9 Feb 2017-Thursday (Total Body MSE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd High/Low 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  67₁     73₁    76₁     79₁       82-85_{1     max rest 1:20sec btw sets}
                                                                 3ea    3ea     3ea     3ea     3ea 
T1b
Deadlift or Front/Back Squat  64₁   70_{1    Warm Ups}  76-79₁      82-85 _{8    Every :70sec on working set}
                                                  8       6                  4               2
Active Straight Leg Raise 4x8ea


T2 3 Rounds

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

1 arm DB Rows 5x5ea


T3 3 Rounds

MB Slam w/ Burpee 3x8
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

8 Feb 2017- Wednesday (Check yourself or Wreck yourself)

Check Yourself (Recovery)
Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint  16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min
Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace


OR....
Wreck Yourself (No Recovery)
Foam Roll & Stretch
Dynamic Warm Up
Row
1000M x5-6reps   2 min recovery between reps. 
Trying to achieve the best avg over the 5-6 reps.
Best Posted Avg so far.......1:50.02per 500m throughout the course of the 6000M covered

7 Feb 2017-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   48 ₁         warm up  58₁   61₂    67_{2       All Reps above .70 avg velocity, continue with asmap on ME sets}
                          8       6                          6        5       4     _{until you drop below 90% of you best reps speed for that set.}
Seated Band Dynamic Rows 5x8
Shoulder or Pec Trigger Point 5:30sec    _{Use Lax Ball/Softball against the wall or the floor to isolate trigger points}

T2
DB or KB or Barbell Push Press 3x5        _{All Reps above .99 avg velocity}
Dynamic (fast up slow down) Pull Up 3x5

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 x8

DB or KB Power Shrugs x8

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec

6 Febuary 2017-Monday (Lower Body 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
Cleans Pull Warm Up 64 ₁ Power Cleans   76 ₁   82 ₁     85 ₁       88 _{1      
                                     5                            3       3         3         2}        

Foam Roll Glutes, Calves, or IT band 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁        61 ₁

                                                8           6
70 ₁      76 ₁        79 ₁          82 ₁         85₁        85-88 ₁          
5         4              4              3         3              3
Pigeon, brettzle, or couch stretch 4x :20-:30sec each side

T2 

KB/DB RFE Single leg squat 4x5ea
Glute Ham Raises 4x5

T3
Rotational MB throws 3x5ea
Single Leg FFE Glute Bridge 3x8
Alligator Walks 3x15 yards each


AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec

3 Feb 2017-Friday (KB Circuit or Aerobic Conditioning)

Option 1:  Long Run or Swim  7-8 mile run < 8min/mile or 1500+m swim


Option 2:  Long Row  or bike 10,000m+ row for time  or 60min bike for distance


Option 3: 5mile ruck  < 1:15min


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: KB Circuit HELLBOUND
1.SKB Dead Clean  x:30sec each side/:30sec rest   2.  SKB Rack Squat x:30sec each side/:30sec rest
3.Fwd Lunge x:30sec each side/:30sec rest   4.SKB L.Cycle Clean Pull x:30sec each side/:30sec rest  
5.SKB L. Cycle Clean High Pull x:30sec each side/:30sec rest   6. Figure 8 to hold x:60/:30sec rest
7.Wave Squat  x:60/:30sec rest   8.Pry Squat x:60/:30sec rest    9.SKB 1 Arm Swings x:30sec each side/:30sec rest   10.SKB 1 Arm Press x:30sec each side/:30sec rest    


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

2 Feb 2017-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: 49 ₁     58 ₁   
                                           8        8      

T1
Bench Press-    61 _1***       73-76 _{4-6 ***                   ***  Denotes Start sets every :85 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} 
Back Ext 3x10

T3
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
3 x Push up Series(Complete 1,2, then 3 in order per set)    _{Max rest between Rounds :60-:90 sec} 
   1. Clapping x5
   2. MB Close Grip x 10
   3. Staggered x 8ea

AUX 2-3 Rounds
1 Arm KB Farmers Walk 3x:30sec each arm
Grip Roller 3x:30sec
DB Curls 3x:30sec

1 Feb 2017-Wednesday (Lower Body Max 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      79 ₁      85 ₂   91 _{1        Stay above 85% of your best rep on each set}        
                             3        3          3         3                                      
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

49₁      58_{1  warm up}  61₁    67₄     73_{1       Stay above 85% of your best rep on each set, the set is over if you drop below 85%}

6          5                 5    ME   ME
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

T3  3 Rounds
Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

AUX 2-3 Rounds
Iso Superman Hold :30sec
SKB Bells Up farmers walk 30-60yds
Heel Taps x15ea