Wednesday

Conditioning

10 Sets:

Sprint uphill for 20 seconds

Rest 1 min

Note: Find a patch of vertical, it could be in the wilderness or on a paved road, but you need a decent incline to challenge you. These sprints should be conducted at the highest output you can sustain for all ten sets. 

Tuesday

Strength

Deadlift 3-3-3-3-3-3 

Accessory Work

3x10 3-point DB row, as heavy as possible

3 Sets

100yd LH suitcase carry, as heavy as possible

100yd RH suitcase carry, as heavy as possible

Note: Looking for the deadlift to be around 70% of your max on the first working set and ending at 80% or a little more for the last couple sets. The suitcase carry is essentially a 1-arm farmer walk, that forces your core to work harder due to imbalanced loading. Take your time to warm-up and sustain movement integrity as priority one. Strength is integral to overall fitness, but a "number" in the gym is useless if it induces injury. Therefore, train with the understanding that it's a means, not the end goal!

Monday

Strength Endurance

Complete as many rounds as possible within 15 minutes:

5x Towel grip pull-ups

8x Lateral plyo push-ups, over 45lb bumper plate

12x Pistol squats, alternating

10x Weighted overhead sit-ups, 45lb bar or plate

Note: Utilize a towel draped over your pull-up bar or other suspension-worthy horizontal, then grab each end for a challenging grip variation of the standard pull-up. Work purposefully to keep moving, while focusing on quality movement. If your job requires you to wear body armor or you are a firefighter, add a weighted vest to your efforts. Train hard, stay safe!