Oct 11 2022-Tues ESD AEROBIC PWR

AEROBIC PWR

Body Weight Circuit 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1.Jumps Squats
2.Iso SKB Goblet Squat
3.Push Ups
4.Superman Iso Hold
5.Split Squat Jumps
6.Side Plank-Right
7. Burpee
8.Pull Up Negatives
9.Mountian Climbers
10.Prone Shoulder Taps
11.Side Plank-Left
12. 5/10/15 yd shuttle
13.Sit Ups
14.Bearcrawl Fwd/Backward
15.Rest

Oct 10 2022-Mon UB STR

PWR

1/2 Halo MB Slams 4x5ea
Scap Pull Ups 4x12

PRI
Bench
warm up  36₁   49₁    61 _{1   working}   70 ₁     76 ₁       79 ₁         82 ₁    85 ₁    85-88 ₁ 
                     10      8      5                       4         4          4             3         3        3
Bent Over Barbell Rows 5x5

SEC
Standing BB or KB Push Press 4x5
Weighted Pull Up 4x4

AUX/ROT
Single Arm Offset DB or KB Bench x5ea
Band Archer Pulls x12ea
Lateral Sandbag Plank pulls x10 yds ea

AUX
I's, Y', T's (TRX or Change Plates) x 10ea

Oct 7 2022-Fri SKILL ACQUISITION ACCEL DECEL

SKILL ACQUISITION

MECHANICS

Seated Arm Action 4-6 x :10sec
Wall Accelerators Single Switches 4 x :10 sec
Wall Accelerators Double Switches 4 x :10 sec
Wall Accelerators Triple Switches 4 x :10 sec
Wall Accelerators Continuous 4 x :10 sec

STARTS
Two Point Staggered 2 x5 yards
Lateral Open 2 x5 yards
Lateral Crossover 2 x5 yards
Backwards 2 x5 yards
1/2 Kneeling 2 x5 yards
Prone Shooter Position 2 x5 yards
Seated 2 x5 yards
Two Point Even 2 x5 yards

ACCEL/DECEL
Go-Hold-Go ×4-6 reps
Go-Buzz-Go ×4-6 reps
Reaction Drill x4-6 reps

Oct 6 2022-Thu TB STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.

Clean Pull+ Power Clean  61₁     67₁    67-70₁     70-73₁  

                                                                                               5ea    5ea     5ea           5ea         max rest 1:20sec btw sets

Or Overhead MB Toss x5 + Broad Jumps x5 x5sets
Kneeling Wrist Mobility 3x :20-:30sec

PRI
Front/Back Squat  49₁   58_{1    Warm Ups}  64₁      70-73_{4-6    Every :90sec on working set}
                              8       6                  6         5
Supine Glute Bridge with Knee hug 4x8ea

SEC

DB Incline Bench 4x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 4x5ea

AUX/ROT

DB/KB Single Leg RDL's  3x5ea          _{max rest :60-75sec between rounds}

SKB farmers Walk 3x 40 yards each
Prone Plank pulls 3x10ea
DB curl and press 3x8

Oct 5 2022-Wed ESD ANAEROBIC PWR

ANAEROBIC POWER

2 to 3 Rounds of

Work :30 Sec

Rest 1:30-2:00

5 Reps Per Round

Pick one implement and complete the entire round with that one implement. Each :30 work interval is nt.  You will rest between 1:30 to 2:00 between reps.  Start by resting 1:30 but if you find that you are unable to complete the following reps at the same intensity and at the same working distance or unit of measure switch to the 2:00 rest interval.

Rest 3-5 Min between sets.

Choice of implements
Curve Treadmill
Sled Push (record distance)
Shuttle (20yds and back as many times as possible in :30sec, record distance)
Versa Climber (record distance)
Jacobs Ladder (record distance)
Air Bike (record calories)

Row (record distance)

Oct 4 2022-Tues UB MAX MUS END

PWR 

Lateral MB Wall Toss 4x8ea

Scap push ups 4x12

PRI(circuit style from PRI thru FINISHER) 4--5Rounds Total

Bench  warm up x10,8 Working Sets xMax
Seated Band Rows x12

SEC
1 Arm DB or KB or Push Press x8ea 
Pull Up x Max

AUX/ROT

Sandbag Plank Pull x20 yards ea

Band Face Pulls x12
TRX I,Y,T's x8es

FINISHER
Ski Erg or Battle Ropes x :30sec

Oct 3 2022-Mon LB STR

PWR

Cleans Pull Warm Up 64 ₁ Power Cleans   70 ₁   76 ₁     79 ₁           

                                     _{5                            4       4         4}

Or Vert MB Toss 4x8
Pigeon or brettzle stretch 4x :20-:30sec each side

PRI
Deadlift Var.         49        58 ₁    Warm Up      64 ₁      70₁        73-76 ₁          76-79 ₁ 

                                  8           6                               5          5             5                  5
Shin Box Rotations 3x8ea

SEC

KB/DB RFE Slingle leg squat 3x5ea
Glute Ham Raises 3x5

AUX/ROT
Barbell Glute Bridge 3x8
Iso Superman Holds x:30sec
KB or Sandbag Turkish get ups 3x4e