31 Aug 2015- Monday

  Foam Roll/TP/Correctives
Dynamic Warmup 
   
Row 200 m  x 3-5; Rest 1 min OR Heavy Prowler Pushes 10x15 yds 
 


Clean Pull  from Dead Hang or Floor      55₃
                                                                    5
 

Full Clean from Hang or Floor      61₁    70 ₁      79 ₃    

                                                          5       4           4             

Repeat Box Jumps 3x3 ea set- Jump up to a low box and then jump again for max height.

Deadlift or Front Squat    55 ₁     61-67 _{8    On the minute- make sure to use your new maxes}    

                                            5              3                    

Lat Stretch or IR Stretch 3x2 sec ea side ea set

 

Weighted Pull Ups 3x 5-8

DB/ KB RDL's  3x6

Single Leg Glute Bridge with Barbell 3x8 each leg

Pigeon Stretch on box or floor 2x:10 sec ea side/ea set

Lower Body Stretch/Foam Roll

28 Aug 2015- Friday

Foam Roll/TP/Correctives    
Perform a Conditioning Option from Wednesday if not performed then choose 1:

Option 1: Barbell Complex- Complete the first complex for 5 Rounds with lighter weight and working on moving quickly through the exercises.  Then Complete the second complex for as many rounds as possible increasing the weight ea time through until failure
  Complex 1
  BB Curls   x6
  BB Upright Row  x6
  BB High Pull Snatch from Thigh  x6
  BB Press  x6
  BB Bent Over Row  x8
  BB Front Squat Push Press  x6
  BB Good Morning  x10
  BB Quarter Squat  x10
  BB RDL   x10

Complex 2 BB Curls   x3
  BB Upright Row  x3
  BB High Pull Snatch from Thigh  x3
  BB Press  x3
  BB Bent Over Row  x3
  BB Front Squat Push Press  x3
  BB Good Morning  x5
  BB Quarter Squat  x5
  BB RDL   x5
 
 
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds  
  Squat
   Pushups 
  Straight Leg Toe Touch
  Pull Up or Inverted Row 
  Rear Foot Elevated Split Squat 
  Super Pike 
  Tuck Jumps
 

Option 3:

Sandbag Circuit:
10-1 Ladder
  Back Squat  
  Clean and Press
  Box Jump (no bag)
  Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left) 
 Sandbag Keg toss 
 

Option 4:
Pick Your Own- BW/KB/DB Challenge Option

20 Aug 27- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
14-16 x 60 YD Sprint or Shuttle
 
 4 Rounds of......
Clean + 2 Front Squat x 3 OR Snatch Balance x3 OR Snatch 5x2
Box Jumps x 5                      
Pushups x 15  


  Front/Back Squat 
  55 ₁         67 ₁        76 ₃        79 ₁        67₁                             Frog Stretch 3x5sec hold ea set
   8             6         6         4       AMRAP                 

DB Renegade Row 4x8 total Barbell Snatch Grip RDL 4x5 DB Incline Bench Press 4x5 Weighted Pull Up 4x5
 


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

24 August 2015- Wednesday Workout

Run Option 

4x400m under 1:45/ Rest 2-3 min
3x200m under :45 sec/ Rest 1:30  
2x100m under :20 sec/ Rest 1:00

Long Run Option 

4x1mi Repeats; Start each mile every 10 min, whatever you have left in the 10 min is you rest time.  

Ex:  If your first mile is completed in a time of 7:05 you will have 2:55 rest

 
Row Option  

1x2:000m

Goal Pace= 2min/250m

 
Ruck Option  

1/2 mi repeats x 4-6.  Goal time <7:00min, Rest 5:00 min between reps, complete core circuit option

  
Body Weight Option Body Weight Ladder

Complete as many Rounds until failure; 

Round 1= 1 pull up, 2 dips, 3 situps

Round 2= 2 pull ups, 4 dips, 6 situps

Complete up to 20 Rounds

Pullups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20

Dips 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40

Situps  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33, 36, 39, 42, 45, 48, 51, 54, 57, 60

 KB Circuit- Pinnacle

A.   SKB Dead Swing x 5 L/R

       SKB L Cycle Swing x 5 L/R

B. SKB Dead Clean x5 R/L

     SKB L Cycle Clean x 5 L/R C. Dead Clean and Press x 5 L/R

     L. Cycle Clean and Press x 5 L/R

D. (Perform all Left then all Right)

     High Pull x 5

     Half Snatch x 5 (bring down to shoulder)

     Full Snatch x 5

E. Dead Clean + Rack Squat x 5 L/R

     L. Cycle Clean + Squat x 5 L/R

     SKB Swing + Squat x 5

F. Windmill x 5 L/R

     Figure 8 to Hold x 10

     SKB Sumo DL x 10 ea Arm

23 August 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

 

2x400yd, 2x 200yd runs
 

Bench Press- Level 5 Program- 4x5 with the goal to lift as much total weight as possible (Record total weight lifted as you will try to beat that next week- Should be over a total of 3400-5000lbs).  You should be able to lift more weight than the previous week.

5lb Shoulder Prehab (YTI) x12 reps ea 

Single KB Rack Squat 3x10 ea arm

Barbell/DB Front Shoulder Raise 3x8

Walking Plank (Hands Low to High) 3x :30 sec

 

Kneeling KB/DB Single Arm Press 3x6 ea side

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x12

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll

24 August 2015- Monday

Foam Roll/TP/Correctives
Dynamic Warmup 
 
Row 500 m under 1:50 x 3-5; Rest 1 min OR Heavy Prowler Pushes 6x30 yds 
 

Full Clean from Hang or Floor      64₁    67 ₁      76 ₁   85 ₂   91 

                                                          4       4           2         1       ME

Broad Jumps 3x3 ea set- Try to jump further than last week.

Deadlift     64 ₁     76-82 _{8    On the minute- make sure to use your new maxes}    

                  5              3                    

Lat Stretch or IR Stretch 3x2 sec ea side ea set

 

Pull Ups 3x 5-12

Barbell Good Morning 3x6

Double Leg Glute Bridge with Barbell 3x10

Pigeon Stretch on box or floor 2x:10 sec ea side/ea set

Lower Body Stretch/Foam Roll

21 Aug 15- Friday

Foam Roll/TP/Correctives    
Perform a Conditioning Option from Wednesday if not performed then choose 1:

Option 1: Barbell Complex- Complete the first complex for 5 Rounds with lighter weight and working on moving quickly through the exercises.  Then Complete the second complex for as many rounds as possible increasing the weight ea time through until failure
  Complex 1
  BB Upright Row  x6
  BB High Pull Snatch from Thigh  x6
  BB Press  x6
  BB Bent Over Row  x8
  BB Front Squat Push Press  x6
  BB Good Morning  x8
  BB Quarter Squat  x10
  BB RDL   x8
  BB Curls   x6

Complex 2
  BB Upright Row  x3
  BB High Pull Snatch from Thigh  x3
  BB Press  x3
  BB Bent Over Row  x3
  BB Front Squat Push Press  x3
  BB Quarter Squat  x5
  BB RDL   x5
  BB Curls   x3
 
 
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds  
  Squat
  Pushups 
  Straight Leg Toe Touch
  Pull Up or Inverted Row 
  Rear Foot Elevated Split Squat 
  Super Pike 
  Squat Jumps
 

Option 3:

Sandbag Circuit: 
7-1-7 Pyramid
  Back Squat  
  Clean and Press
  Box Jump (no bag)
  Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left) Sandbag Keg toss 
 

Option 4:
Pick Your Own- BW/KB/DB Challenge Option