7 Aug 2018-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes

Track Work
1200's 4-5
Goal Time < 4:30  Rest Time 4:30
2-3 min between sets

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

Indoor Option

Work Time  4:30  Rest Time 4:30

6 Aug 2018-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
Warm up Clean Pulls 59 ₁   64 ₁    Cleans   70 ₁     76 ₁    79-82 ₁
                                     5         4                     4          4           4              
T1b
Front/Back Squat

Warm Up 44₁                58 ₁    67 ₁     73 ₁   79-82₁      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 3x5
Weighted Chin Ups 3x5

AUX

Barbell Glute Bridge 3x6

Alt DB Raises 3x10ea

Prone Cobras 3x10
Alligator Walks Fwd/Back 3x10 yards each

Optional Upper Body (Bi/Tri/Shoulder) 

Lower Body Stretch/Foam Roll

6 Aug 2018-3RD MRB Workout Monday

Foam Roll & Correctives

Performance Prep

1a.Single Arm KB Dead Snatch x5ea

1b.Box Jumps x3
5 Sets

2a.Double KB Rack Walking Lunge x5ea

2b.Rope or Towel Pull Ups x8
2c.Glute Ham Raise x5
2d.KB or DB Floor Press x5
5 Sets

3a.75 Yard Shuttle x8 (15 sec rest between reps)

1-2 Sets

Stretch

3 Aug 2018-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

67 ₁      70₂       73₁     76₁              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      

T1b Squat or Deadlift

Warm up: 58₁          67₁         67₁                                                                                                76-79₆   

                 4-8      4-8       2-5      start working sets every :80sec    4
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

Weighted (Vest, DB, KB)  Step Ups 4x5ea

Band Goodmornings 4x8 max rest between rounds :60-:90 sec

    

AUX/ROT

Lateral Bounds 3x8 ea

Prone back Ext 3x10
STAB Leg Curls 3x8
1/2 Kneeling Chops & Lifts 4x8ea  max rest between rounds :60-:90 sec

3 Aug 2018-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep


1a.BW (or very light bar or dowel) Overhead Squats x15
1b.Rope Row x15
1c.TRX Leg Curl x10-15
1d.Feet elevated Push Up x10-15
4 Sets

2a.300 yard shuttle x 2 (1:00 min rest between reps)
1 Sets

3a.MB Russian Twists x25
3b.MB Get Up Sit Ups x20
1-2 Sets

STRETCH

2 Aug 2018-Thursday (Speed & Active Recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint Option  16-20 sprints of :15-:20sec Rest :90-:120sec between each rep
The rest ratio is high so you can maintain a high effort and intensity level with each sprint.

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

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. 60 yd shuttle (or 15sec sprint) 
5. Prone Upper Back Ext  6. BW Lunges   7. Split Squat Jumps 
8. Prone low back Ext   9. Bicycle Crunches  10. 60 yd shuttle (or 15sec sprint)  11.Rest


The rest ratio is high so you can maintain a high effort and intensity level with each exercise.
Fartlek Option 30-40 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min


Foam Roll & Stretch


Using the rest ratios provided today should allow you to recover from previous workouts before a intense session on Friday.  Use this day to stay active and work on speed but RECOVER!!!

2 Aug 2018-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

Hurdles - Straight Leg x 20     

Bent Leg x 20
Over/Under 8 Trips   
  

Agility

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left

Foot Hop / Shuffle / Over 3 - Back 1

Mechanics & Acceleration 

Come To Balance x 8    Start - Stop - Start 

Multi Starts x 7      Rt. Knee / Left Knee / Both Knees / Prone /

Open Rt. / Open Left / Seated

Track Work

Jog Rotate Hammer x8

Indoor option

Cardio Implement Sprint (versa climber, treadmill, Air Bike, Rower)

5 Sec work 40 Sec Rest x2 sets of 8 reps (2-4min between sets)