Jul 1 2022 -Fri ACTIVE RECOVERY

ACTIVE RECOVERY

MOBILITY

Hurdles

Seated Hip Switches x 20
Seated Hip Ext x 20
Over/Under 8 Trips

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest

Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min

Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace

Jun 30 2022-Thu TB MAX STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.
Clean Pull+Power Clean  67₁     73₁    76₁     79₁       82-85_{1     max rest 1:20sec btw sets}

                                         3ea    3ea     3ea     3ea     3ea 
PRI
Deadlift  64₁   70_{1    Warm Ups}  76-79₁      82-85 _{8    Every :70sec on working set}
                    8       6                  4               2
Active Straight Leg Raise 4x8ea

SEC

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea

AUX/ROT

MB Slam w/ Burpee 4x8
Sandbag Shouler Clean + Get Up  4x5ea   _{max rest :60-75sec between rounds}

Isos Lateral Band Punch and Hold 4x:20-:30sec ea

Jun 29 2022-Wed ANAEROBIC CAP

ANAEROBIC CAPACITY

Work = x :30sec

Rest =  x :90sec

2:00 Min Rest Between Sets

3 Sets

Start with station 1, work your way thru all 8 stations at the works and rest ratios above. After completing all 8 reps rest 2 min before starting the next set.

1.Versa Climber (distance)
2.Air Bike (calories)
4.Jacobs Ladder (distance)
5.MB Get up Sit Ups (reps)
6.Row (distance)
7.Treadmill (distance)
8.Shuttle (distance) 20 yards and back amrap

Jun 28 2022-Tues UB MUS END

PWR
Bent Over Plate Retraction 4x12

Tire Sledgehammer Strikes 4x8ea

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Incline Bench or 1/2 Kneeling Landmine Press  [10] x10
SKB or DB Unsupported  Rows x10ea

SEC
DKB Push Press x8ea
Pull Up Negatives x8 (3 sec down)

AUX/ROT

Lying SKB or SDB Single Arm Floor Press x10
Lateral Sandbag Plank Pulls x10yds

Prone Iso A, W, Y x:15sec ea

FINISHER

Battle Rope x:30sec
or
Ski Erg x:30sec

Jun 27 2022-Mon LB STR

PWR
Clean Pulls  64 ₁ Power Cleans   76 ₁   82 ₁     85 ₁       88 _1.        or..............

                 5                                 3       3         3         2     

Mini Hurdle hop(10hops) + Sprint (5yards) 6x2
Wall Ankle Mobility 4x :20-:30sec each side

PRI
Front/Back Squat 
Warm Up  48 ₁        61 ₁ Working 70 ₁      76 ₁        79 ₁          82 ₁         85₁        85-88 ₁

                  10           6                     5         4              4              3         3              3
Pigeon, brettzle, or couch stretch 4x :20-:30sec each side

SEC 3

KB/DB RFE Single leg squat 4x5ea
Glute Ham Raises 4x5


AUX/ROT
Supine Hamstring Walk x8
Iso GHD Back Ext Holds x:30sec
Prone Planks x:30sec

Jun 24 2022-Fri LB STR END

PWR
Combo: Clean Pull + Power Clean or Heavy Sled Push 8 x :30sec

67 ₁      70₂       73₁     76₁              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      

PRI 
Squat or Deadlift

Warm up: 58₁          67₁         67₁      Working        76-79₆   start working sets every :80sec 

                 4-8      4-8       2-5                               4
Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC

Weighted (Vest, DB, KB)  Step Ups 4x5ea

Band Goodmornings 4x8 max rest between rounds :60-:90 sec

    

AUX/ROT

Lateral Bounds 3x8 ea

Prone back Ext 3x10
STAB Leg Curls 3x8
1/2 Kneeling Chops & Lifts 4x8ea  max rest between rounds :60-:90 sec

Jun 23 2022-Thu SKILL ACQUISITION AGILITY or RUCK RUN

FOOTWORK

Agility Ladder
Fwd 1 foot, Fwd 2 feet, Fwd double chop, Fwd In and out, Lateral 2 feet high knees, Lateral jab step lead foot, Lateral jab step trail foot, Lateral in and Out, Lateral scissor, Lateral hops in and out, Fwd hops 2 feet, Fwd hops 1 foot rt, Fwd hops 1 foot lt, Fwd hopscotch, Fwd weave, Fwd weave 2 feet out x 2 reps each

AGILITY DRILLS work to rest 5:1
1/2 Figure 8 x2 each way
Full Figure 8's x2 each way
Pro Agility x2 each way
X Drill x2 each way

Diamond Drill x2 each way

OR RUCK 

120 min Ruck march