Active Recovery

Wednesday's Training Session:

Run 5k or swim 1 mile for time

Strength Endurance

Tuesday's Training Session:

"Jaunita"

21-15-9 Reps of
Muscle-ups
Pistols

OR

"Paula"

50-35-20 reps of
Pull-ups
Dips
Jump squats

Metabolic Conditioning

Monday's Training Session:

1-2-3-4-5-6-7-8-9-10 Reps of
Burpees
Precede each set of burpees with 10x K.B. swings 70/35 lbs.

Rest Day!

Friday rest day! Saturday active recovery - swim, hike, bike, do some fun physical activity and stretch and hydrate all weekend.

Strength Endurance

Thursday's Training Session:

45 secs. work/15 secs rest of
Burpees
Sit-ups
Push-ups
Overhead walking lunge w/45 lbs. barbell
Front bridge
Step-ups
Bear crawl
Rest 1 min.
Repeat 3x for a total of four rounds!

Strength

Wednesday's Training Session:

Press 1-1-1-1-1-1-1
Push-press 3-3-3-3-3
Jerk 5-5-5

Metabolic Conditioning

Tuesday's Training Session:

"Jody"

5 Rounds for time
10x K.B. swings 70/35 lbs.
8x Pull-ups (strict)
6x Burpees
400m Row

Strength

Monday's Training Session:

Front Squat
3-3-3-3-3

Then for time complete:
50-40-30-20-10 reps of
Double-unders
Perform 10x burpees after each set of double-unders

Rest Day!

We're going to have a four day rest period until next Monday! If you have missed a session this week make it up Friday. Stretch daily and stay hydrated.

Strength

Wednesday's Training Session:

For time complete 30x Push-press at BW
Every minute on the minute perform 10x burpees
until all 30x reps of push-press are complete.

Notes: Start your clock and begin with 10x burpees then get right into the push-press.

Metabolic Conditioning

Tuesday's Training Session:

Sprint Medley - Choose any of the following or any combination of the following for 7 Reps

1. Jingle jangles - Sprint back and forth between a distance of 5 yards for a duration of 30 seconds for 1/2 a Rep.
2. 400m Run - Sprint 400m AFAP for 1 Rep.
3. Suicides - Sprint 15 yards out and back, then 30 yards out and back, then 60 yards out and back for 1 Rep.
4. 100m Run - Sprint 100m AFAP for 1/2 a Rep, if completed in sand it is 1 Rep.
5. 400m Object Carry - Run 400m carrying an object weighing 20% of your body weight for 2.5 Reps. If you stop running or put the object down deduct 1/2 a Rep each time.
6. Shuttle run - Sprint 6x 50m AFAP for 3 Reps.

Strength

Monday's Training Session:

"Three Bars of Death"

10-9-8-7-6-5-4-3-2-1 Reps of
Deadlift 150% BW
Bench press BW
Clean 75% BW

Notes: Step on the scale and get your body weight - this will be your bench press weight, multiply by 1.5 for your deadlift weight and by .75 for your clean weight. Set up three bars so you can smoothly transition between movements. Grind through, this is for time!

Rest Day!

I just want reiterate the importance of resting, with all the hard training we do our bodies demand a sufficient amount of rest. If you are not following the prescribed amount of rest, you are a detriment to your body's ability to rebuild and repair itself, both which make you stronger. To fully reach your maximum potential and ability, rest is just as important as the training itself. So rest up, stretch out, hydrate, and enjoy your weekend.

Metabolic Conditioning

Friday's Training Session:

"Diet Gone Bad"

3 Rounds
Hill sprints 1 minute
K.B. swings 1 minute
Box jumps 1 minute
Burpees 1 minute
Double-unders 1 minute
Rest 1 minute

Notes: If you ever have a bad week and find yourself slipping and eating crap, this session is a combination of every fat annihilating exercise I know. To make it more intense you can remove the rest at the end of each round, or complete up to five rounds! Hill sprints can be subbed with two flights of stairs, stadiums or jingle jangles. Double-under substitution is the tuck jump!

Active Recovery

Thursday's Training Session:

Swim 2k, run 10k, or just stretch for an hour. Stay hydrated, just get some fresh air and be outside!

Strength

Wednesday's Training Session:

30-20-10 Reps of
Clean and jerk 95/65 lbs.
Chest to bar pull-ups

Metabolic Conditioning

Tuesday's Training Session:

For time:
Sprint 100 yds. (Preferably in sand)
50x Burpees
Sprint 50 yds. (In waste deep water)
30x Pistols
Bear crawl 100 yds.
20x Clapping push-ups
Swim 300 yds.
20x Tuck jumps
Sprint 50 yds. (In waste deep water)
30x Grasshoppers
Swim 300 yds.
50x Burpees

In regards to strength building and the movements we chose to accomplish this task I have created a list of hierarchy purely based on my experience through trial and error. Do what you will with it and use it to your advantage.

