9 Feb 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


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 

8 Feb 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
Cleans   77 ₁     85 ₁    87 ₁      92 ₁        95 ₁
                  3         2       1-2       1         ME
T1b
Front/Back Squat

58₁   71 ₁     75 ₁    80₁      83 ₁    86 ₁
 8         5       4       3         3        3
Pigeon or brettzle stretch 4x :20-:30sec each side


T2

DB Incline Bench 4x5
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

T3 

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

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

5 Feb 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

   58-61 ₁   67 ₁         70 ₁      73 ₁    76₁    max rest between sets 1:20 sec          
   3ea        3ea         3ea     3ea     3ea

T1b Squat or Deadlift  

Warm up: 58 ₁     70 ₁                                  76 ₁    79 ₆

                4-8        4-8                        5           4     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 4x5ea

Band Goodmornings 4x8

1/2 Kneeling Chops 4x8ea

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

4 Feb 2016-Thursday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

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

Option 2: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 


Option 3:Long Run or Swim  3-5x1 mile repeats every 10 min or 2000m swim <45min

Option 4:  Long Row  or bike 7,500m row for time Moderate pace or 45+min bike for distance


Option 5: 4 mile ruck < 60min

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

3 Feb 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   67 ₁      70 ₁   73 ₁                
                        4          4         4        4     
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       58₁     61₁    67 ₁     70-73 ₂
                                                                 8        6                           5         5      5        5
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 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

2 Feb 2016-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
2x400m under 1:35 rest 2-3min, 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  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
2-5 Rounds of.....
1x500m row rest 2:1, 3x250m row rest 2.5:1, 5x100m 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
 

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds

1 Feb 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   56 ₁   working   61 ₁     73 ₁     81₁      88₁    91₁   94₁ 

                   8        8                    6       2-5      1-4      1-2    1     ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 5x4
Weighted Pull Up 5x5

T3  3-4 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