11 August 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

2x300 yd Shuttle, 1:00 Rest Between - Record times and send them for data tracking
 

Bench Press- 79 ₁     82 ₁     70 ₃   
                          5         4          8           

5lb Shoulder Prehab (YTI) x12 reps ea 

 Single KB Rack Squat 3x10 ea arm

Barbell/DB Front Shoulder Raise 3x8

Walking Plank (Hands Low to High) 3x :30 sec

 

Kneeling KB/DB Single Arm Press 3x6 ea side

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x20

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll

10 August 2015- Monday

Foam Roll/TP/Correctives
Dynamic Warmup 
Row 500 m under 1:50 x 3-5; Rest 1 min OR Heavy Prowler Pushes 6x30 yds   
Full Clean from Hang or Floor      67₁    76 ₁      85 ₂   76 ₂

                                                          5       3          2        2

Broad Jumps 3x2 ea set- Try to jump further than last week. Testing this exercise next week

Deadlift 61-67 _{8    On the minute- make sure to use your new maxes}    

                3                    

Lat Stretch or IR Stretch 3x2 sec ea side ea set

Pull Ups 3x 5-12

Barbell Good Morning 3x6

Double Leg Glute Bridge with Barbell 3x10

Pigeon Stretch on box or floor 2x:10 sec ea side/ea set

Lower Body Stretch/Foam Roll

7 Aug 2015- Friday

Foam Roll/TP/Correctives  
Perform a Conditioning Option from Wednesday if not performed then choose 1:


Option 1: Barbell Complex- Complete the first complex for 5 Rounds with lighter weight and working on moving quickly through the exercises.  Then Complete the second complex for as many rounds as possible increasing the weight ea time through until failure
Complex 1
BB Curls   x6
BB Upright Row  x6
BB High Pull Snatch from Thigh  x6
BB Press  x6
BB Bent Over Row  x8
BB Back Squat Push Press  x6
BB Good Morning  x10
BB Quarter Squat  x10
BB RDL   x10

Complex 2
BB Curls   x3
BB Upright Row  x3
BB High Pull Snatch from Thigh  x3
BB Press  x3
BB Bent Over Row  x3
BB Back Squat Push Press  x3
BB Good Morning  x5
BB Quarter Squat  x5
BB RDL   x5

 
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds  
Squat 
Pushups 
Straight Leg Toe Touch
Pull Up or Inverted Row 
Rear Foot Elevated Split Squat 
Super Pike 
Tuck Jumps

Option 3:
Sandbag Circuit:
10-1 Ladder  
Back Squat  
Clean and Press  
Box Jump (no bag) 
Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left) Sandbag Keg toss

Option 4:
Pick Your Own- BW/KB/DB Challenge Option

6 August 2015- Thursday

Foam Roll/TP/Correctives   
Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle

Clean + 2 Front Squat x 5 OR Snatch Balance x3 OR Snatch 5x2
Box Jumps x 5                       x4 Rounds
Pushups x 15  

Front/Back Squat
55 ₁     70 ₁     76 ₃    79 ₁    67 ₁
  8         6         6          4       AMRAP
Frog Stretch 3x5sec hold ea set

DB Renegade Row 4x8 total
Barbell Snatch Grip RDL 4x6
DB Incline Bench Press 4x5
Weighted Pull Up 4x5

Core Circuit

Optional Upper Body (Bi/Tri/Shoulder)

Lower Body Stretch/Foam Roll

5 August 2015- Wednesday

Run Option  

4x800m under 3:15/Rest 3-4 min
OR
20x 60 yd shuttle under :16 sec/ Rest :40 sec

Long Run Option 

3 mi under 25 min

 
Row Option  

15x 1min on/1 min off- Aim for 250m per round  

Ruck Option  

4x .5 mile intervals under 6 min/ Rest 2-3 min

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP  
10 BW Squats      
5 Lunge Ea Leg      
10 Split Jump      
5 Squat Jumps      
5 Pull Ups      
10 Pushups      
15 KB Swings (16kg)    
:60 sec lateral Shuffle  
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint  

 KB Circuit- Pinnacle

A.   SKB Dead Swing x 5 L/R

       SKB L Cycle Swing x 5 L/R

B. SKB Dead Clean x5 R/L

     SKB L Cycle Clean x 5 L/R C. Dead Clean and Press x 5 L/R

     L. Cycle Clean and Press x 5 L/R

D. (Perform all Left then all Right)

     High Pull x 5

     Half Snatch x 5 (bring down to shoulder)

     Full Snatch x 5

E. Dead Clean + Rack Squat x 5 L/R

     L. Cycle Clean + Squat x 5 L/R

     SKB Swing + Squat x 5

F. Windmill x 5 L/R

     Figure 8 to Hold x 10

     SKB Sumo DL x 10 ea Arm

4 August 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

  2x300 yd Shuttle, 1:30 Rest Between

Bench Press- 73 ₁     79 ₂     88 ₁    91-94 _1*
                          5         3          2           ME   

5lb Shoulder Prehab (YTI) x12 reps ea 

 

* Record Weight lifted and # of Reps- Send to me for tracking purposes. If able to do more than 5 reps, add weight and perform 1 more set.

 Single KB Rack Squat 3x10 ea arm

Barbell/DB Front Shoulder Raise 3x8

Walking Plank (Hands Low to High) 3x :30 sec

 

Kneeling KB/DB Single Arm Press 3x6 ea side

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x20

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll

3 August 2015- Monday

Foam Roll/TP/Correctives
Dynamic Warmup 

Row 500 m under 1:50 x 3-5; Rest 1 min OR Heavy Prowler Pushes 6x30 yds 
Full Clean from Hang or Floor 64₁    70 ₁      79 ₂    85 ₄   91 ₂

                                                      5       3           2        1        1

Broad Jumps 3x3 ea set

Deadlift 55₁    64 ₁      76 ₂    85 ₄   91-94 _2*         

                5        5         5          2          ME            

Lat Stretch or IR Stretch 3x2 sec ea side ea set

* Record weight lifted and number of reps. If you complete more than 5 Reps on your first set, do a second set and with a little more weight and record that number. Send them to me for data tracking.

Pull Ups 3x 5-12

Barbell Good Morning 3x6

Double Leg Glute Bridge with Barbell 3x10

Pigeon Stretch on box or floor 2x:10 sec ea side/ea set

Lower Body Stretch/Foam Roll