold    5.Split Squat Jumps
6.Side Plank-Right  7. Burpee   8.Pull Up Negatives    9.Mountian Climbers   
10.Prone Shoulder Taps  11.Side Plank-Left   12. 5/10/15 yd shuttle  13.Sit Ups 14.Versa Climber 15.Rest

Tuesday, September 13, 2016

13 Sept 2016-Tuesday (Upper Body Max 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   48 1     warm up 581   601       671   70  Reps above .55 avg velocity. On ME sets complete as many
                          8       6                     6          5     4     ME  Reps as possible while staying above 85% of your best rep on each set
Seated Band Dynamic Rows 5x8
T2
DB or KB or Barbell Push Press 5xME 
Dynamic (fast up slow down) Pull Up 5x4
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 x8
DB or KB Power Shrugs x10
Clapping Push ups x5

AUX 2-3 Rounds
DB 3 way Raises x10ea
Triceps x:30sec
Biceps x:30sec

Monday, September 12, 2016

12 Sept 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 Pull Warm Up 64 1 Power Cleans   70 1
   73 1     76 1           
                                     5                                  4       4         4          
Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 1        61 1
                                                8           6
64 1      671        73 1          76      
5          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

Friday, September 9, 2016

9 Sept 2016- Friday (Aerobic Conditioning)

Option 1:  Long Run or Swim  8-10 mile run < 8min/mile or 3000+m swim


Option 2:  Long Row  or bike 10,000m+ row for time  or 60min bike for distance


Option 3: 5-7mile ruck  < 1:15min -1:45


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 x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2  Rest in in between implements and at the completion of each round


Optional :Odd object  1)5x Log Clean + Press  2)5x Stone Row 3)5x Stone Lap Row 4)3xStone Load 5)3x Stone Load + Place  6)5x Pull Up Negatives 7)Sandbag Plank Pulls x10yds each side
Complete circuit as fast as you can, rest at the end of each round

Thursday, September 8, 2016

8 Sept 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


T1 Warm up Bench: 49 1     58 1   
                                                  8        8      

Bench Press-    70 1***       76-79 6 ***                   ***  Denotes Start sets every :90 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 4 Rounds

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

T3

TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
3 x Push up Series(Complete 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec 
   1. Clapping x5
   2. Feet Elevated x 12
   3. Staggered x 8ea

AUX 2-3 Rounds
1 Arm KB Farmers Walk 3x:30sec each arm
Grip Roller 3x:30sec
DB Curls 3x:30sec

Wednesday, September 7, 2016

7 Sept 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   611        67 1      73 1               
                             5           5           5                                      
Broad Jumps 4x4


T1b  Power Squat or Deadlift 
49     581  warm up  61 641     672   Stay above 85% of your best rep on each set, the set is over if you drop below 85%
6          5                 5      5      5
Single Leg Bridge with Knee Hug 4x8ea


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 Step Up with Knee Drive 3x5ea
Vert MB Toss  3x5

T3  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

Tuesday, September 6, 2016

6 Sept 2016-Tuesday (Anaerobic Conditioning)


Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
3x400m<:90sec rest 2-3min, 3x200m< :45 rest 1.5-2min


Rope Option  3-5 Rounds of......
Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   3-5 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Interval Circuit 2   3-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


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
 2-3 Rounds of.....
4x500m row rest 2:1, 4x250m row rest 2.5:1

5 Sept 2016-Monday (Total Body Max 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
Warm up Clean Pulls 59 1   67 1    Cleans   67 1     76 1    82 1    85 1  88 1 
                                 5             4                    3           3       2         2      2              

T1b
Front/Back Squat
Warm Up 491    58 1                67 1       761      821      881     941     94-971
                            8     6                      5        2-3     1-2      1       1        ME
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
DB Incline Bench 5x5
Weighted Chin Ups 5x3
MB Box Jumps 5x2

T3 
Barbell Glute Bridge 3x5
Close Grip Bench  3x5
1 Arm band Row with rotation 3x5ea


AUX
Alt DB Raises 3x10ea
Prone Cobras 3x10

Prone Plank with Limb Raise 3x:45-:60
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

Friday, September 2, 2016

2 Sept 2016-Friday (Lower Body Max 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      701         761      792         79-821                  max rest between sets 2:00min
3ea       3ea       3ea      3ea        3ea


T1b Squat or Deadlift
Warm up: 581    701                                                                                                   79-82 7   
                  8       5       start working sets every :75sec    3
Band Punch and Hold 3x: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 4x8ea
Single Leg Dynamic Band Leg Curl  4x8ea    max rest between rounds :60-:90 sec
1/2 Kneeling Chops 4x8ea    


T3
Lateral Bounds 2x8 ea
Prone back Ext 2x10                                max rest between rounds :60-:90 sec             
Pistol Squats (12 to 18in box) 3x8ea 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30sec