Strength Training:
Overhead Squats 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 235x 4, 4, 4, 4
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 60x 5, 5, 5, 5, 5 (PR!, Go up 5 lbs)
Conditioning:
AMRAP in 10:00 of:
- 5 Strict Chin Ups
- 10 Wall Balls
Score: 7 Rounds
7.31.2014
7.29.2014
Tuesday 7.29.14
Strength Training:
Shoulder Press 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 95x4, 135x3
- Work Sets: 162.5x 4, 4, 4, 7
Push Presses 3x5:
- 197.5x 5, 5, 5 (go up 2.5 lbs)
Hang Clean Pulls 5x5:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 257.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Conditioning:
45-Yard Sprints:
- 15 sprints on the 1:00
Shoulder Press 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 95x4, 135x3
- Work Sets: 162.5x 4, 4, 4, 7
Push Presses 3x5:
- 197.5x 5, 5, 5 (go up 2.5 lbs)
Hang Clean Pulls 5x5:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 257.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Conditioning:
45-Yard Sprints:
- 15 sprints on the 1:00
7.28.2014
Monday 7.28.14
Strength Training:
Front Squats 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 135x4, 225x3
- Work Sets: 270x 4, 4, 4, 6
Bench Press 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 255x 4, 4, 4, 8
Barbell Row 5x5:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 240x 5, 4, 3, 3, 3 (stay until I can get 5x5)
Conditioning:
AMRAP in 10:00 of:
- 8 Broad Jumps @ 6'
- 8 Toes to Bar
- 8 Push Ups
Score: 5 Rounds + 8 Broad Jumps.
Front Squats 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 135x4, 225x3
- Work Sets: 270x 4, 4, 4, 6
Bench Press 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 255x 4, 4, 4, 8
Barbell Row 5x5:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 240x 5, 4, 3, 3, 3 (stay until I can get 5x5)
Conditioning:
AMRAP in 10:00 of:
- 8 Broad Jumps @ 6'
- 8 Toes to Bar
- 8 Push Ups
Score: 5 Rounds + 8 Broad Jumps.
7.27.2014
7.26.2014
Saturday 7.26.14
ARMageddon Day:
Shoulders Super Set:
- Arnold Press @ 45: 10, 10, 10, 10 (go up 5 lbs)
- Lateral Raise @ 25: 10, 10, 10, 10 (go up 5 lbs)
Triceps Super Set:
- Bar Dips: 10, 10, 10, 10 (add 5 lbs)
- Overhead Extension @ 25: 10, 10, 10, 10 (go up 5 lbs)
Biceps Super Set:
- Barbell Curls @ 95: 10, 10, 10, 10 (stay and work on stricter form)
- Hammer Curls @ 25: 10, 10, 10, 10 (stay and work on not pausing reps)
Shoulders Super Set:
- Arnold Press @ 45: 10, 10, 10, 10 (go up 5 lbs)
- Lateral Raise @ 25: 10, 10, 10, 10 (go up 5 lbs)
Triceps Super Set:
- Bar Dips: 10, 10, 10, 10 (add 5 lbs)
- Overhead Extension @ 25: 10, 10, 10, 10 (go up 5 lbs)
Biceps Super Set:
- Barbell Curls @ 95: 10, 10, 10, 10 (stay and work on stricter form)
- Hammer Curls @ 25: 10, 10, 10, 10 (stay and work on not pausing reps)
7.25.2014
7.24.2014
Thursday 7.24.14
A.M. Session:
Pull Ups (using DB's held between my knees):
- 0x5, 5x5, 10x5, 15x5, 20x5, 25x3, 30x3, 35x3, 40x2, 45x2, 50x1, 0x10
Held a 2:00 stretch in between each pull up set for hips, hamstrings, and calves.
P.M. Session:
Strength Training:
Back Squats 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 135x4, 225x3, 315x2
- Work Sets: 340x 4, 4, 4, 6
Power Snatch/ Overhead Squat/ Barbell Row Complex:
- 45x 5/1/5
- 75x 4/1/4
- 95x 3/1/3
- 115x 2/1/2
- 135x 1/1/1
- 155x 1/1/1
- 165x 1/1/1
Conditioning:
For Time:
- 1-2-3-4-5-6-7-8-9-10 reps of Overhead Squats @ 155 (power snatched from the floor each set)
- 10-9-8-7-6-5-4-3-2-1 reps of Barbell Rows @ 155
Time: 14:01
Pull Ups (using DB's held between my knees):
- 0x5, 5x5, 10x5, 15x5, 20x5, 25x3, 30x3, 35x3, 40x2, 45x2, 50x1, 0x10
Held a 2:00 stretch in between each pull up set for hips, hamstrings, and calves.
