9 Dec 2015-Wednesday (Lower Body 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

T1 

Clean Pulls   57 ₁         62 ₁      67 ₁        70 ₁           
                        5          5             5            5      
Broad Jumps 4x3

 T2
Power Squat or Deadlift 
44 _{1 warm up}     56     64 ₂      70 ₂ 

8                    6       5         5

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

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

8 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  12-16x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ...... :30sec work/:30sec rest for all. 3-5 Rounds
 
Interval Sprint  16-20 max effort sprints of :20-:40sec Rest :60-:90sec between each rep 

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
12x250m row rest 2:1


Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest 1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  

KB Circuit-

  3-5 Rounds of...

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

7 Dec 2015-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  

Cleans   64 ₁     79 ₁    88 ₁    91    91-94 ₁     
                  4          3       2       1        ME  
T1b
Front/Back Squat  61 ₁   67 ₁     76 ₁    82 ₁    91 ₁     94 ₁       
                                             6         5       3       2         1         ME
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 6,5,5,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

T3 

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

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

4 Dec 2015-Friday (Lower Body Strength End)

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   64 ₁      67 ₁      67-70 ₁        sets every 90 sec         
    4          4             4            4       

T1b Squat or Deadlift  

Warm up: 46 ₁     55 ₁                                  64 ₁    70 ₃    76-79 ₁

                4-8        4-8                                       6        5            5     start working sets every 90 sec

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 

DB or KB Step Ups 3x8ea

Band Goodmornings 3x8

1/2 Kneeling Chops 3x8ea

T3 

Lateral Bounds 3x8 ea

Prone back Ext 3x10 
STAB Leg Curls 3x8

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

3 Dec 2015-Thursday (Conditioning)

Foam Roll/TP/Correctives

Dynamic Warmup Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  4 mile run < 35min or 1500m swim <35min

 Option 3:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance
 
Option 4: 3 mile ruck < 40min

Option 5: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 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

2 Dec 2015-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 High Pulls   70 ₁   76 ₁      79 ₁      82 ₂                 
                             4          4             4            4       
Broad Jumps 4x3


T1b
Power Squat   52 ₁    61 ₁  warm up     67 ₁     70 ₁     73_3-4     79 ₁                                                                                   8        6                             5          4          ME     ME

T2 

Barbell Push Press 1x5, 3xME

Dynamic Band Pulldowns 4x8

Box Jumps 4x2

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 3-4 Rounds

SKB Offset RFE Squat x5e

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

 

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12

 

 

1 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives Dynamic Warm Up Sprint Option  4x400m under 1:30 rest 2:30-3min, 8x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, 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 Sprint  16-20 max effort sprints of :30-:40sec Rest :60-:80sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
1x1000m max effort rest 1:1, 3x500m max effort rest 2:1, 6x250m row rest 2:1

Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest

1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  

KB Circuit-

  3-5 Rounds of...

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec