Wednesday, May 27, 2015

Day 43


“Fuel For Fire”

For time:

1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row

Tuesday, May 26, 2015

Day 42


A. Bench

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

- Build up in weight each set

B. Superset

Four sets of,

Strict Chin-Up x 8
Face Pull x 12

C. Superset

Three sets of,

Strict Stationary Dips x 12
BB Curls x 12

Saturday, May 23, 2015

Day 41 (Track Session)


A. Bounding 

4 x 6 Hurdle Hops

B. Sprints

4 x "Flying 40's"

C. Speed Work

“The New England Patriots Conditioning Test“

10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.

The Pats Conditioning Test varies by position.
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB’s.
A passing score is completing all 30 sprints under 7 seconds.
Post the number or sprints that you completed under 7 seconds.


Friday, May 22, 2015

Day 40 (Hero Day!)


Hero Day!!

“Wittman“

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thursday, May 21, 2015

Day 39 (Active Recovery)


Skill/ Strength

2 min max prowler push
Rest 2 minutes
2 min max double unders

MetCon (Intervals)

Row

10 x 300m 

30 sec rest between efforts

Wednesday, May 20, 2015

Day 38


A. Push Press

Work up to a 3 RM

B. MetCon (Time)

10-1 Bench Press (205/115)
10 Pull-ups between sets

C. Accessory Work

Ring Push ups

1 set close to failure – Leave 1-2 in the tank
1 set to failure
Rings should be set at 1″ off the floor. Be sure your hips travel the same distance as your shoulders and at the same time.

D. Pulling Superset

1. Barbell Bent Over Rows (3 x 6-12)
2. Bent Over Reverse Flyes (3 x 8-12) 

– yep, old school body building reverse flyes. Keep it light and controlled.

Tuesday, May 19, 2015

Day 37


A. Skill
 
For Time,

35 Thrusters (95/65) 

B. MetCon (Intervals)

10 Rounds of, 

500m Row - 1 Minute Rest between efforts -

Monday, May 18, 2015

Day 36


A. Deadlift

Deficit Deadlifts (Work up to a 3RM) 

– Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls.

B. Squat

Olympic Pause Squats (3 x 6) 

– Use high bar rack position and pause for 2 seconds in the hole of each squat

C. Accessory Work

Banded Good Morning 3 x 15

D. MetCon (Time)

Double “Annie”
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-ups

E. Recovery Row

7 mins of easy rowing

Saturday, May 16, 2015

Day 35


A. Snatch 

6 x 2, OTM at 60%

B. Clean and Jerk

6 x 2, OTM at 60%

C. Bounding 

Lateral Bounds (6 x 4) – Over and back = 2 reps. 

No pause on landing should. These should resemble a “Touch and Go” rep. 
Rest as needed between sets. Watch the demo video here

D. Single Leg Movement

Barbell Reverse Lunge (2 x 10) – 5/side, alternating.

E. MetCon 

5 Rounds for time

50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.
15 GHD Sit -ups

Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Friday, May 15, 2015

Day 34


A. Bench 

Bench Press

Work up to a 1 rep max

B. Accessory Movement

Push Press

1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

C. Superset 

3 Sets of,

1. Strict Bent Over Row x 6-8 reps 

– Overhand grip. No torso movement up or down throughout ROM.

2. Rehab High Hang Muscle Snatch x 8-12 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. 

Watch the demo video here.

D. Accessory Movement

Clean Grip Shrugs (4 x 12)

– Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

E. MetCon (Time)

"Gallant"

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Thursday, May 14, 2015

Day 33 (Recovery Day)


A. Skill

8 Rounds (2 Minutes Per Round)

:45 Plank Hold 
100m Shuttle (20m increments)

B. Row

6 sets of 30 calorie Row, :30 rest between sets

Wednesday, May 13, 2015

Day 32


A. Mobility

Lats/Shoulders/ Ant. Hips

B. Warm-Up/ Skill

Three Sets not for Time:

2 25m Sled Push Shuttle
200m Run
20 GHD Situps
20 Box Jump Overs

C. MetCon 

(EMOM) x 15 Minutes 

Min. 1: 10 KBS (2/1.5)
Min. 2: 1 Round of Cindy
Min. 3: 20 Butterfly AbMat Sit-ups

D. Flexibility 

Lower Back/ Hamstrings/Lats

Tuesday, May 12, 2015

Day 31


A. Warm-up 

3 sets jumping jacks x 10 
3 sets pogo jumps x 50 
3 sets of wide outs x 10
2 sets of 20 yard skips 
2 sets of 20 yard side shuffle
2 sets of 20 yard carioca
2 sets of 20 yards backward run
1 set of fire hydrants x 8
1 set of forward hip circles x 8

B. Squat

Back Squat - work up to a Heavy Single

C. Squat 

Front Squats (3 x 10), across.

D. Pulls 

Romanian Deadlifts (3 x 8-12), across.

E. MetCon (Not for Time) 

4 rounds of:

30s Side Plank (Each Side)
15 Weighted Abmat Sit ups 70/50 – anchored feet
12 Strict Toes to Bar – no swing, no kip, control the negative.

F. Recovery Row

7 min easy Row

Monday, May 11, 2015

Day 30



A. Warm-up 

3 sets jumping jacks x 10 
3 sets agility ladder x length 
3 sets of wide outs x 10
2 sets of 20 yard skips 
2 sets of 20 yard side shuffle 
2 sets of 20 yard carioca
2 sets of 20 yards backward run 
1 set of fire hydrants x 8
1 set of forward hip circles x 8 
1 set of backward hip circles x 8
1 set of side leg raise x 8
2 sets of band shoulder external rotation x 10
2 sets of band shoulder row x 10
2 sets of band pull-apart x 10 

B. Incline Bench 

Do 3 warmup sets of 5 reps.

Perform 4 sets of 10 with your 10 RM.

C. One Arm Dumbbell Row 

1 x 8 (warm-up) 
4 x 8 

D. Superset

Cable Tri-cep Push-down (4 x 12)
Dumbbell Hammer Curls (4 x 8)

E. Core Superset

Decline Sit-Up (3 x 15)
Med Ball Slam (3 x 20)

Saturday, May 9, 2015

Day 29 (Track Session)


A.) Bounding 

Hurdle Hops (4 x 6) 

B.) Agility

4 x 10-20 yard out and back shuttle, rest as needed

C. "Flying 40's"

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Tosh Sprints

3 rounds for time of,

200m Run
400m Run
600m Run

Rest as long as the previous run took. Record time for each interval. This can be done with a partner as work/rest.

Friday, May 8, 2015

Day 28


A. Mobility

Hips/Front Rack Position

B. Squats

Front Squats

Wave 1: 3 @75% – 2 @80% – 1 @85%
Wave 2: 3 @80% – 2 @85% – 1 @90%

*rest approx 90s between sets*

C. MetCon (AMRAP) x 8 minutes

200m run
10 Goblet Squats (70/50)

2 minutes rest into

D. MetCon (Time) 

50 Back Rack Alt. Forward Lunges (95/65) – total

E. Flexibility

Ant. Hips/ Glutes/Lower Back

Thursday, May 7, 2015

Day 27


A. Squat

Every 1:30,

Front Squat (4×2 @ 80%,4×3 @ 80%)

B. MetCon (Time)

21-18-15-12-9-6-3

Power Cleans (135/95)
Burpees Over Bar

Wednesday, May 6, 2015

Day 26


A. Strength

EMOM x 15 Minutes,

1 Rep Clean & Jerk

B. MetCon (Time) *
12 minute time Cap*

50-35-20 (20/14)

Wall Ball

100-70-40

Double Unders

Tuesday, May 5, 2015

Day 25


A. Skill

EMOM x 16 minutes

Odd Minutes : 5 Strict Pull Ups
Even Minutes : 30 double unders

B. MetCon (Time)

3 Rounds of

12 Front Squats (185/125)
25 KB Swings (53/35)
400m Run

Monday, May 4, 2015

Day 24 (Track Session)


A. Bounding 

6 × 6 Hurdle Hops

B. Agility

4 x Pro Agility Shuttle (5-10-5)

C. Sprints

300m Shuttle (6×25 yds out and back)

D. Conditioning

Every 3 minutes for 18 minutes (6 rounds)

400m Run

Saturday, May 2, 2015

Day 23


A. Bench

Bench Press - Work up to a Heavy Single

B. MetCon (AMRAP) x 12 Minutes

20 GHD’s
20 Hip Extensions
20 Push Ups

Friday, May 1, 2015

Day 22 (Hero Day!)

Hero Day!!


Sometimes you just need to work…for awhile!

“Small”

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24/20″ box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.