Weekend Rest!

Good week of training, eat well, get some rest, stay hydrated!

Friday

"Do not be deceived, God is not mocked; for whatever a man sows, that will he reap...Therefore, as we have opportunity, let us do good, for in due season we shall reap, if we do not lose heart."
Galatians 6:7-10

Strength/Stamina:

Complete 100 yds of walking barbell lunges. Use 3/4 of your BW for loading. After every 8x lunges stop and perform 4x rack jerk; every time you drop the bar a penalty is incurred. One penalty is equivalent to 7x burpees, performed immediately.

Thursday

Active Recovery:

Swim 2000m

or

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...

"Fortitude is the moral virtue that ensures firmness in difficulties and constancy in the pursuit of the good. It strengthens the resolve to resist temptations and to overcome obstacles in the moral life. The virtue of fortitude enables one to conquer fear, even fear of death, and to face trials and persecutions. It disposes one even to renounce and sacrifice his life in defense of a just cause."

Wednesday

"Go to the ant, you sluggard! Consider her ways and be wise, Which, having no captain, Overseer or ruler, Provides her supplies in the summer, And gathers her food in the harvest. How long will you slumber, O sluggard? When will you rise from your sleep? A little sleep, a little slumber, A little folding of the hands to sleep--So shall poverty come to you like a prowler, And your need like an armed man."
Proverbs 6:6-11

Baseline:

800m Run

Stamina:

While wearing a 20-40# weighted vest perform 6-10x Hill Sprints, rest 1 minute between efforts

Then

40x Weighted box jumps 42/36 inch box*
40x Unweighted box jumps 42/36 inch box

*Continue wearing your weighted vest or hold a dumbbell or med-ball

Tuesday

"God is our refuge and strength, A very present help in trouble. Therefore we will not fear, Even though the earth be removed, And though the mountains be carried into the midst of the sea..."
Psalm 46:1-2

Work Capacity:

10 Rounds for time while wearing a 20-40# weighted vest
10x Deadlift at BW
10x Hand-release push-ups

Monday

"Cast thy burden upon the LORD, and he shall sustain thee: he shall never suffer the righteous to be moved."
Psalm 55:22

Strength:

Work up to 1RM Squat-clean

Work Capacity:

For time:
50x C+J 95/65 lbs.
50x SDHP 95/65 lbs.
100x Flutter kicks

Weekend Rest!

"Now also when I am old and grayheaded, O God, forsake me not; until I have shewed thy strength unto this generation, and thy power to every one that is to come."
Psalm 71:18

Yeah rest and recovery! It was 108 degrees today - yuck...

Friday

"Life is either a daring adventure or nothing."
- Helen Keller

Baseline:

Run 800m

Stamina:

2 Rounds
3x Hill sprint repeats
Rest 30 secs.
2x Hill sprint repeats
Rest 30 secs.
1x Hill sprint
Rest 3 mins.

Notes: Find a hill about 100 feet long and steep; these are not gradual inclines these are "lets do work" vertical ball-busters. Sprint to the top all out, turn around jog back down and immediately repeat for said reps. Stay HYDRATED!

Thursday

"Even between a rock and a hard place, you still have a choice!"

Active Recovery:

LSD swim or run!

Wednesday

"Everything worth anything is hard!"
- Me

Strength:

5 Rounds
Max rep dumbbell thrusters 2x 50/25 lbs. for 30 secs.
Rest 30 secs.

Then immediately after perform:

5 Rounds
Max rep dumbbell swings right arm 50/25 lbs. for 30 secs.
Rest 30 secs.
Max rep dumbbell swings left arm 50/25 lbs. for 30 secs.
Rest 30 secs.

Tuesday

"Say not thou, What is the cause that the former days were better than these? For thou dost not inquire wisely concerning this."
Ecclesiastes 7:10

Strength Endurance:

While wearing a 20# vest complete 100x Pull-ups for time

Notes: If you don't have a 20# vest improvise! Use a weighted backpack, hold a dumbbell or med-ball between your legs, or wear a kettle bell on a weight belt. Trained to Conquer focuses on strict or dead hang pull-ups only; no kipping here!

Monday

"Only let your conversation be as it becometh the gospel of Christ: that whether I come and see you, or else be absent, I may hear of your affairs, that ye stand fast in one spirit, with one mind striving together for the faith of the gospel; And in nothing terrified by your adversaries: which is to them an evident token of perdition, but to you of salvation, and that of God."
Philippians 1:27-28

Baseline:

ROM + Mobility Drills

Strength:

30-10-5-3-2-1
Front Squat

Work Capacity:

15-10-5 Reps of:
K.B. Snatch LH
K.B. Snatch RH
Toes-to-bar

Notes: Use a kettle bell weight that challenges you to make each set unbroken, recommended 2 pood.

Weekend Rest!

"And he said, My presence shall go with thee, and I will give thee rest."
Exodus 33:14

Long weekend of rest. Enjoy nature, explore!

Thursday

“They can because they think they can.”
– Virgil

Work Capacity:

300x Burpees for time

Notes: It's not a 1000...

