Week of 1.28.18

This week follow RUCK programming.  Moving into a gym-based stamina cycle, their goals will work nicely with yours so long as you are still keeping your diet intact.  

Posted on January 28, 2018 .

1.21.18

Warmup:

3x

HUG Hip Mobility Drill

10 overhead squat

LIFT

(1) Deadlift: work up from empty bar to working weight.  

(2) Put on a belt. One all out set at working weight.

(3) Remove 20% from bar.  One more all out set.

(4) GRIND:

40, 30, 20, 10:

KB Lunges

Kb snatch (divide up per side) 

30 seconds plank hold

Posted on January 15, 2018 .

1.19.18

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Dumbbell Pushups
10 Dumbbell Row

______________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weights
  2. Bench: Do one all out set at working weight
  3. Bench: Take 20% off bar- immediately do one more all out set.
  4. Row- repeat steps 2&3.
  5. GRIND:
    (1) 5 Rounds:
    10 Chinups OR Lat Pull Downs
    10 Push Press
    10 Russian Twist
    (2) 5 Rounds no stopping:
    7 Deadlift
    7 Rows
    7 Clean
    7 Front Squat
    7 Push Press
    7 Clean Grip Reverse Lunge
Posted on January 15, 2018 .

1.17.18

Warm-Up:
3x:
10 KB Sumo Deadlift with toes against wall
HUG Hip Mobility Drill

-_______________________

LIFT

  1. Squat: warm up from empty bar to working weight
  2. Put on a belt.  Do one all out set at working weight.
  3. Immediately remove 20% from bar.  Do one more all out set.
  4. 3x 1 minute weighted plank
  5. GRIND:
    1. 3x:
    8x Sumo Deadlift @ about 50-60% of deadlift working weight
    100m Sprint
    2. 10 Minutes
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on January 8, 2018 .

1.15.18

Warm-Up:
3x: 
SAM Shoulder Mobility Drill
10 Empty Bar Press

__________________________

LIFT

  1. Military Press: Warm up from empty bar to working weight.  Do an all out set of chin-ups between every set.
  2. Military Press: Put on a belt.  Do one all out set at working weight.
  3. Immediately drop 20% from the bar.  Do one more all out set.
  4. GRIND: 
    1. 20-15-10
    Accelerating Bench*
    Barbell or dumbbell row
    Weighted Sit-ups
    2. Barbell Complex: 5 Rounds without stopping:
    7 Deadlift
    7 Row
    7 Clean
    7 Front Squat
    7 Push Press
    7 Clean Grip Reverse Lunge

*Accelerating bench: load a bar with chains, bands, or use a "bench press slingshot" with regular weight on the bar.  These will all make the weight lighter at the bottom and heavier at the top- the goal during these grind sessions is to press with speed against the load (i.e., accelerate).  

Posted on January 8, 2018 .

1.13.18

Warm-Up:
3x:
10 Overhead Squat
HAM Hip Mobility Drill

________________

LIFT

  1. Deadlift: Warm-Up from empty bar to your working weight.
  2. Put on a belt.  Do one all-out set at working weight
  3. Immediately take 20% off the bar.  Do one more all out set.  
  4. GRIND:
    1. Sled Push or Pull:
    10 Minutes:
    1 Minute Push/Pull
    1 Minute Rest
    2. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest

NOTES: With the deadlift, it falls on you to keep your form correct.  If you haven't yet developed a good sense of awareness about what your body is doing, have a partner watch you- the moment your lumbar begins to round, that's when you stop your deadlift sets.  For those with more experience, you should have by now begun to be able to sense when you are rounding.  Regardless, it falls on you to exercise caution on these "all out" sets.  Better to stop a few reps early than to risk injury.

Posted on January 8, 2018 .

1.11.18

WARM-UP:

3x:
5X SAM Shoulder Mobility Drill
10 Pushups
10 inverted row OR 5 chin-ups 

LIFT:

  1. Warm up to working weight (about 70%) on bench press
  2. 1 all out set 
  3. Reverse pyramid starting from 50% of all out sets.
  4. GRIND:
    A. With 2 KB's or DB's: 50 reps without stop
    Clean-into squat-into push press
    B. 12 Minutes:
    40 seconds heavy sled drag
    80 seconds rest
Posted on January 8, 2018 .

