PERRES Human Performance

13 Sep 2018-Thursday (Active 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

Foam Roll & Stretch

This is a moderate effort / recovery day. This should allow you to recover from previous workouts. Use this day to stay active but RECOVER!!!

13 Sep 2018-3RD MRB Workout Thursday

Foam Roll & Correctives

Performance Prep

Shin Box – Windshield Wiper x 10 each

- Hip Extension x 10 each

Hurdles - Straight Leg x 20

Bent Leg x 20

Over/Under 8 Trips

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1

Come To Balance Go - Hold - Go x4

Go - Buzz - Go x4

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

Track
Chasing 110's x3ea(6 total)
lead runner randomly accelerates and decelerates while trail runner trys to stay on his hip.

12 Sep 2018-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
Clean Pull Warm Up 56₁ Power Clean 61₁ 67₁ 70₁
5 5 5 5
T1b

Power Squat(front or back) 49₁warm up 58₁ 61₁64₁67₂_{All sets should stay above .70}
8 6 5 5 5
Keep speeds at or above 85% of your best rep on ME Sets. Get as many reps as your can staying above 85%.
T2
Barbell Push Press 3x5
Dynamic Band Pulldowns 3x8
Box Jumps 3x3

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 Concentric Get Ups x5e

Incline MB Throws x8

TRX 1 Arm Rows x8ea

AUX 2-3 Rounds

TRX Mtn Climbers x12ea

TRX Pendulums x12ea

TRX Pikes x10

12 Sep 2018-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Reverse Lunge to Press x5ea
1b.5-10-5 Shuttle x1
5 Sets

2a.BW/KB Rotational Lunge x8ea
2b.Single Arm TRX Row x8ea
2c.Glute Ham Raise x8
2d.DB Alternating Bench Press x8ea
4 Sets

3a.Turkish Get Ups x5ea
3 Sets

11 Sep 2018-Tuesday (KB Circuit/Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

KB Option: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

Sprint Option 1-3 Rounds of......
2x800m< 3:20 Rest 3-4min, 4x400m<:90sec rest 2-3min, 2x200m< :45 rest 1.5-2min

Interval Circuit   3-5 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.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Interval Circuit 2   3-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

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
1-3 Rounds of.....
1x1000m rest 1:1, 2x500 rest 1.5:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1

Body Weight Option 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats    2.Iso SKB Goblet Squat    3.Push Ups   4.Superman Iso Hold    5.Split Squat Jumps
6.Side Plank-Right  7. Burpee   8.Pull Up Negatives    9.Mountian Climbers
10.Prone Shoulder Taps 11.Side Plank-Left   12. 5/10/15 yd shuttle  13.Sit Ups 14.Versa Climber 15.Rest

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

11 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

Track Work
400's x8
Goal Time < :90 Rest Time :90
2-3 min between sets

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

Indoor Option

Work Time :90 Rest Time :90

10 Sep 2018-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 36₁49₁61₁_working 70₁ 76₁79₁82₁ 85₁ 85-88₁
10 8 5 4 4 4 3 3 3
Bent Over Barbell Rows 5x5

T2
Standing BB or KB Push Press 4x5
Weighted Pull Up 4x4

AUX
Single Arm offset DB or KB Bench x5ea
Band Archer Pulls x12ea
Lateral Sandbag Plank pulls x10 yds ea

AUX 2-3 Rounds
I's, Y', T's (TRX or Change Plates) x 10ea