Rest Day!

Take the weekend to rest up. Not too many heavy loads at all this week, but a lot of calisthenics. If your body is not used to this volume your tendons and joint areas will be sore. So relax, stretch and hydrate.

Work Capacity

Friday's Training Session:

10 Rounds:
Row 30 sec.
Rest 30 sec.

7 Rounds:
7x Sumo Deadlift High-pull 135/95 lbs.
35x Push-ups

Core Strength

Thursday's Training Session:

30-25-20-15-10-5 Reps of:
OHS 95/65 lbs.
Back extension
Sit-ups

Run 1 mile

Stamina

Wednesday's Training Session:

Run 1 mile

Then:
100m Karaoke ea. direction
100m High knees
100m Hurdler
100m High skip

Then:
10x 100m Sprint
Rest 30 secs. after each sprint

Work Capacity

Tuesday's Training Session:

10-9-8...1 Reps of:
Hang clean 115/65 lbs. x2
Renegade row push-up w/ 35/15 lbs. dumbbells
Goblet squat 75/40 lbs.
Chin-ups
Clean and press 45/25 lbs. dumbbell (each arm)

Strength

Monday's Training Session:

10-9-8...1 Reps of:
Pull-ups
Push-ups x2
Sit-ups x2
Chin-ups
Push-ups x2
Sit-ups x2

Notes: Looks like 10x pull-ups, 20x push-ups, 20x sit-ups, 10x chin-ups, 20x push-ups, 20x sit-ups, 9x pull-ups, 18x push-ups, 18x sit-ups, 9x chin-ups, 18x push-ups, 18x sit-ups, 8x pull-ups, 18x push-ups, 18x sit-ups, 9x chin-ups, 18x push-ups, 18x sit-ups, etc.

Work Capacity/Strength Endurance

Wednesday's Training Session:

Row 500m

21-15-9 reps of:
OHS 95/65 lbs.
Box jumps 24" box

Row 500m

9-15-21 reps of:
Thrusters 95/65 lbs.
KTE's

Row 500m

21-15-9 reps of:
Pull-ups
Back extensions

Notes: A lot of volume today, grind through at an intense pace, meaning work at your maximum sustainable output.

I will be deployed for a few weeks and will not have access to update this site; after today revisit the training starting on Thursday January 6th and work your way forward sequentially until I can get back. Try to beat previous P.R.'s and take note on any improvements in your performance.

Strength

Tuesday's Training Session:

Max rounds in 10 mins.
20' Rope climb

5 Rounds:
10x HSPU's
30x Double-unders

Notes: Rope climbing for time is deceptively difficult. Your forearms tend to flash pump with blood and your fingers go numb so be smart. Record the overall number of feet you successfully climbed.

As Spring nears and the weather becomes nicer I like to move out of the gym and get outside for the training sessions. With this transition our training will evolve from dumbbell and barbell work to tire flips, lots of sandbag training, rope climbs, rope pulls, lots of sprinting, sledgehammer work and throwing.

Work Capacity

Monday's Training Session:

For time:
Row 2k
105x Wallballs 20/12 lbs. to 10' target

Training is as much about honing your mental strength and toughness as it is physically conditioning your body to be able to adapt to a constantly changing environment. Eliminate the distractions - the tv, the radio, the comfort of a training partner, frequent and unecessary breaks, and focus on the hard work. Concentrate on the task at hand and complete it with every ounce of your available effort. This will hurt. This will be uncomfortable. This will take sacrifice. This will make you stronger!

Work Capacity

Sunday's Training Session:

10 Rounds:
15x SDHP 75 lbs.
15x Atomic push-up

Notes: The atomic push-up is performed with your feet resting in a pair rings or attached to a power wheel, bring your knees to your chest then return to normal push-up position and complete a push-up for 1 rep.