Monday

"For the eyes of the LORD run to and fro throughout the whole earth, to shew himself strong in the behalf of them whose heart is perfect toward him."
2 Chronicles 16:9

Top 25 things to Train

1. Clean and jerks - In the words of strength coach Dan John: "If all you did was Clean and Press, you could be awesome!"
2. Power cleans - a "favorite lift" among many greats
3. BW overhead squats - “It makes you one piece, an animal.”
4. Jump training – boxes, broad, depth, lateral, tuck, hurdles
5. Running endurance and sprinting
6. Strict pull-ups, ring dips, muscle-ups
7. Deadlift - this was the only weight lifting the ancient Greeks ever did and well, we all know they were legit
8. Single arm movements - simple to learn, super efficient
9. Burpees and all variations - everyone hates burpees, there's a reason...
10. Thrusters - a personal favorite
11. High rep KB swings - have been compared to and cited as being as effective as running
12. Rower sprints
13. Sandbag conditioning - a shifting and very taxing external load that equals superb core strength
14. LOTS of push-ups in all varieties, explosive and strict
15. Pistols on a KB - a true test of balance!
16. Wall climbs - try one, you'll learn why very quickly
17. HSPU on parallel bars, handstands, walking on hands
18. Planks and L-sits
19. Jumping rope
20. Rope climbing - this is a life skill, learn technique and build incredible grip strength
21. Front Squats - flexible, solid and strong
22. Tire flips, sledge hammer work, strongman carries - tried and tested, proven effective
23. “The Exercise” - "Easy to learn, hard to master, excellent long term benefits"
24. Sled pull/push - as functional as it gets...
25. Parkour - another life skill, environmental adaptation at its finest

Baseline:

ROM + Mobility Drills

Strength:

10-8-6-4-2 Reps of
Deadlift 80% 1RM
Pistols each leg
HSPU's on 45# bumper plates

Work Capacity:

As fast as possible:
50-40-30-20-10 Reps of
KB swings 55/35 lbs.
Sit-ups