11.17.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on November 13, 2017 .

11.16.17

Run/Ruck Tag Team

Go to a track.  Bring a ruck, 50 lbs load.  Fast walk 1 lap.  Drop the ruck, run one lap.  Keep going. In 60 minutes, how many laps can you complete?

Posted on November 13, 2017 .

11.14.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on November 13, 2017 .

11.13.17

Strength Day:

  1. Deadlift:
    Work up to a "max" of 5 reps.  
  2. Taking the weight from step one, and wearing a belt, do sets of 3.  Continue for no more than 20 minutes or until your form starts to slip, or the weight starts to "grind".
  3. Military Press: repeat steps 1 and 2.  Between each set, do a set of chin-ups and Y+L shoulder mobility drill.  
Posted on November 13, 2017 .

11.10.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on November 5, 2017 .

11.9.17

5 Mile Challenge:

20 Rounds Total:
Run 1/4 Mile
6 Pullups, any grip
10 Pushups, any variation
25 Full-Body Crunches
25 Flutterkicks

This is a gut check that will take a while.  Finish it.  Then do the math on how many of each exercise you've done.  

Posted on November 5, 2017 .

11.7.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on November 5, 2017 .

11.6.17

Strength Day:

  1. Back Squat:
    Work up to a "max" of 5 reps.  
  2. Taking the weight from step one, and wearing a belt, do sets of 3.  Continue for no more than 20 minutes or until your form starts to slip, or the weight starts to "grind".
  3. Bench Press: repeat steps 1 and 2.  Between each set, do a set of chin-ups and Y+L shoulder mobility drill.  
Posted on November 5, 2017 .

Week of 10.29.17

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 October 29, 2017 .

10.27.17

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. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
  5. 1600m Hypoxic Pyramid: Breathe 100m breathing every 3 strokes.  Then 100m breathing every 5 strokes... continue until you fail, then go back down.  Continue up and down until you've done 1000m
Posted on October 23, 2017 .

10.26.17

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. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  5. 35 Minute AMRAP
    100m Freestyle Swim
    30 Seconds Rest

*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 October 23, 2017 .

10.24.17

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. Front Squat: Work up to 3 heavy sets of 5, no belt. 
  4. 3x 20 Full body crunches
  5. 100 KB Snatch for time
  6. Run-Swim-Run Sandwich:
    3 Mile Run
    800m Swim
    3 Mile Run

*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 October 23, 2017 .

10.23.17

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. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
  5. 1600m Hypoxic Pyramid: Breathe 100m breathing every 3 strokes.  Then 100m breathing every 5 strokes... continue until you fail, then go back down.  Continue up and down until you've done 1000m
Posted on October 23, 2017 .

10.20.17

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. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
  5. 1500m Hypoxic Pyramid: Breathe 100m breathing every 3 strokes.  Then 100m breathing every 5 strokes... continue until you fail, then go back down.  Continue up and down until you've done 1000m
Posted on October 15, 2017 .

10.19.17

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. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  5. 32 Minute AMRAP
    100m Freestyle Swim
    30 Seconds Rest

*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 October 15, 2017 .

10.17.17

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. Front Squat: Work up to 3 heavy sets of 5, no belt. 
  4. 3x 20 Full body crunches
  5. 100 KB Snatch for time
  6. Run-Swim-Run Sandwich:
    3 Mile Run
    800m Swim
    3 Mile Run

*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 October 15, 2017 .

10.16.17

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. 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. 2 sets of lateral DB raises, 15-20 reps
    2 sets of reverse curl, 10-15 reps
  4. 1500m Freestyle Swim with Fins
Posted on October 15, 2017 .

10.13.17

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. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
  5. 1350m Hypoxic Pyramid: Breathe 100m breathing every 3 strokes.  Then 100m breathing every 5 strokes... continue until you fail, then go back down.  Continue up and down until you've done 1000m
Posted on October 8, 2017 .

10.12.17

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. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  5. 30 Minute AMRAP
    100m Freestyle Swim
    30 Seconds Rest

*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 October 8, 2017 .

10.10.17

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. Front Squat: Work up to 3 heavy sets of 5, no belt. 
  4. 3x 20 Full body crunches
  5. 100 KB Snatch for time
  6. Run-Swim-Run Sandwich:
    3 Mile Run
    800m Swim
    3 Mile Run

*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 October 8, 2017 .