P.M. Session:
Strength Training:
Back Squats 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 135x4, 225x3, 315x2
- Work Sets: 340x 4, 4, 4, 6
Power Snatch/ Overhead Squat/ Barbell Row Complex:
- 45x 5/1/5
- 75x 4/1/4
- 95x 3/1/3
- 115x 2/1/2
- 135x 1/1/1
- 155x 1/1/1
- 165x 1/1/1
Conditioning:
For Time:
- 1-2-3-4-5-6-7-8-9-10 reps of Overhead Squats @ 155 (power snatched from the floor each set)
- 10-9-8-7-6-5-4-3-2-1 reps of Barbell Rows @ 155
Time: 14:01
7.23.2014
Wednesday 7.23.14
Strength Training:
Deadlift 4x4 (Cycle 2, Week 2):
- Warm Ups: 135x5, 225x3, 315x1
- Work Sets: 365x 4, 4, 4, 10
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 60x 5, 5, 5, 5, 3 (stay at this weight)
Barbell Power Shrugs 3x10:
- 350x 10, 10, 10
Conditioning:
- 15x 40-Yard sprints on the :40 mark
Deadlift 4x4 (Cycle 2, Week 2):
- Warm Ups: 135x5, 225x3, 315x1
- Work Sets: 365x 4, 4, 4, 10
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 60x 5, 5, 5, 5, 3 (stay at this weight)
Barbell Power Shrugs 3x10:
- 350x 10, 10, 10
Conditioning:
- 15x 40-Yard sprints on the :40 mark
7.22.2014
Tuesday 7.22.14
Strength Training:
Overhead Squat 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 95x5, 135x3, 185x3
- Work Sets: 220x 4, 4, 4, 7
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 57.5x 5, 4, 3, 3, 3
Klokov Presses (30 reps):
- 95x 8, 8, 7, 7
Conditioning:
Tabata KB Swing @ 88# (Russian):
- 82 total reps, best round was 12, worst was 9
Overhead Squat 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 95x5, 135x3, 185x3
- Work Sets: 220x 4, 4, 4, 7
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 57.5x 5, 4, 3, 3, 3
Klokov Presses (30 reps):
- 95x 8, 8, 7, 7
Conditioning:
Tabata KB Swing @ 88# (Russian):
- 82 total reps, best round was 12, worst was 9
7.21.2014
7.20.2014
7.19.2014
7.18.2014
Friday 7.18.14
Strength Training:
Shoulder Press 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets: 155x 4, 4, 4, 8
Push Presses 3x5:
- 195x 5, 5, 5 (use 197.5 next time)
Banded Scarecrows:
- Same sets and reps as the presses
Hang Clean Pulls 5x5:
- Ramp Up Sets: 95x6, 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets: 255x 5, 5, 5, 5, 5 (use 257.5 next time)
Skull Crushers 30 reps:
- 120x 8, 8, 8, 6
Conditioning:
- None
Shoulder Press 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets: 155x 4, 4, 4, 8
Push Presses 3x5:
- 195x 5, 5, 5 (use 197.5 next time)
Banded Scarecrows:
- Same sets and reps as the presses
Hang Clean Pulls 5x5:
- Ramp Up Sets: 95x6, 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets: 255x 5, 5, 5, 5, 5 (use 257.5 next time)
Skull Crushers 30 reps:
- 120x 8, 8, 8, 6
Conditioning:
- None
7.17.2014
Thursday 7.17.14
Strength Training:
Front Squats 4x4 (Cycle 2, Week 2):
- Warm Ups: 140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets: 255x 4, 4, 4, 6
Reverse Barbell Lunges 3x5:
- 195x 5, 5, 5
Barbell Rows 5x5:
- Warm Ups: 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets: 235x 5, 5, 5, 5, 5 (go up 5 lbs)
Biceps Superset:
- Barbell Curls @ 95: 7, 7, 7
- KB Hammer Curls @ 18: 7, 7, 7
Conditioning:
- None
Front Squats 4x4 (Cycle 2, Week 2):
- Warm Ups: 140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets: 255x 4, 4, 4, 6
Reverse Barbell Lunges 3x5:
- 195x 5, 5, 5
Barbell Rows 5x5:
- Warm Ups: 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets: 235x 5, 5, 5, 5, 5 (go up 5 lbs)
Biceps Superset:
- Barbell Curls @ 95: 7, 7, 7
- KB Hammer Curls @ 18: 7, 7, 7
Conditioning:
- None
7.16.2014
7.15.2014
Tuesday 7.15.14
Strength Training:
Snatch Complex:
Snatch, Power Snatch, Hang Snatch, Hang Power Snatch/ Snatch Balance:
- 45x 1/1/1/1/3
- 75x 1/1/1/1/3
- 95x 1/1/1/1/3
- 115x 1/1/1/1/2