Wednesday

"Thou art worthy, O Lord, to receive glory and honour and power: for thou hast created all things, and for thy pleasure they are and were created."
Revelation 4:11

General Physical Preparedness:

30x Sandbag get-ups 100/60 lbs.
30x Muscle-ups (Bar or rings, or mix it up)
30x Squats at a minimum 100 lbs. (Squat an odd object - sandbag, log, stone, buddy, etc.)

Tuesday

"In the last day, that great day of the feast, Jesus stood and cried, saying If any man thirst, let him come unto me, and drink."
John 7:37

General Physical Preparedness:

Swim 500m in open water for time

Then

Practice underwater swimming minimum distance 25m

Monday

"'Now see that I, even I, am He, And there is no God besides Me; I kill and I make alive; I wound and I heal; Nor is there any who can deliver from My hand."
Deuteronomy 32:39

Baseline:

ROM + Mobility Drills

Strength:

Work up to 3RM Deadlift

Then

7 Rounds
3x Deadlift
3x Hang clean
3x Push-press
Increase weight each round; rest as needed after each round.

Work Capacity:

50x Double-unders
50x Sit-ups
50x Double-unders
40x Sit-ups
50x Double-unders
30x Sit-ups
50x Double-unders
20x Sit-ups
50x Double-unders
10x Sit-ups

Weekend Rest!

"For I know the thoughts that I think toward you, saith the LORD, thoughts of peace, and not of evil, to give you an expected end."
Jeremiah 29:11

Rest Day! Go have fun with your weekend...

Friday

"God is our refuge and strength, A very present help in trouble. Therefore we will not fear, Even though the earth be removed,
And though the mountains be carried into the midst of the sea; Though its waters roar and be troubled, Though the mountains shake with its swelling. Selah"
Psalm 46:1-3

Strength:

5 Rounds for time
5x Push-press (Go heavy, challenge yourself)
10x Burpees

Durability:

20-18-16-14-12-10 Reps of
GHD sit-ups
Back extensions

Work Capacity:

8-7-6-5-4-3-2-1 Reps of
Tire flips (400-600 lbs)
Box jumps

Thursday

"The LORD is my light and my salvation; whom shall I fear? the LORD is the strength of my life; of whom shall I be afraid?"
Psalm 27:1

Rest Day! Enjoy!

Wednesday

"Hearken; Behold, there went out a sower to sow..."
Mark 4:3

Strength:

5 Rounds for time
Front squat max reps at BW
7x Burpee pull-ups

Then

2 Rounds
Bench press max reps at BW
Rest as needed

Tuesday

"In the beginning God created the heaven and the earth."
Genesis 1:1

Baseline:

For time:
100x Double-unders
30x Atomic push-ups
100x Double-unders

Stamina:

Ruck, bike, kayak, or some other activity for 3+ hours... Enjoy the outdoors.

Monday

"But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
Isaiah 40:31

Baseline:

ROM + Mobility Drills

Work Capacity:

4 Rounds
50x Double-unders
10x K.B. swings 88/60 lbs.

4 Rounds
40x Double-unders
10x K.B. snatches 75/50 lbs.

4 Rounds
30x Double-unders
10x K.B. cleans 70/40 lbs.

4 Rounds
20x Double-unders
10x K.B. figure-8's 65/35 lbs.

4 Rounds
10x Double-unders
10x K.B. slasher-to-halo 55/30 lbs.

Weekend Rest!

"This is the day which the LORD has made; we will rejoice and be glad in it."
Psalm 118:24

How can you not smile on a gorgeous day like today...

Friday

"Thou art all fair, my love; there is no spot in thee."
Song of Solomon 4:7

Baseline:

ROM + Mobility Drills

Strength Endurance:

Not for time:
60x Hang-squat clean 135/95 lbs
90x Bench press 135/95 lbs.
120x Situps

Thursday

"I have fought a good fight, I have finished my course, I have kept the faith..."
2 Timothy 4:7

Stamina:

30 Rounds
1x Heavy tire flip
2x Strict pull-ups
3x back extensions

Wednesday

"Blessed is the man whom thou chastenest, O LORD, and teachest him out of thy law..."
Psalm 94:12

General Physical Preparedness:

40x Precision Jumps from one platform to another at least 7-8 feet apart. Work on arching your jump so you land right on top of your target and your momentum comes down rather than forward.

Then

4x Hill Sprints - find a hill that is about 50 yards long and a very steep grade, and go!

Tuesday

"Fight the good fight of faith, lay hold on eternal life, whereunto thou art also called, and hast professed a good profession before many witnesses."
1 Timothy 6:12

Work Capacity:

7-6-5-4-3-2-1 Reps of:
Muscle-ups
Burpees x3

Notes: Looks like 7x muscle-ups 21x burpees, 6x muscle-ups 18x burpees, 5x muscle-ups 15x burpees, etc.

Weekend Rest!

"And I will walk at liberty: for I seek thy precepts."
Psalm 119:45

Rest up and enjoy your holiday weekend. Happy Independence Day!