7.21.17

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. 3x
    10-15 Romanian Deadlift, straight grip
    Hanging Leg Raise/Knees to Elbow
  4. 14x (7 Minutes)
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on July 17, 2017 .

7.20.17

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

  1. DB Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 8-10 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 DB 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. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of chin-ups.  Work briskly between sets, taking little to no rest.  
  3. 10 Minute AMRAP
    5 Floor Press (DB's)
    18 Burpees
    16 Hollow Rocks
Posted on July 17, 2017 .

7.18.17

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

  1. Deadlift: Work up to approximately 70% of 1RM.  3 sets of 10+, keeping form strict.  
  2. Front Squat: Work up to 3 heavy sets of 5, no belt.  
  3. 3x 20 Full body crunches
  4. 10 Minute AMRAP
    7 Barbell Good Mornings (err on the LIGHT side)
    14 50m Suicide Sprints (14 lengths or 7 full "laps")
    21 Toes-to-bar (or hanging knees-to-elbows)
Posted on July 17, 2017 .

7.17.17

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

  1. DB Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 8-10 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 DB 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. Dips OR Floor Press: Same format as step one, but the time limit is only 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar.  
  3. 10 Minute AMRAP: 
    5 Push Press
    20 Burpees
    16 Russian Twists
Posted on July 17, 2017 .

7.14.17

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. 3x
    10-15 Romanian Deadlift, straight grip
    Hanging Leg Raise/Knees to Elbow
  4. 12x (6 Minutes)
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on July 9, 2017 .

7.13.17

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

  1. DB Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 8-10 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 DB 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. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of chin-ups.  Work briskly between sets, taking little to no rest.  
  3. 10 Minute AMRAP
    1/8 Mile Run
    20 Pushups
    20 Full-Body Crunches
Posted on July 9, 2017 .

7.11.17

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

  1. Deadlift: Work up to approximately 70% of 1RM.  3 sets of 10+, keeping form strict.  
  2. Front Squat: Work up to 3 heavy sets of 5, no belt.  
  3. 3x 20 Full body crunches
  4. 10x (5 Minutes)
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on July 9, 2017 .

7.10.17

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

  1. DB Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 8-10 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 DB 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. Dips OR Floor Press: Same format as step one, but the time limit is only 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar.  
  3. 20-15-10:
    Pushups
    Burpee-into-pullups
    50m suicide sprint x4
Posted on July 9, 2017 .

7.7.17

Kettlebell SSST ("Secret Service Snatch Test")

Set a timer for 10 minutes.  Attempt 200 snatches.  *Officially* this requires a 24kg KB, but don't be a dummy, try it light at first.  

Posted on July 5, 2017 .

7.6.17

MAX RE-TEST DAY

Take today to retest your maxes on bench and squat.  Finally re-test your max reps for pull-ups (palms facing away).

Posted on July 5, 2017 .

7.5.17

MAX RE-TEST DAY

Take today to re-test your maxes on deadlift and military press.  Wear a belt for both.

Posted on July 5, 2017 .

6.23.17

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 for time (10 minute time limit)
    10 Chinups
    10 Push Press
    10 Russian Twist
    -2 MINUTE REST WHEN DONE-
    2. 5 Rounds:
    1 Minute Spiderman Crawl
    1 Minute Rest
Posted on June 19, 2017 .

6.22.17

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
    200m Sprint
    -REST 2 MINUTES-
    2. 10 Minutes
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on June 19, 2017 .

6.20.17

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 (10 minute time limit)
    Accelerating Bench @ about 60% of bench working weight*
    Barbell or dumbbell row @ about 60% of row working weight
    Weighted Sit-ups
    -REST 2 MINUTES-
    2. Repeat part 1, with another 10 minute time limit.**

 

*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).  

** DOUBLE GRIND TODAY- In the "fight" track we mimic MMA/Combat sport training- shorter, intense rounds with short breaks between.  Today we are putting you through the exact same effort, twice.  Try to keep round 2 as close to round 1's time as possible.  Notice I'm not telling you to beat your round 1 time- if you could beat it, you were going to slow on round 1!  

Posted on June 19, 2017 .

6.19.17

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. 3x:
    8 Front squat
    200m Sprint
    -REST 2 MINUTES-
    2. 10 Minutes continuous:
    10 Barbell Lunges
    30 Seconds Side Plank Left
    30 Seconds Side Plank Right

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 June 19, 2017 .

Week of 6.11.17

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 June 11, 2017 .

6.9.17

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Clapping Push-Ups
10 Dumbbell Row

LIFT

    1.    Bench Press & Pendlay Row: Warm up from empty bars to working weights

    2.    Bench press: 1 all out set at working weight

    3.    Immediately remove 20% from the bar, and do one more all out set

    4.    Pendlay row: put on a belt, and repeat steps 2&3.

    5.    Grind:
(1) EMOM, 10 Minutes:
5 Pull-ups/chin-ups
5- Push press OR dips
10 full body crunches
(2) 50 Double Unders for Time

Posted on June 4, 2017 .

6.8.17

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

LIFT:

  1. Squat- work up from empty bar to your working weight
  2. Put on a belt.  Do one all - out set
  3. Immediately pull 20% off the bar.  One more all out set.
  4. Grind:
    1. 20-15-10
    Sumo Deadlift @ about 50-60% of your DL working weight
    Weighted Sit-ups
    Burpee
    2. Sled/Prowler @ bodyweight
    1 Minute Push or Pull
    1 Minute Rest
Posted on June 4, 2017 .

6.6.17

Warm-Up

3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
5 Chin-Ups

 

LIFT

  1. Military Press & Weighted Chins- start with empty bar and work up to working weight.  
  2. Press: Put on a belt.  Do one all-out set at working weight.  Pause 30 seconds.  One more all out set.  Pause 30 more seconds.  One more all out set.
  3. Weighted Chins- repeat step 2.  
  4. Grind:
    (1) Grab 2 Dumbbells.  5 Rounds (10 Minutes)
    1 Minute Pushups on dumbbells- no rest position
    1 Minute Chest-Supported Row
    (2) 50 Double Unders for Time
Posted on June 4, 2017 .

6.5.17

Strength Work for Week of 5.12.14

Warm-Up

3x:
HAM Hip Mobility Drill
10 Light Overhead Squats

LIFT

  1. Deadlift: warm up from empty bar to your working weight.
  2. Put on a belt.  Do 1 all out set at your working weight.
  3. Take about 20% off the bar- do one more all out set.  
  4. GRIND:
    (1) 20-15-10:
    Front Squat
    Weighted Situp
    Burpee
    (2) OPTION 1:
    With Sled/Prowler loaded to bodyweight
    10 Minutes (5 rounds)
    1 Minute Push or Pull
    1 Minute Rest
    OPTION 2:
    10 Minutes (5 Rounds)
    1 Minute Suicide Sprint
    1 Minute Rest
Posted on June 4, 2017 .