30 Mar 2018-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.Single KB Rack Squats x8ea
1b.TRX Row x15
1c.Doubel Leg Hip Ext x10-15ea
1d.Push Ups x10-15
4 Sets

2a.MB Russian Twists x30
2b.MB Get Up Sit Ups x20
2c.MB Toe Touches x25
3 Sets

3a.300 yard shuttle x2 (one min rest between reps)

1-2 Sets

STRETCH

30 Mar 2018-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

29 Mar 2018-Thursday (Speed & Active Recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint Option  16-20 sprints of :15-:20sec Rest :90-:120sec between each rep
The rest ratio is high so you can maintain a high effort and intensity level with each 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. 60 yd shuttle (or 15sec sprint) 
5. Prone Upper Back Ext  6. BW Lunges   7. Split Squat Jumps 
8. Prone low back Ext   9. Bicycle Crunches  10. 60 yd shuttle (or 15sec sprint)  11.Rest


The rest ratio is high so you can maintain a high effort and intensity level with each exercise.
Fartlek Option 30-40 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min


Foam Roll & Stretch


Using the rest ratios provided today should allow you to recover from previous workouts before a intense session on Friday.  Use this day to stay active and work on speed but RECOVER!!!

29 Mar 2018-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

Hurdles - Straight Leg x 20     

Bent Leg x 20
Over/Under 8 Trips   

Mechanics & Acceleration 

Come To Balance x 8    Start - Stop - Start 

Multi Starts x 7      Rt. Knee / Left Knee / Both Knees / Prone /

Open Rt. / Open Left / Seated

Agility

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left

Foot Hop / Shuffle / Over 3 - Back 1

Track Work

Rower or Versa Climber or Bike or Treadmill

15 Seconds Work – 45 Seconds Rest

       (12 Total Reps)

28 Mar 2018-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 ₁   warm up       58₁       61₁     64₁    67_{2  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

AUX 2-3 Rounds

Prone Plank x:40-:60sec
Side Plank Rt x:30sec
Side Plank Lt x:30sec

28 Mar 2018-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Reverse Lunge to Press x5ea
1b.5-10-5 Shuttle x1
5 Sets

2a.BW/KB Rotational  Lunge x8ea
2b.Single Arm TRX Row x8ea
2c.Glute Ham Raise x8
2d.DB Alternating Bench Press x8ea
4 Sets

3a.Turkish Get Ups x5ea
3 Sets

STRETCH

27 Mar 2018 -Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
6x200m< :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   3-4 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push/Pull 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/pull 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   3-4 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
8x250m row rest 2.5:1


KB Option.KB Killer
A.6x60 yard (either 15yards down, 15 yards back x2 or 5 down, 5 back, 10 down, 10 back, 15 down, 15 back x1) Shuttles start reps every minute
B. :60sec Rest after each set         
1.SKB L. Cycle Clean x :30sec L/R x3 Sets      2.SKB Dead Cleanx :30sec L/R x3 Sets      3.SKB L.Cycle Clean+Squat x :30sec L/R x3 Sets     4.SKB Press x:30sec L/R x3 Sets     5.SKB Figure 8 to Hold :30sec L/R x3 Sets
C.Push Ups x 20 + Pull Ups x10 x3Sets
D.Heavy Ropes :30sec on/:30sec off x 5 Movements
F.Planks-High, Low,Right, Left, Super x:30sec each position x 3 sets

27 Mar 2018-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Track Work
800's x6-8
Goal Time < 3:00  Rest Time 3:00

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

26 Mar 2018-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

26 Mar 2018-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB L.Cycle Swings x5ea
1b.Single Response Broad Jumps x 3 (stick the landing)
5 Sets

2a.Trapbar Deadlift x3-5 reps
2b.Bench Press or DB Incline Press x5
2c.Single Leg Squat x5
2d.Neutral Grip Pull Ups x5
5 Sets

3a.Scoops x25
3b.Bicycle Crunches x25
3c.6 inches to 90deg x25
2 Sets

STRETCH

23 Mar 2018-Friday (KB Circuit or Aerobic Conditioning)

KB Option:Hellbound 7 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec   2.Shuttle(15yds and back) x:60sec,Rest :60Sec        3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec    4.Lateral Shuffle x :60sec,Rest :60Sec        5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds

Option 1:Long Run or Swim  7 mile repeats 1:1 or 500m swim repeats 1:1

Option 2:Long Row  or bike 7 1,000m row repeats 1:1 for time  or 70 min bike for distance