- 135x 1/1/1/1/2
- 155x 1/1/1/1/2
- 175x Snatch and Power Snatch only
- 195x Snatch and Power Snatch only
- 205x 3 Snatch misses
Hang Snatch High Pulls 3x5:
- 210x 5, 5, 5 (stay at this weight and work on explosiveness)
Bench Press 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets: 240x 4, 4, 4, 12
Banded Scare Crows:
- Same sets and reps as the bench press
Conditioning:
- 15x 40-yard sprints (one every :45)
Snatch Complex:
Snatch, Power Snatch, Hang Snatch, Hang Power Snatch/ Snatch Balance:
- 45x 1/1/1/1/3
- 75x 1/1/1/1/3
- 95x 1/1/1/1/3
- 115x 1/1/1/1/2
- 135x 1/1/1/1/2
- 155x 1/1/1/1/2
- 175x Snatch and Power Snatch only
- 195x Snatch and Power Snatch only
- 205x 3 Snatch misses
Hang Snatch High Pulls 3x5:
- 210x 5, 5, 5 (stay at this weight and work on explosiveness)
Bench Press 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets: 240x 4, 4, 4, 12
Banded Scare Crows:
- Same sets and reps as the bench press
Conditioning:
- 15x 40-yard sprints (one every :45)
7.14.2014
Monday 7.14.14
Strength Training:
Squats 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets: 320x 4, 4, 4, 7
Glute/Ham Raises 3x 8-10:
- 20x 8, 8, 8 (stay at the is weight)
Weighted Pull Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 3, 3, 3, 3, 3 (stay at this weight)
Conditioning:
For time:
- 400m Run
- 50 Push Ups
- 100 Abmat Sit Ups
- 50 KB Swings @ 88#
- 400m Run
Time: 11:52
The push ups, sit ups, and KB swings could be partitioned any way I wanted so I did 5 rounds of 10 push ups, 20 sit ups, and 10 KB swings between the 400m runs.
Squats 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets: 320x 4, 4, 4, 7
Glute/Ham Raises 3x 8-10:
- 20x 8, 8, 8 (stay at the is weight)
Weighted Pull Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 3, 3, 3, 3, 3 (stay at this weight)
Conditioning:
For time:
- 400m Run
- 50 Push Ups
- 100 Abmat Sit Ups
- 50 KB Swings @ 88#
- 400m Run
Time: 11:52
The push ups, sit ups, and KB swings could be partitioned any way I wanted so I did 5 rounds of 10 push ups, 20 sit ups, and 10 KB swings between the 400m runs.
7.13.2014
7.12.2014
7.11.2014
Friday 7.11.14
Strength Training:
Deadlifts 4x4 (Cycle 2, Week 1):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 455x1
- Work Sets: 340x 4, 4, 4, 10
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 60x 4, 4, 3, 3, 3 (stay until I get 5x5)
Barbell Power Shrugs 3x10:
- 345x 10, 10, 10 (go up 5 lbs)
Skull Crushers 3x10:
- 115x 10, 10, 10
Conditioning:
- Off
7.10.2014
Thursday 7.10.14
Strength Training:
Overhead Squat 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets: 205x 4, 4, 4, 6- I had 10 in me I think but I lost the barbell forward due to tight shoulders
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 57.5x 5, 4, 4, 3, 3 (stay at this weight until I get 5x5)
Barbell Hip Thrusts 3x8-10:
- 335x 9, 9, 9 (stay at this weight)
Klokov Presses:
- 95x 6, 6, 6, 6, 6 (Superset with Barbell Curls)
Barbell Curls:
- 95x 6, 6, 6, 6, 6 (superset with Klokov Presses)
Conditioning:
- None
Overhead Squat 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets: 205x 4, 4, 4, 6- I had 10 in me I think but I lost the barbell forward due to tight shoulders
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 57.5x 5, 4, 4, 3, 3 (stay at this weight until I get 5x5)
Barbell Hip Thrusts 3x8-10:
- 335x 9, 9, 9 (stay at this weight)
Klokov Presses:
- 95x 6, 6, 6, 6, 6 (Superset with Barbell Curls)
Barbell Curls:
- 95x 6, 6, 6, 6, 6 (superset with Klokov Presses)
Conditioning:
- None
7.09.2014
7.08.2014
Tuesday 7.08.14
Strength Training:
Hang Power Clean, Hang Clean, Power Clean, Clean and Jerk Complex:
- One rep each at 45, 95, 135, 185, 225, and 250.
