Day 133

A. Strength

Bench press - Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B. Accessory Work

Ring Dips - 2 x MAX reps (rest 3 minutes between efforts)

C. Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring Rows

14 Med Ball Sit ups (20/14)
21 Med Ball Cleans (20/14)

*Rings Rows are set to where the top of the Ring sits at Hip height. Feet are placed 20 inches off of the ground where body is Parallel to floor with arms locked out. *

Day 132 (Hero Day)

Hero Day

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 Pull-ups
15 Kettlebell Swings (53)
20 Box Jumps (24)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. 

The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Day 131

A. Squat

4 x 7 Front Squat, across

B. Single Leg Accessory Work

3 x 12 Back Rack Barbell Reverse Lunge

C. Posterior Chain Giant Set

3 x 20 Russian KB Swings (Heavy)
3 x 20 Back Extensions
3 x 20 Banded Good Mornings

D. Core

3 x 20 Sprinter Sit-ups

Rest 1 minute between sets

Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Day 129

A. Squat

Back Squat - Heavy set of 5

B. Squat

Front Squat - Heavy set of 5

C. MetCon (EMOM)

Odd: 30 Double Unders + 10 KB Swings (53/35)
Even: 12 Burpees

Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 127 (Track Session)

A. Explosiveness

5 Sets of,

Kneeling Jumps into Med Ball Throw and Sprint (Demo)

B. Agility/ Sprinting

Every 1:30 for 15 sets,

50yd Shuttle + 100yd Shuttle

This should be performed as a 25 yd out and back, and a 50 yd out and back.

Day 126

A. Strength

Trap Bar Deadlift – Heavy Triple

B. Unilateral Movement (4 second Eccentric)

Bulgarian split squat (Goblet Hold) 3 x 6-12

C. Hip extension exercise

Cable Pull-throughs 3 x 10

D. Ground Based Abdominal Circuit

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Perform 10-20 reps of each exercise and go through the circuit 2-3 times.

Rest 1-2 minutes between circuits.

Day 125

A. Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Three sets of:

Kneeling Medball Jump throw to sprint (demo)

C. Strength

Bench Press – Heavy Double

D. Four sets for max reps:

45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

Day 124 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

At 3.2.1 Go run 50 yards and back as fast as possible.

At the 1 minute mark, sprint 100 yards and back. 

At the 3 minute mark sprint to the 50 and back, then the 100 and back. 

That is one round. 

At the 6 minute mark begin round 2. 

Record times for all 9 intervals.

 

These should be all-out efforts.

Day 123

A. Strength (Superset)

Four sets of,

DB Floor press x 10

rest 30s

Barbell Bent over row x 10

Rest 60s

B. MetCon

EMOM x 20

4 rounds of: :45 on/:15 off

1. Max reps of Thrusters (95/65)
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian KBS (70/53)
5. Rest

Day 122

A. Strength

EMOM x 15 minutes,

1 Split Jerk

B. MetCon (Time)

15 rounds of,

5 Hang Cleans (95/65)

3 Front Squats (95/65)

1 Strict Shoulder Press (95/65)

Day 121 (Track/Field Session)

A. Warm-Up

2 Rounds of,

20 Overhead Walking Lunges (45/25)
20 AbMat Sit-Ups
20 Banded Good Mornings
:45 Plank Hold

B. Speed/Acceleration

6 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

Rest is your walk back to the start.

C. Agility/ Acceleration

4 x 15 yard out and back shuttle + 50 yard sprint

Rest is your walk back to start.

Day 120

A. Superset

Front Squat (4 x 6)
Rest 30s
Chin-up (4 x 8) - Weighted if applicable
Rest 60s

B. MetCon (Time)

30 Bear Complex (135/95)

1 Rep =

Power Clean
Front Squat
Push Press
Back Squat
Push Press

You can combine movements… Power clean, front squat, push press would be a Thruster.

Day 119

A. Skill

EMOM x 12 Minutes

2 Squat Cleans, not Touch & Go

B. Skill

6 sets of,

Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + BN Jerk)

C. MetCon 

EMOM x 12 Minutes

Even: 40 Double Unders
Odd: 12 Burpees

Day 118

A. Bench

Bench Press (10-8-6-4-2-5-10)

B. Strength Superset

Four sets of,

DB Single Arm Row x 10
Band Pull Apart x 15 (2 sets overhead, 2 sets underhand)

C. Vanity Work

Three sets of,

Barbell Curl x 10
Stationary Dips x 15 (Sub bench dips)

Day 117

A. Strength

EMOM x 15 minutes

1 Snatch

B. MetCon (Time)

5 Snatches (115/75)
5 Muscle Ups/ 10 C2B/ 12 Pull-Ups/ 12 Ring Rows
5 HSPU/ 3 Wall Climbs/ 12 Push-Ups

Day 116

A. Squat

Work up to a heavy double Pause Front Squat

– 3 seconds at the bottom of each rep

B. Squat

4 × 4 Front Squat

C. MetCon (AMRAP) x 7 Minutes,

20 Hand to Hand KBS (53/35)

12 Toes 2 Bar 

Day 115

A. MetCon (Time)

"Barbara"

5 Rounds for time(s) of,

20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats

Rest 3 minutes after each round.

B. Core

Accumulate 100 Hollow Rocks

Note attempts. ex. 25/10/10 etc.

Day 114 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Conditioning

Every 2 minutes for 40 minutes,

200m Sprint

- Stay consistent with your times.