Sunday, September 30, 2018

5 Oct 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                                                                                            70-734-5  
                 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   max rest between rounds :60-:90 sec

T3 2-3 Rounds
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

5 Oct 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

4 Oct 2018-Thursday (Aerobic Conditioning)


Option 1:  Long Run or Swim  5 mile run < 8min/mile or 1000+m swim

Option 2:  Long Row  or bike 5,000m+ row for time  or 35min bike for distance


Option 3: 3xmile ruck  < 45min


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 5Cardio 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

4 Oct 2018-3RD MRB Workout Thursday

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)

3 Oct 2018-Wednesday (Total Body Max 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   67 1   73 1       792   821        Make Sure your Max Power output rises with each set
                            3         3        3        3       

Band Ankle Inversion/eversion/Flex/Ext 3x12ea
T1b
Power Squat(front or back) 49 1    55 1  warm up       641       674     73 1      target speed <.65
                                                                 8        6                           4         ME      3
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  4xME
Dynamic Band Pulldowns 4x8
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
Lying Vertical MB Toss x8ea
TRX 1 Arm Rows x8ea
AUX 2-3 Rounds
Striaght Leg Bridge x8
Plate In & Outs 3x8ea

3 Oct 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

2 Oct 2018--Tuesday (Odd object Circuit or Anaerobic Conditioning)

Sprint Option  2-3 Rounds of......
6x400m< 1:35 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

12 Dec
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
1-3 Rounds of.....
7x500m row rest 1:1


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

Strongman Circuit.....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

2 Oct 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
1600's x3-4
Goal Time <  6:00  Rest Time 6:00
2-3 min between sets

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

Work Time 
  6:00  Rest Time 6:00

1 Oct 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  481   551   working   61 1     67 1     731      761    791   671
                   10     8                     8          6       5          5      5         ME
Bent Over Barbell Rows 5x5
Band Front Wall Slides 3x10
T2
Standing Shoulder Press 3x5
Weighted Pull Up 3x5
T3  3-4 Rounds
1/2 Kneeling 1 Arm Landmine Press x5ea
Landmine Rotations x8ea
High 1 Arm Band Rows x8
AUX 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec

1 Oct 2018-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Dead Snatch x5ea
1b.Box Jumps x3
5 Sets


2a.Double 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

Wednesday, September 26, 2018

28 Sep 2018-Friday (Friday Funday!!!)

KB Option Challenge:
1.SKB Swings       2.SKB Single Arm Swings          3.SKB Upright Row          4.SKB Goblet Squat
5.Hip Halo
This is a reverse ladder.  Start by performing 24 reps of exercise 1, then 24 of exercise two and so on until you have done 24 reps of each exercise.  Then perform 22 reps of exercise 1, then 22 of exercise two and so on until you have done 22 reps of each exercise.  Do this by decreasing you reps by 2 each time until you are down to 2 reps 24,22,20,18,16,14,12,10,8,6,4,2 FINISH.  Do this with as heavy a KB as possible!

KB Option:Hellbound 3-6 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  3-5 mile repeats 1:1 or 500m swim repeats 1:1


Option 2:Long Row  or bike 3-5 1,000m row repeats 1:1 for time  or 50 min bike for distance

Option 3: 3-5 x 800M ruck repeats 1:1 Goal Time <7min 

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 5Cardio 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

28 Sep 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

Monday, September 24, 2018

27 Sep 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    701       max rest 1:20sec btw sets
                                                                 5ea    5ea     5ea   

T1b
Front/Back Squat  491   551    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

AUX
MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   max rest :60-75sec between rounds
TRX Core Series 3x1round

TRX Core Series
TRX Rockers x10ea
TRX Pikes x10
TRX Plank Pendulums  x10ea

27 Sep 2018-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep
Hurdles - Straight Leg x 20     
Bent Leg x 20
Over/Under 8 Trips

Agility


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


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

Track Work

Jog Rotate Hammer x8

Indoor option

Cardio Implement Sprint (versa climber, treadmill, Air Bike, Rower)


5 Sec work 40 Sec Rest x2 sets of 8 reps (2-4min between sets)

26 Sep 2018- Wednesday 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

26 Sep 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

25 Sep 2018-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  581    642      672   All speeds above .65 on the tendo unit
                          8       6                          5        5        5
Seated Band Dynamic Rows 5x8

Front Facing Band Wall slides 4x12
T2
DB or KB or Barbell Push Press 4x5   All speeds above .90 on the tendo unit
Dynamic (fast up slow down) Pull Up 4x8
Door Pec and Shoulder Stretch 4x:20sec each
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

25 Sep 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
1200's x4-5
Goal Time <  4:30  Rest Time 4:30
2-3 min between sets

