Baseline:
18-15-12 Reps of:
HSPU
Precision jumps
Work Capacity:
5 Rounds
10x Push jerk (choose your own weight)
20x Toes-to-bar
26 February 2011
Friday
Baseline:
18-15-12 Reps of:
HSPU
Precision jumps
Work Capacity:
5 Rounds
10x Push jerk (choose your own weight)
20x Toes-to-bar
Thursday
Active Recovery:
Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.
Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...
Wednesday
Baseline:
ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings
Strength Endurance:
7 Rounds
21x Good mornings 75/45 lbs.
60 sec L-sit
Tuesday
Work Capacity:
Working one minute and then resting one minute, for 20 minutes, how many reps of 95/65 lbs. hang-squat snatch can you accomplish?
Monday
Baseline:
21-15-9 Reps of
Dead hang pull-ups
Tuck Jumps
Strength:
8-7-6-4-3-3-2 Reps of
Weighted pull-up
Then:
5-5-5-3-3-2-1 Reps of
Weighted dip
Then:
10-8-6-4-2 Reps of
Alternating weighted pistols (each leg)
25 February 2011
20 February 2011
Friday
Baseline:
ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings
Stamina:
Weighted walking lunge/hang-clean/push-press for 400 meters. Four lunge steps, alternating legs, followed by 5x hang-clean, then 5x push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running. Choose your own weight.
Wednesday
Baseline:
2 Rounds
SDHP 75 lbs. 1 min. for max reps
Push-ups 1 min. for max reps
Strength:
Slowly work up to a deadlift weight of 2x your body weight, then complete max reps at this weight if you are able.
Then:
By any progression of your choosing find your max bench press.
Tuesday
Work Capacity:
Working one minute and then resting one minute, for 20 minutes, how many reps of 95/65 lbs. clean and jerk can you accomplish?
Monday
Baseline:
ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings
Strength:
30 Rounds:
Left leg pistol
Right leg pistol
Muscle-up
18 February 2011
12 February 2011
Friday
Baseline:
Sandbag drills 15 mins. (Get-ups, cleans, squats, lunges, presses, carries)
Endurance:
90+ mins. Rucking w/35+ lbs.
Wednesday
Baseline:
21-15-9 Reps of
Goblet squat 100/50 lbs. dumbbell
Hand release push-up
Toes-to-bar
Strength:
Work up to bench press 1RM
then
Front squat 1RM
Tuesday
Work Capacity:
100x Deadlift/Burpee with BW
Notes: Load up a barbell with your bodyweight; to perform a deadlift/burpee simply deadlift the barbell. Next, drop back down and perform a burpee; however, this is done without ever letting go of the bar. The jump at the end of the burpee is replaced by the deadlift.
Monday
Baseline:
ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings
Strength:
200x Step-ups
15x Clean and Jerks 165/105 lbs.
200m Farmer carry 2x 80/50 lbs. dumbbells
30x Strict pull-ups
100x Step-ups
15x Thrusters 2x 50/35 lbs. dumbbells
100m Overhead carry 2x 60/40 lbs. kettlebells
30x Burpees
50x Step-ups
02 February 2011
Friday
Baseline:
Frog Complex at 75, 95, 115, 135 lbs.
Strength:
1-1-1-1-1-1-1
Squat Clean*
*After each squat clean attempt before resting perform:
3 Rounds
5x pull-ups
10x push-ups
15x squats
Notes: 1x Frog complex = a squat clean, thruster, back squat, push-press complex performed 6 times through.
Thursday
Active Recovery:
Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.
Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...
Wednesday
Baseline:
Gymnastic Skills:
Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs - to perform a wall climb start out lying prone to the ground with feet against wall. Come up into a push-up. Utilizing your shoulder strength push backwards while walking your feet up the wall until your stomach comes in contact with wall. Return to starting position by walking feet back down the wall, this is one repetition.
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.
Strength:
3-3-3-3-3
Weighted pull-up
5-5-5-5-5
Weighted dip
Monday
Baseline:
ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings
Work Capacity:
For time:
100x Burpees
100x Push-ups
100x Sit-ups
100x Squats
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