1. Gymnastics - mental feats or other exercises of skill; of or pertaining to physical exercises that develop and demonstrate strength, balance, and agility, esp. such exercises performed mostly on special equipment. You could dedicate your whole life to mastering the control of your body's movement sans external resistance and become exceptionally strong. Out of the following categories I will discuss I feel this is the most important set of body movements to train. Functional movements in this group consist of every variety of push-up and pull-up, the air squat, single leg squat, and all other forms of unloaded squat and lunge exercise, sit-ups, muscle-ups, handstands, walking on the hands, L-sits, jumping, flipping, tumbling, and all static hold positions while suspended on a bar or rings.

2. Powerlifting - a competition or sport involving three tests of strength: the bench press, squat, and two-handed dead lift. Powerlifting evolved from a sport known as 'odd lifts' using a wide variety of events akin to Strongman events. The deadlift and the squat are (Depending on who you talk to, will set precedence) the king of all exercises. My only qualm is with the bench press which I replace with the military press - merely because of practicality and function. These three lifts would leave you with quite the strength background if your training was limited to them.

3. Weightlifting - a sport in which participants attempt a maximum weight single lift. The two lifts competed are the clean and jerk and the snatch. Olympic weightlifting tests ballistic limits (explosive strength). The clean and jerk is the most powerful and most effective way to take a maximum load from ground to overhead. The snatch on the other hand is the fastest movement on earth taking a load from ground to overhead. Training these two movements is exceptionally beneficial at developing speed, explosive power and strength. Due to the technical proficiency required and training implements such as bumper plates it can be difficult for some to train this way.

4. Strongman Events - unique events designed to test each individual to the fullest extent in strength discipline. The individual event can serve as a training implement and is a fun and exciting way to improve your fitness. Add an even to a training session to test your progression in both strength and skill. Some event examples include:
Atlas Stones – Five heavy round stones increasing in weight from 220–352 lb are placed on top of high platforms.
Truck Pull – Vehicles such as transport trucks, trams, boxcars, buses or planes are pulled across a 100 ft course by hand as fast as possible. Also, the vehicles may be pulled with a harness around the shoulders.
Overhead Press – The heaviest possible load is pressed overhead, or a lighter weight is used for repetitions.
Power Stairs – A series of three Duck Walk implements ranging from 400–600 lb are lifted, step by step, to the top of a flight of stairs.
Squat – Squatting large weights, like 900 lb of bricks, a car, or people on a platform.
Dead Lift – Lifting weights or vehicles up to about 1,100 lb straight off the ground until knees lock in a standing position. Lift is for either maximum weight or maximum repetitions with a fixed weight.
Keg Toss – Competitors must throw kegs, of increasing weight, over a 14'6" high steel wall.
Hercules Hold – The athlete stands between two hinged pillars, gripping handles that prevent the pillars from falling to the side. The pillars are held for the longest possible time.
Carry and Drag – Two weights are carried to the end of a set distance. An anchor and chain must then be dragged back the same distance.
Farmer's Walk – Competitors carry heavy objects weighing from 275 lbs to 375 lbs in each hand for a set distance, and compete for the fastest time.
Husafell Stone – A flat, somewhat triangular rock weighing around 385 lbs is carried high on the chest for a set distance.
Log Throw – A five meter long log is thrown for distance or for height over a bar.
Tug of War – One on one tug of war in a single-elimination tournament.
Crucifix – Weights are held straight out at each side for as long a time as possible.

Strength

Monday's Training Session:

21-15-9 Reps of
Hang squat clean 135/75 lbs.
Ring Dip
KTE's

Rest Day!

All the hard effort and time, spent laboring away during training, affords us opportunities to do things that others aren't physically capable of - do not waste these opportunities use your fitness. Stay hydrated and stretch out!

Core Strength

Friday's Training Session:

21-15-9 Reps of
Deadlift 225/135 lbs.
OHS 135/75 lbs.
Double-unders x2

Notes: Looks like 21x deadlift, 21x overhead squat, 42x double-unders, then 15x deadlift... etc.

Test

Thursday's Training Session:

"SSST"

Max K.B. snatches in ten minutes with 55/35 lbs. Once the clock starts you have ten minutes to complete as many one-armed snatches as possible using either arm and switching hands as necessary. Rest when you need it, but go for broke and push hard.

Strength

Wednesday's Training Session:

5x Rounds for time
15x SDHP 135/75 lbs.
35x Elevated push-ups

Notes: The sumo deadlift high-pull is a wide stance deadlift where the bar is pulled all the way to the chin for each repetition. Perform the push-ups with your feet suspended in a set of rings or on top of a 24" box.