1.9.18

WARMUP:

  1. HUG HIP MOBILITY DRILL 5X
  2. 3X
    10 Squats with toes against wall
    10 KB Swing

LIFT:

  1. Warm up to a moderate weight on squat (a load you can handle between 5-10 reps)
  2. One all out set at working weight- WEAR A BELT
  3. Reverse ladder from half of the all out set down (example, you get 10 reps, do 5-4-3-2-1
  4. GRIND:
    A. 20-15-10: No stopping, for time
    Sumo deadlift- light, at about 50% of your deadlift working weight
    Goblet squat
    Lying leg raise
    -REST 5 MINUTES AFTERWARDS-
    B. 12 Minutes:
    15 seconds KB Snatch
    15 seconds rest
Posted on January 8, 2018 .

1.7.18

Warm-Up:

3x:
SAM Shouler Mobility Drill
10 Empty Bar Press
10 Inverted Rows

________________________________

LIFT

  1. Military Press and Chin-Up (or chin-up variation*): work up to your working weight
  2. 1 all out set of each.
  3. Military press: drop about 20% off the bar.  Every minute on the minute, for ten minutes, do 5 reps.
  4. Repeat step 3 for chin-up variation
  5. GRIND:
    1. Barbell Complex: 10 MINUTES NON STOP
    7 row
    7 Deadlift
    7 Clean
    7 Push Press
    7 Front Squat
    -REST 5 MINUTES WHEN COMPLEX DONE-
    2. 5 Rounds (10 Minutes Total)
    1 Minute Plank Walk-Up
    1 Minute Suicide Sprint
Posted on December 30, 2017 .

1.5.18

WARM-UP:
3X
HAM HIP MOBILITY DRILL
10 GOBLET SQUAT
10 KB SWINGS

_____________________________

LIFT

  1. Deadlift: warm up to your working weight
  2. Put on a belt- do one all out set
  3. Take 20% off the bar.  Every minute, on the minute, do 5 reps.  For 10 minutes total.
  4. GRIND:
    1. 3x:
    10 Front Squats OR Goblet Squats
    1 Minute Suicide Sprint
    -REST 5 MINUTES WHEN DONE-
    2. 5 ROUNDS (15 MINUTES TOTAL)
    1 MINUTE WALL-SIT
    1 MINUTE PLANK POSITION
    1 MINUTE KB SWING
Posted on December 30, 2017 .

1.3.18

Warmup:
3x:
SAM Shoulder Mobility Drill
10 Pushups
10 Inverted Rows or DB row

__________________________________

LIFT

  1. Bench & Row- work up to your working weight
  2. 1 all out set of each
  3. Take about 20% off the bar, and do one more all out set of each.
  4. GRIND:
    1. Barbell Complex, 10 Minutes NON STOP
    7 Row
    7 Deadlift
    7 Clean
    7 Push Press
    7 Front Squat
    7 Clean Grip Reverse Lunge
    -REST 5 MINUTES AFTER COMPLEX DONE-
    2. 10 ROUNDS (20 MINUTES)
    1 MINUTE SUICIDE SPRINT
    1 MINUTE REST
Posted on December 30, 2017 .

1.1.18

WARMUP:

  1. HUG HIP MOBILITY DRILL 5X
  2. 3X
    10 Squats with toes against wall
    10 KB Swing

LIFT:

  1. BACK SQUAT: starting with an empty bar, work up to your working weight.  
  2. One all out set at working weight- WEAR A BELT
  3. Drop 20% off the bar- do one more all out set.  
  4. GRIND:
    A. 20-15-10: No stopping, for time
    Sumo deadlift- light, at about 50% of your deadlift working weight
    Goblet squat
    Lying leg raise
    -REST 5 MINUTES AFTERWARDS-
    B. 14 Minutes:
    15 seconds KB Snatch
    15 seconds rest
Posted on December 30, 2017 .

Week of 11.26.17

DELOAD WEEK

Lift no more than 70% of your normal working weights this week.  No high impact cardio.  Active recovery- play ball games, swim, bike etc.  

Posted on November 27, 2017 .