- One Clean at 260 but missed the jerk due to shoulder issues.
Shoulder Press 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x5, 95x4, 135x3, 165x2, 195x1
- Work Sets: 145x 4, 4, 4, 10
Push Presses:
- 192.5x 5, 5, 5 (go up 2.5 lbs)
Banded Scarecrows:
- Same sets and reps as the presses and push presses
Conditioning:
- None
Hang Power Clean, Hang Clean, Power Clean, Clean and Jerk Complex:
- One rep each at 45, 95, 135, 185, 225, and 250.
- One Clean at 260 but missed the jerk due to shoulder issues.
Shoulder Press 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x5, 95x4, 135x3, 165x2, 195x1
- Work Sets: 145x 4, 4, 4, 10
Push Presses:
- 192.5x 5, 5, 5 (go up 2.5 lbs)
Banded Scarecrows:
- Same sets and reps as the presses and push presses
Conditioning:
- None
7.07.2014
Monday 7.07.14
Strength Training:
Front Squats 4x4 (Cycle 2, Week 1):
- Warm Ups: 140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets: 240x 4, 4, 4, 10
Barbell Reverse Lunges:
- 190x 5, 5, 5 ( 5 reps each leg per set, left first then right)
Barbell Rows 5x5:
- Warm Ups: 45x5, 95x5, 135x5, 185x5, 225x5
- Work Sets: 230x 5, 5, 5, 5, 5
Conditioning:
Complete for time:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Balls @ 20#
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 KB Swings @ 88#
* Complete 10 WB's then 1 KBS, 9 WB's and 2 KB Swings, etc.
** 20 yards between WB station and KB station that you must run
Time: 8:22
Front Squats 4x4 (Cycle 2, Week 1):
- Warm Ups: 140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets: 240x 4, 4, 4, 10
Barbell Reverse Lunges:
- 190x 5, 5, 5 ( 5 reps each leg per set, left first then right)
Barbell Rows 5x5:
- Warm Ups: 45x5, 95x5, 135x5, 185x5, 225x5
- Work Sets: 230x 5, 5, 5, 5, 5
Conditioning:
Complete for time:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Balls @ 20#
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 KB Swings @ 88#
* Complete 10 WB's then 1 KBS, 9 WB's and 2 KB Swings, etc.