Option 3: 7 x 800M ruck repeats 1:1 Goal Time <7min  


Option 4:MB Circuit  Perform each Exercise with an interval of :30/:30 for 7sets of 7 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 7 sets of 7 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

23 Mar 2018-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.Double KB Rack Squats x15
1b.TRX Row x15
1c.TRX Single Leg King Deadlift x10-15ea
1d.Dips x10-15
4 Sets

2a.75 yard shuttle x 8 (:15 sec rest between reps)
1 Sets

3a.Ab Wheel x5
3b.Pike Combo x10
3 Sets

STRETCH

22 Mar 2018-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  64₁     67₁    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea   
T1b
Front/Back Squat  49₁   55_{1    Warm Ups}  61₁      67 _{4    Every :80sec on working set}
                              8       6                  6      5
Active Straight Leg Raise 4x8ea


T2 3 Rounds

DB Incline Bench 3x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 3x5ea
Prone Shoulder Taps 3-4x:30sec

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

TRX Mountain Climbers x10ea

TRX Pikes x10

TRX Plank Pendulums  x10ea

22 Mar 2018-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

Hurdles - Straight Leg x 20     

Bent Leg x 20
Over/Under 8 Trips   

Mechanics & Acceleration
Come To Balance x 8    Start - Stop - Start 

Multi Starts x 7      Rt. Knee / Left Knee / Both Knees / Prone /

Open Rt. / Open Left / Seated

Agility

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left

Foot Hop / Shuffle / Over 3 - Back 1

Track Work

110's x6-8 :15 sec / :45sec rest


Rower or Versa Climber or Bike or Treadmill

15 Seconds Work – 45 Seconds Rest

       (12 Total Reps)

21 Mar 2018-Wednesday (KB Circuit or Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

KB Option Double Trouble
A.DKB Rack Squat 5reps x 5Sets     B.DKB Dead Clean 5reps x 5Sets     C.DKB L.Cycle Clean+ Press 5reps x 5Sets     D.DKB Single Leg RDL's 5reps x 5Sets     E.DKB See Saw(alt) Press 5reps x 5Sets     F.  DKB Sumo Deadlift 5reps x 5Sets     G.DKB Dead Clean + Squat + Press 5reps x 5Sets
Rest :30-:60sec between sets and between exercises


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

21 Mar 2018-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Turkish Get-Ups x5ea
1b.5-10-5 Shuttle
5 Sets

2a.KB rack Reverse Lunge x8ea
2b.DB Row x8ea
2c.Single leg KB (1 KB) RDL's x8ea
2d.1/2 Kneeling KB Shoulder Press x8ea
4 Sets

3a.Scoops x25
3b.Bicycle Crunches x25
3c.6 Inches to 90 deg x25
3 Sets

STRETCH

20 Mar 2018- 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       67₅   70_{1   Reps above .55 avg velocity. On ME sets complete as many}
                          8       6                     6          5     ME    5  _{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

20 Mar 2018-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep
2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Track Work
400's x8-10
Goal Time < 1:0  Rest Time 1:30

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

19 Mar 2018-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     76 ₁       79-82 _{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      70 ₁        73 ₁          79 ₁         82 ₁        82-85 ₁          
5         5              5            4          4              3

T2 

KB/DB RFE Single leg squat 4x5ea

Glute Ham Raises 4x5

T3

Rotational MB throws 3x5ea

FFE Single Leg Glute Bridge 3x8

Alligator Walks 3x15 yards each

AUX

Supine Hamstring Walk x8

Iso Superman Holds x:30sec

Prone Planks x:45sec-:60sec

MERRY CHRISTMAS!!!!

19 Mar 2018-3RD MRB Workout Monday

 Foam Roll & Correctives

Performance Prep

1a.Single Arm KB Dead Snatch x5ea

1b.Box Jumps x3
5 Sets

2a.Doiuble KB Rack Walking Lunge x5ea

2b.Rope or Towel Pull Ups x8
2c.Glute Ham Raise x5
2d.KB or DB Floor Press x5
5 Sets

3a.75 Yard Shuttle x8 (15 sec rest between reps)

1-2 Sets

Stretch

16 Mar 2018--Friday (KB Challenge or Aerobic Conditioning)

KB Option:Hellbound 7 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec   2.Shuttle(15yds and back) x:60sec,Rest :60Sec        3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec    4.Lateral Shuffle x :60sec,Rest :60Sec        5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds

