Foam Roll & Correctives
Performance Prep
1a.Single Arm KB Squat to Press x5ea
1b.10-20-10 Shuttle x1
5 Sets
2a.KB Bulgarian Split Squat x8ea
2b.DB Row x8ea
2c.TRX Double Leg Hip Extension x8
2d.Single Arm DB Incline Bench Press x8ea
4 Sets
3a.MB Russian Twists x20each
3b.MB Get Up sit Up x20
3 Sets
STRETCH
Monday, September 17, 2018
18 Sep 2018-Tuesday (Anaerobic Conditioning, KB or Odd Object Circuit)
Foam Roll& Correctives
Dynamic Warm Up
Odd Object, 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
KB Option...XVI
A.8x60 yard shuttles (5,10,15 and back one the minute.
B. DKB Rack Squat x 50, KDB Press x50, DBK Bellout Hammer Curl x50, Push Ups x50,
DKB Dead Row (stop each row on ground) x50, SKB Swings x50
Sprint Option 2-3 Rounds of......
2x400m < :90 rest 2-3min, 4x200m < :45 rest 1.5-2min
Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit 2-3 Rounds of......
1) Treadmill Sprint x :30sec 2)Rest :60sec 3) Rower x :30sec (max distance) 4)Rest :60sec 5) Heavy Sled Push x :30sec (max distance) 6) Rest :60sec 7) Treadmill Sprint x :30sec 8)Rest :60sec 9) Rower x :30sec (max distance) 10)Rest :60sec 11) Heavy Sled Push x :30sec (max distance) 12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds
Force Treadmill Intervals 16-20x150m 3:1 rest ratio EX: If it takes 1 min to complete the 150m rest 3 min
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.....
2x1000m row rest 1:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1,
Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats 2. Squat Jumps 3.Push Ups 4. Superman Iso Hold 5. Split Squat Jumps
6. Bicycle Crunches 7. Lateral Bounds 8. Burpee to Pull Up 9.Jumprope
10. Prone Shoulder Taps 11. Giant Flutter Kicks 12. Sit Ups 13. 5/10/15 yd shuttle 14.Rest
Dynamic Warm Up
Odd Object, 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
KB Option...XVI
A.8x60 yard shuttles (5,10,15 and back one the minute.
B. DKB Rack Squat x 50, KDB Press x50, DBK Bellout Hammer Curl x50, Push Ups x50,
DKB Dead Row (stop each row on ground) x50, SKB Swings x50
Sprint Option 2-3 Rounds of......
2x400m < :90 rest 2-3min, 4x200m < :45 rest 1.5-2min
Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit 2-3 Rounds of......
1) Treadmill Sprint x :30sec 2)Rest :60sec 3) Rower x :30sec (max distance) 4)Rest :60sec 5) Heavy Sled Push x :30sec (max distance) 6) Rest :60sec 7) Treadmill Sprint x :30sec 8)Rest :60sec 9) Rower x :30sec (max distance) 10)Rest :60sec 11) Heavy Sled Push x :30sec (max distance) 12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds
Force Treadmill Intervals 16-20x150m 3:1 rest ratio EX: If it takes 1 min to complete the 150m rest 3 min
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.....
2x1000m row rest 1:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1,
Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats 2. Squat Jumps 3.Push Ups 4. Superman Iso Hold 5. Split Squat Jumps
6. Bicycle Crunches 7. Lateral Bounds 8. Burpee to Pull Up 9.Jumprope
10. Prone Shoulder Taps 11. Giant Flutter Kicks 12. Sit Ups 13. 5/10/15 yd shuttle 14.Rest
18 Sep 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
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
800's x4-6
Goal Time < 3:00 Rest Time 3:00
2-3 min between sets
Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
800's x4-6
Goal Time < 3:00 Rest Time 3:00
2-3 min between sets
Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
Indoor Option
Work Time 3:00 Rest Time 3:00
Work Time 3:00 Rest Time 3:00
Sunday, September 16, 2018
17 Sep 2018-Monday (Total Body Strength)
Foam Roll/TP/Correctives
8 8 8 6 4
Pigeon or brettzle stretch 4x :20-:30sec each side
T2
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 85 1 88 1 91 1 94 1
5 4 3 2 1 1 ME
T1b
Front/Back Squat
Warm Up 581 64 1 70 1 76 1 791 T1a
Warmu Clean Pulls 59 1 Cleans 67 1 76 1 85 1 88 1 91 1 94 1
5 4 3 2 1 1 ME
T1b
Front/Back Squat
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
Weighted Chin Ups 3x8
MB Box Jumps 3x3
T3
Barbell Glute Bridge 3x5
Close Grip Bench 3x5ea
Close Grip Bench 3x5ea
1 Arm band Rows 3x6
17 Sep 2018-3RD MRB Workout Monday
Foam Roll & Correctives
Performance Prep
1a. Arm KB Clean x5ea
1b.Stagecoach Ropes x 3 (Max triple ext, i.e. big jump and slam)
5 Sets
2a.Double KB rack Step Ups x5 reps
2b.Pull Ups x5
2c.Double KB Single Leg RDL x5ea
2d.KB Standing Single Arm Press x5ea
5 Sets
3a.Change Plate (2.5,5,or 10) In's and Out'sx10each way & each side (40 total)
3b.Dead Bug x10ea
2-3 Sets
STRETCH
Performance Prep
1a. Arm KB Clean x5ea
1b.Stagecoach Ropes x 3 (Max triple ext, i.e. big jump and slam)
5 Sets
2a.Double KB rack Step Ups x5 reps
2b.Pull Ups x5
2c.Double KB Single Leg RDL x5ea
2d.KB Standing Single Arm Press x5ea
5 Sets
3a.Change Plate (2.5,5,or 10) In's and Out'sx10each way & each side (40 total)
3b.Dead Bug x10ea
2-3 Sets
STRETCH
Sunday, September 9, 2018
14 Sep 2018-Friday (Lower Body Max 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 1 701 761 792 79-821 max rest between sets 2:00min3ea 3ea 3ea 3ea 3ea
T1b Squat or Deadlift
Warm up: 581 701 79-85 8
8 5 start working sets every :70sec 2
Band Punch and Hold 3x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets
T2
Band Punch and Hold 3x: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 4x8ea
Single Leg Dynamic Band Leg Curl 4x8ea max rest between rounds :60-:90 secAUX
Lateral Lunge 3x8 ea
Slide Leg Curls 3x8 max rest between rounds :60-:90 sec
Side Plank with Abduction 3x:30sec Slide Leg Curls 3x8 max rest between rounds :60-:90 sec
14 Sep 2018-3RD MRB Workout Friday
Foam Roll & Correctives
Performance Prep
1a.Single KB Rack Squats x8ea
1b.TRX Row x15
1c.Doubel Leg Hip Ext x10-15ea
1d.Push Ups x10-15
4 Sets
2a.MB Russian Twists x30
2b.MB Get Up Sit Ups x20
2c.MB Toe Touches x25
3 Sets
3a.300 yard shuttle x2 (one min rest between reps)
1-2 Sets
STRETCH
Performance Prep
1a.Single KB Rack Squats x8ea
1b.TRX Row x15
1c.Doubel Leg Hip Ext x10-15ea
1d.Push Ups x10-15
4 Sets
2a.MB Russian Twists x30
2b.MB Get Up Sit Ups x20
2c.MB Toe Touches x25
3 Sets
3a.300 yard shuttle x2 (one min rest between reps)
1-2 Sets
STRETCH
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