** 20 yards between WB station and KB station that you must run
Time: 8:22
7.06.2014
7.05.2014
Saturday 7.05.14
Strength Training:
Hang Power Snatch/ Hang Snatch/ Power Snatch/ Snatch/ Snatch Balance Complex:
- 45x 1 of each and 3 snatch balances
- 75x 1 of each and 3 snatch balances
- 95x 1 of each and 3 snatch balances
- 115x 1 of each and 2 snatch balances
- 135x 1 of each and 2 snatch balances
- 155x 1 of each and 2 snatch balances
- 185x 1 of each
- 205x missed both reps from the hang, but one each of the other lifts
- 215x missed all reps
- 225x did not attempt
Hang Snatch High Pulls:
- 205x 5, 5, 5 (go up 5 lbs)
Bench Press 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets: 225x 4, 4, 4, 12
Banded Scare Crows:
- Same sets and reps as bench press
Conditioning:
AMRAP in 10:00 of:
- 40-Yard SPrints, walk back to start
Score: 14 sprints
Hang Power Snatch/ Hang Snatch/ Power Snatch/ Snatch/ Snatch Balance Complex:
- 45x 1 of each and 3 snatch balances
- 75x 1 of each and 3 snatch balances
- 95x 1 of each and 3 snatch balances
- 115x 1 of each and 2 snatch balances
- 135x 1 of each and 2 snatch balances
- 155x 1 of each and 2 snatch balances
- 185x 1 of each
- 205x missed both reps from the hang, but one each of the other lifts
- 215x missed all reps
- 225x did not attempt
Hang Snatch High Pulls:
- 205x 5, 5, 5 (go up 5 lbs)
Bench Press 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets: 225x 4, 4, 4, 12
Banded Scare Crows:
- Same sets and reps as bench press
Conditioning:
AMRAP in 10:00 of:
- 40-Yard SPrints, walk back to start
Score: 14 sprints
7.04.2014
7.03.2014
Thursday 7.03.14
Pre-Carb Nite ARMageddon Workout:
Shoulders Tri-Set (50 reps of each):
- Arnold Presses with 44# KB: 10, 10, 10, 8, 6, 6
- Lateral Raises with 18# KB: 10, 10, 10, 8, 6, 6
- Banded Scare Crows: 10, 10, 10, 8, 6, 6
Triceps Superset (50 reps of each):
- EZ Bar Skull Crushers @ 115#: 10,10, 9, 6, 5, 5, 5
- EZ Bar Close Grip Bench @ 115#: 10, 10, 9, 6, 5, 5, 5
Biceps Superset (50 reps each):
- Barbell Curls @ 95#: 10, 9, 8, 7, 6, 5, 5
- KB Hammer Curls @ 18#: 10, 9, 8, 7, 6, 5, 5
Shoulders Tri-Set (50 reps of each):
- Arnold Presses with 44# KB: 10, 10, 10, 8, 6, 6
- Lateral Raises with 18# KB: 10, 10, 10, 8, 6, 6
- Banded Scare Crows: 10, 10, 10, 8, 6, 6
Triceps Superset (50 reps of each):
- EZ Bar Skull Crushers @ 115#: 10,10, 9, 6, 5, 5, 5
- EZ Bar Close Grip Bench @ 115#: 10, 10, 9, 6, 5, 5, 5
Biceps Superset (50 reps each):
- Barbell Curls @ 95#: 10, 9, 8, 7, 6, 5, 5
- KB Hammer Curls @ 18#: 10, 9, 8, 7, 6, 5, 5
7.02.2014
Wednesday 7.02.14
Strength Training:
Squats 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets: 300x 4, 4, 4, 10
Weighted Pull Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 5, 5, 4, 3, 3 (my hands were thrashed from the last 3 days)
Conditioning:
SWAT Training Relay Race:
In teams of 5, one person completes one whole round before the next person goes, each person completes 3 rounds:
- 250m Row
- 50 ft Walking Lunge with 35# KB in the Rack Position (left arm)
- 5 KB Clean and Presses (left arm)
- 80 Yard sprint
- 5 KB Clean and Presses (right arm)
- 50 ft Walking Lunges with KB in the Rack Position (right arm)
Time: 41 minutes and change.
Squats 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets: 300x 4, 4, 4, 10
Weighted Pull Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 5, 5, 4, 3, 3 (my hands were thrashed from the last 3 days)
Conditioning:
SWAT Training Relay Race:
In teams of 5, one person completes one whole round before the next person goes, each person completes 3 rounds:
- 250m Row
- 50 ft Walking Lunge with 35# KB in the Rack Position (left arm)
- 5 KB Clean and Presses (left arm)
- 80 Yard sprint
- 5 KB Clean and Presses (right arm)
- 50 ft Walking Lunges with KB in the Rack Position (right arm)
Time: 41 minutes and change.
7.01.2014
Tuesday 7.01.14
Strength Training:
Deadlifts 4x4 @ 85% of TM (Cycle 1, week 3):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets: 385x 4, 4, 4, 6
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 57.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Banded Scarecrows:
- Same sets and reps as the ring dips
Barbell Shrugs 3x10:
- 340x 10, 10, 10 (go up 5 lbs)
Conditioning:
- 5x 80-yard sprints (walk back to start)
Deadlifts 4x4 @ 85% of TM (Cycle 1, week 3):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets: 385x 4, 4, 4, 6
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 57.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Banded Scarecrows:
- Same sets and reps as the ring dips
Barbell Shrugs 3x10:
- 340x 10, 10, 10 (go up 5 lbs)
Conditioning:
- 5x 80-yard sprints (walk back to start)
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