Option 1:Long Run or Swim  7 mile repeats 1:1 or 500m swim repeats 1:1

Option 2:Long Row  or bike 7 1,000m row repeats 1:1 for time  or 70 min bike for distance


Option 3: 7 x 800M ruck repeats 1:1 Goal Time <7min 


Option 4:MB Circuit  Perform each Exercise with an interval of :30/:30 for 7sets of 7 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 7 sets of 7 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

16 Mar 2018-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.BW (or very light bar or dowel) Overhead Squats x15
1b.Rope Row x15
1c.TRX Leg Curl x10-15
1d.Feet elevated Push Up x10-15
4 Sets

2a.300 yard shuttle x 2 (1:00 min rest between reps)
1 Sets

3a.MB Russian Twists x25
3b.MB Get Up Sit Ups x20
1-2 Sets

STRETCH

15 Mar 2018-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: 55 ₁     64 ₁   
                                           8        5      

T1
Bench Press-    70 ₁       79-82 _{7 ***                   ***  Denotes Start sets every :90 sec}    

                           5          3
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 4x8
Supine Rows 4x10 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 
Back Ext 4x10

T3
TRX I's and T's 4x8 ea
1/2 Kneeling Lifts 4x8 ea
4 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 10
   3. Staggered x 7ea

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

15 Mar 2018-3RD MRB Workout Thursday

Foam Roll & Correctives

Performance Prep

Shin Box – Windshield Wiper x 10 each

-        Hip Extension x 10 each

Hurdles - Straight Leg x 20     

              Bent Leg x 20

              Over/Under 8 Trips     

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1

Come To Balance x 8  Start - Stop - Start

                  Start – Buzz - Start

Multi Starts x 7      Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Reaction Drills  x 6-8  (both Rt, Lt, and reactive)

14 Mar 2018-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      70 ₁                 
                             5        5          5                             
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

521        _{warm up}    58₁   64₂   67₁   70_{1       Stay above 85% of your best rep on each set}

8                      6       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  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

14 Mar 2018-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Step Up to Press x5ea
1b.5-10-5 shuttle x 1
5 Sets

2a.BW or KB Lateral Lunge x8ea
2b.DB Row x8
2c.Glute Ham Raise x8
2d.Single Arm DB Bench Press x8ea
4 Sets

3a.Dead bugs x10ea
3b.Scoops x25
3c.Bicycle Crunches x25ea
1-2 Sets

STRETCH

13 Mar 2018--Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
 6x200m< :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.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   2-3 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
2-4 Rounds of.....
6x250m sprint row rest 2.5:1


Body Weight Option 2-5 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 or Airdyne Sprint 15.Rest

13 Mar 2018-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep
2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Track Work
400's x10-12
Goal Time < 1:30  Rest Time 1:30

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

12 Mar 2018-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       Cleans   67 ₁     76 ₁    85 ₁    91 ₁    94 ₁     97 ₁
                                   5                         3          2         2       1            1       ME
Calfboard Stretch 4x:30sec each
     
T1b
Front/Back Squat

Warm Up 58₁                64 ₁    70 ₁     76 ₁   79₁      82₁     85₁
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
Incline Bench 6,5,5,4,3

Weighted Chin Ups 5x3
MB Box Jumps 5x2

T3 

Barbell Glute Bridge 4x5
Close Grip Bench  4x5ea

1 Arm band Rows 4x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

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

12 Mar 2018-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB dead Swing x5ea
1b.Single response Broad Jumps x 3 (stick the landing)
5 Sets

2a.TrapBar Deadlift x3-5 reps
2b.Barbell of DB Bench Press x5
2c.Single Leg Squat x5ea
2d.Rope (of towel) Pull Upsx5
5 Sets

3a.Hanging Knee Raises x25
3b.Pike combo x10ea
1-2 Sets

STRETCH

9 Mar 2018-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       67₁     70₁       max rest between sets:90 to 2:00 min
4ea       4ea      4ea    4ea

T1b Squat or Deadlift

Warm up: 58₁          67₁                                                                                            70-73_4-5  

                 4-8      4-8          start working sets every :90sec   5
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     max rest between rounds :60-:90 sec

T3 2-3 Rounds

Lateral Bounds x8 ea

Prone back Ext x10
STAB Leg Curls x8  max rest between rounds :60-:90 sec

AUX 2-3 Rounds
1 Arm KB Farmers Walk x:30Yards each arm
Prone Planks with Limb Raise x:30sec
Side Plank with Abduction x:30sec