Week of 9.25.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on September 25, 2017 .

Week of 8.20.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on August 20, 2017 .

8.6.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 6-7 reps and it feels like you have 1 or 2 reps left in the tank.  Stay at that weight. For 30 Minutes, do as many sets as possible of:
    5 or more reps barbell bench (as many reps as you can leaving 1 or 2 reps in the tank)
    5 or more pull-ups/chin-ups or pendlay rows.  In between each set, do the Y+L shoulder mobility drill. 
  2. 5 Minute AMRAP:
    10 Pushups on DB's
    10 Renegade Rows
    10 Mountain Climbers
    -REST 2 MINUTES WHEN DONE-
  3. 10 Minutes continuous:
    Run 100m
    Plank 30 Seconds
    -REST AS YOU TRANSITION TO STEP 4-
  4. 20 Minutes Swim (preferred) or bike/row

     
Posted on July 30, 2017 .

8.4.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 5 Minute AMRAP
    20 Air Squat
    20 KB Swing
    -REST 2 MINUTES WHEN DONE-
  4. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
    -REST AS YOU TRANSITION TO STEP 6-
  5. 20 Minutes Swim (preferred), or bike/row
Posted on July 30, 2017 .

8.2.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of DB Rows @ about 1/3 of bodyweight.  Work briskly between sets, taking little to no rest.  
  4. 5 Minutes: complete as many KB Snatches as possible
    -REST 2 MINUTES WHEN DONE-
  5. 10 Minute AMRAP
    5 Push Press with 2 KB's or DB's
    7 KB Swings
    20 Full Body Crunch
    -REST BY TRANSITIONING TO STEP 6-
  6. 20 Minutes: Swim (preferred), bike or row 

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on July 30, 2017 .

7.31.17

Warm-Up
3x
50 KB Swings
HUG Hip Mobility Drill
__________

  1. Deadlift: Work up to a "max" of 5*
  2. Take about 20 minutes.  Do sets of 3 at your weight from step one.  In between, do a set of "HUG Hip Mobility Drill"
  3. 5 Minute AMRAP:
    10 Front Squat
    20 KB Swings
    30 Crunches
    -2 MINUTES REST WHEN DONE-
  4. 10 Minute Barbell Hell- with a LIGHT load (or do with 2 KB's).  NO STOPPING
    5 Deadlift
    5 Row
    5 Clean
    5 Press
    5 Squat (front or back)
    -REST 2 MINUTES WHEN DONE-
  5. 20 Minutes: Bike or Row, moderate intensity
     
Posted on July 30, 2017 .

Week of 7.24.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on July 24, 2017 .

7.23.17

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. 10 Minute AMRAP
    7 Barbell Hip Bridge
    18 50m Suicide Sprint (18 lengths)
    18 Hollow Rocks
    -REST 5 MINUTES AFTERWARDS-
    B. 14 Minutes:
    15 seconds KB Snatch
    15 seconds rest
Posted on July 17, 2017 .

7.21.17

WARM-UP

  1. 100 single unders
  2. 3x:
    10 Pushup
    10 Row with light barbell
    10 Lunging dislocates

LIFT:

  1. Work up to a moderate weight on military press (should be about 70% of 1RM).  Do one all out set- you should get a minimum of 5 reps, but aim for 10+.  
  2. Starting at half of your "all-out" sets, do a reverse ladder.
    --Pullups: If you are able to do at least 10 pull-ups, you should do a set of 10 between every set of military press, even the warmup sets.  
  3. GRIND:
    A: 5 Rounds:
    40 seconds Heavy Sled Drag
    80 seconds recovery
    B: KB Complex: 
    50 Man Makers with light DB's or KB's- try to do without stopping
Posted on July 17, 2017 .

7.19.17

Warmup:

  1. HUG Hip Mobility Drill
  2. 3x:
    10 lunging dislocates
    10 pushups
    10 KB swings

LIFT:

  1. Deadlift: Warm up to a weight you can handle 5-10 reps.  Wearing a belt, do one all out set.  Have a spotter watch you and tell you if you start to round your back (that's the time to stop).
  2. Take half of those reps (round if you have to), and do a reverse ladder.  So if you got 7 reps, do 4-3-2-1
  3. GRIND:
    A. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
    REST 5 MINUTES, THEN:
    B. Load bar at a weight your shoulders can handle with no problem (try 95 lbs for men)   
    5 Rounds- NO REST, NO SETTING BAR DOWN:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press
    5 Back Squat
Posted on July 17, 2017 .

7.16.17

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 July 9, 2017 .

7.14.17

WARM-UP

  1. 100 single unders
  2. 3x:
    10 Pushup
    10 Row with light barbell
    10 Lunging dislocates

LIFT:

  1. Work up to a moderate weight on military press (should be about 70% of 1RM).  Do one all out set- you should get a minimum of 5 reps, but aim for 10+.  
  2. Starting at half of your "all-out" sets, do a reverse ladder.
    --Pullups: If you are able to do at least 10 pull-ups, you should do a set of 10 between every set of military press, even the warmup sets.  
  3. GRIND:
    A: 5 Rounds:
    40 seconds Heavy Sled Drag
    80 seconds recovery
    B: KB Complex: 
    50 Man Makers with light DB's or KB's- try to do without stopping
Posted on July 9, 2017 .

7.12.17

Warmup:

  1. HUG Hip Mobility Drill
  2. 3x:
    10 lunging dislocates
    10 pushups
    10 KB swings

LIFT:

  1. Deadlift: Warm up to a weight you can handle 5-10 reps.  Wearing a belt, do one all out set.  Have a spotter watch you and tell you if you start to round your back (that's the time to stop).
  2. Take half of those reps (round if you have to), and do a reverse ladder.  So if you got 7 reps, do 4-3-2-1
  3. GRIND:
    A. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
    REST 5 MINUTES, THEN:
    B. Load bar at a weight your shoulders can handle with no problem (try 95 lbs for men)    5 Rounds- NO REST, NO SETTING BAR DOWN:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press
    5 Back Squat
Posted on July 9, 2017 .