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

Work Time 
  4:30  Rest Time 4:30

23 Sep 2018-Monday (Lower Body Max 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 Clean: Warm Up 591 Working Sets 67 1
   73 1     82 1    85 1     85-88 1 
                                           5                      4       3         2       2         2
Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Squat or Deadlift Warm Up  48 1        59 1
                                              8           5
64 1      731        79 1          85 1        91 1      94 1
5          4            2-3         5          1-2      ME
Pigeon Stretch 4x:30 sec ea side

T2 
KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

T3
Rotational MB throws 3x4ea
Barbell Glute Bridge 6
Alligator Walks 3x15 yards each


Lower Body Foam Roll/Stretch

24 Sep 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

Monday, September 17, 2018

21 Sep 2018-Fri (Odd Object or KB Challenge)

Odd Object, Sandbag Circuit.....2-5 Rounds
12x Sandbag Cleans

11x Sandbag Squats
10yards each x Prone Sandbag Plank Pulls
9x Sandbag Get Ups Left
8x Sandbag Get Ups Right
7x Sandbag Shouldering Each side (14 total)
6x 15yard Sandbag Shuttle (90yds total)
5x Sandbag Clean+Squat+Press
4x Sandbag Get Ups Right
3x Sandbag Get Ups Left
2x 30yards Sandbag Bearhug Carry (60 yards total)
1x Sandbag Keg Toss 30 Yards


KB Option........2-5 Rounds
SKB=Single Kettle Bell
DKB=Double Kettle Bell


12x SKB Swings each side
11x DKB Rack Squats
10x DKB Push Press
9x SKB L.Cycle Cleans each side
8x SKB 1/2 Turkish Get Ups each side
7x DKB Walking Lunges (7 Steps each side)
6x SKB Rows each side
5x SKB Dead Cleans each side
4x SKB Snatches each side
3x DKB Clean+Squat+Press
2x 1 min Figure 8's (1 min total on each side)
1x DKB Farmers Walk x 60-90Yards

21 Sep 2018-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.SKB Goblet Squats x15
1b.TRX Row x15
1c.TRX Leg Curl x10-15ea
1d.TRX Feet Elevated Push Up with Hip Flexion x10-15
4 Sets

2a. 150 yard shuttle x4 (:30sec rest between reps)
1 Set

3a.2 1/2 Minute Plank (High, Right, Left, Low, Super) x:30sec each
3 Sets



STRETCH

20 Sep 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: 46 1     55 1   
                                           8        8      

T1
Bench Press-   *** 61 1       67-70 4-5                    ***  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 

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
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

20 Sep 2018-3RD MRB Workout Thursday

Foam Roll
Performance Prep


Hurdles - Straight Leg x 20     
              Bent Leg x 20
              Over/Under 8 Trips


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


Accel/Decel
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

Jog Rotate Hammer x4


Conditioning
110's x 8 
:18 Sec with :45-:60sec rest

19 Sep 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   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


AUX 2-3 Rounds
Iso Superman Hold :30sec
Slide Leg Curls x8
Prone Plank w Limb Raise :40-:60

19 Sep 2018-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Squat to Press x5ea
1b.10-20-10 Shuttle x1
5 Sets

2a.KB Bulgarian Split Squat x8ea
2b.DB Row x8ea
2c.TRX Double Leg Hip Extension x8
2d.Single Arm DB Incline Bench Press x8ea
4 Sets

3a.MB Russian Twists x20each

3b.MB Get Up sit Up x20
3 Sets

STRETCH

18 Sep 2018-Tuesday (Anaerobic Conditioning, KB or Odd Object Circuit)

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

18 Sep 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 x4-6
Goal Time < 3:00  Rest Time 3:00
2-3 min between sets

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

Work Time 
  3:00  Rest Time 3:00

Sunday, September 16, 2018

17 Sep 2018-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    85 1    88 1    91 1     94 1
                                 5                         4          3         2       1          1       ME

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

17 Sep 2018-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a. Arm KB Clean x5ea
1b.Stagecoach Ropes x 3 (Max triple ext, i.e. big jump and slam)
5 Sets

2a.Double KB rack Step Ups x5 reps
2b.Pull Ups x5
2c.Double KB Single Leg RDL x5ea
2d.KB Standing Single Arm Press x5ea
5 Sets

3a.Change Plate (2.5,5,or 10) In's and Out'sx10each way & each side (40 total)
3b.Dead Bug x10ea
2-3 Sets

STRETCH

Sunday, September 9, 2018

14 Sep 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                                                                                                   79-85 8  
                  8       5       start working sets every :70sec     2
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

AUX
Lateral Lunge 3x8 ea
Slide Leg Curls 3x8                                  max rest between rounds :60-:90 sec   
Side Plank with Abduction 3x:30sec                              

14 Sep 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