18 Mar 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

61 ₁     64 ₁      67 ₂ max rest between sets 2:00 min
4ea      4ea      4ea

T1b Squat or Deadlift

Warm up: 58 ₁          67 ₁        73_4-5

                 4-8      4-8        5      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 3x5ea

Band Goodmornings 3x8

1/2 Kneeling Chops 3x8ea


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

17 Mar 2016-Thursday (Aerobic Conditioning)

Foam Roll/TP/Correctives

Dynamic Warmup

Option 1:  Long Run or Swim  7 mile run < 50min or 2000m swim <50min


Option 2:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance


Option 3: 4 mile ruck < 60min


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, row, force treadmill, versaclimber, force treadmill)


Optional :Odd object   Log Clean + Press 6x3 Red Band Row x125 total

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

16 Mar 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   70 ₁      76 ₁   79-82₁              
                        4         4        3         3       
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       64₁       67₂   70 ₁
                                                                 8        6                           5         5      5
T2
Barbell Push Press  4x5
Dynamic Band Pulldowns 4x8
Box Jumps 4x3

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

15 Mar 2016-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x800m < 3:20 rest5-6min, 2x400m < :90 rest 3x200m < :45 rest 1.5-2min, 4x100m < :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 :30-:45sec Rest :90-:120sec 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
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 3x250m row rest 2.5:1, 4x100m row rest 3:1


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.BW Squats     2.Squat Jumps    3.1/2 Hold Push Ups    4.Superman Hold    5.Backward Lunges
6.Sit Ups  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope   
10. Mountain Climbers  11.Supine Rows   12. Sit Ups  13. 5/10/15 lateral yd shuttle  14.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 

14 Mar 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     working   56 ₁     70 ₁     76₁      79₁    79-82₁   67₁ 

                   8                       8        6        5         5        5         ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 4x5
Weighted Pull Up 4x5

T3  3 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

11 Mar 2016-Friday (Aerobic Conditioning)

Option 1: Long Run or Swim 4 mile run < 32 min  or 1500m swim <35min

Option 2:  Long Row  or bike 7,500m row for time Moderate pace or 35+min bike for distance

Option 3: Ruck 3 Miles < 45min

Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Option 5: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

10 Mar 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, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  67₁     73₁    79₁    82₁     82-85_{1     max rest 1:20sec btwn sets}
                                                                 3ea    3ea     3ea    3ea      2ea
T1b
Front/Back Squat  52₁   67_{1        Warm Ups}    79₁     82-85 _{7    Every :75sec on working set}
                                6       5                      4         3
Active Straight Leg Raise 4x8ea


T2

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea


T3 

Barbell Glute Bridge 3x5
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