1.17.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 12x (6 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

LATER at pool: Hypoxic pyramid.  Swim 2 Laps breathing every 2 strokes, then every 3, then every 4 etc, until you hit failure.  Then work your way back down again.  Continue up and down for 30 minutes.  

Posted on January 15, 2018 .

1.15.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

LATER at pool:
1) 600m Swim, comfortable pace.  
2) 10x 25m Underwaters at a 1:50 interval

Posted on January 15, 2018 .

1.12.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Front Squat: 5x2 with 1-2 left in tank
2) Single Leg Deadlift: 3x10
3) Weighted Pushups/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

LATER at pool:
6x:
25m Underwater, then 75m freestyle.  Rest 1:30 between.  

Posted on January 8, 2018 .

1.10.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Military Press: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 10x for time
5x Suicide Sprint (25m up and back)
10 KB Snatch each hand

LATER at pool: Hypoxic pyramid.  Swim 2 Laps breathing every 2 strokes, then every 3, then every 4 etc, until you hit failure.  Then work your way back down again.  Continue up and down for 30 minutes.  Try to go farther than last time.

Posted on January 8, 2018 .

1.8.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat Clean: 5x2 with 1-2 left in tank
2) Bench Press: 3x5+, alternate with 10 heavy DB rows per side
3) Front Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

LATER at pool:
1) 550m Swim, comfortable pace.  
2) 10x 25m Underwaters at a 1:50 interval

Posted on January 8, 2018 .

1.5.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

LATER at pool:
5x:
25m Underwater, then 75m freestyle.  Rest 1:30 between.  

Posted on December 30, 2017 .

1.3.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

LATER at pool: Hypoxic pyramid.  Swim 2 Laps breathing every 2 strokes, then every 3, then every 4 etc, until you hit failure.  Then work your way back down again.  Continue up and down for 30 minutes.  

Posted on December 30, 2017 .

1.1.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

LATER at pool:
1) 500m Swim, comfortable pace.  
2) 10x 25m Underwaters at a 1:50 interval
 

Posted on December 30, 2017 .

12.22.17

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 December 17, 2017 .

12.19.17

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 December 17, 2017 .

12.18.17

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 December 17, 2017 .

12.15.17

"52 Pickup"

For ONE HOUR, go through a deck of cards.

Spades= Weighted pushups
Clubs= L-Sit pull-ups
Diamonds= Squat Jumps
Hearts=suicide sprints

Aces are low.  

Posted on December 12, 2017 .

12.13.17

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 December 12, 2017 .

12.12.17

Strength Day:

  1. 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 Rows (DB or BB) and Y+L shoulder mobility drill.  
Posted on December 12, 2017 .

12.9.17

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 December 3, 2017 .

12.7.17

"52 Pickup"

For ONE HOUR, go through a deck of cards.

Spades= Weighted pushups
Clubs= L-Sit pull-ups
Diamonds= Squat Jumps
Hearts=suicide sprints

Aces are low.  
 

Posted on December 3, 2017 .

12.5.17

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 December 3, 2017 .

12.4.17

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 December 3, 2017 .