11 April 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
Warmu Clean Pulls 59 ₁       Cleans   67 ₁     76 ₁    79 ₁    82 ₁    85 ₁ 
                                 5                         4          4         3       3          2       
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

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

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

8 April 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

64 ₁      70 ₁       76₁     76₁      79-82₁ max rest between sets 2:00 min
3ea       3ea      3ea    3ea     3ea  

T1b Squat or Deadlift

Warm up: 58₁          67₁        73₁                                                                                   79-82₇  

                 4-8      4-8        5      start working sets every :75sec   3
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

Lateral Bounds 3x8 ea

Prone back Ext 3x10
STAB Leg Curls 3x8  max rest between rounds :60-:90 sec

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

7 April 2016-Thursday (Aerobic Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Long Run or Swim  3-4 mile run < 30min  or 1250m swim <30min

Option 2:  Long Row  or bike 5,000m row for time Moderate pace or 30min bike for distance

Option 3: 1 mile ruck repeats < 12min/mile rest 5-8min

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


Option 5: Body Weight Option 3-5 Rounds
1)BW Squats x10  2)Push Ups x15ea 3) Sit Ups   4)30 Yard Sprint  5)Squat Jumps x10   6)Superman x15   7)30 Yard Sprint  8)Walking Lunges x12 9)Prone Shoulder taps x15ea  10)Bearcrawl fwd/back 10yards each  11)60 Yard Sprint Shuttle 12) Sit Ups  
Rest After finishing each round

6 April 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   55 ₁   61 ₁       67 ₁   70₁              
                        5         5        5         5       
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       61₁       64₂     67 ₁
                                                                 8        6                           5         5      5
T2
Barbell Push Press  3x5
Dynamic Band Pulldowns 3x8
Box Jumps 3x1

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

5 April 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 

4 April 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  48 ₁   61 ₁   working   70 ₁     76 ₁     79₁      82₁    85₁   85-88₁

                   8     6                     5          4        4          3       3         3
Bent Over Rows 5x5
T2
Standing Shoulder Press 5x4
Weighted Pull Up 5x4

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

1 April 2016-Friday (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