9.22.17

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 September 18, 2017 .

9.21.17

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 September 18, 2017 .

9.19.17

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 September 18, 2017 .

9.18.17

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. 1600m Freestyle Swim with Fins
Posted on September 18, 2017 .

9.15.17

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. 1200m 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 September 12, 2017 .

9.14.17

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. 28 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 September 12, 2017 .

9.12.17

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:
    2.5 Mile Run
    700m Swim
    2.5 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 September 12, 2017 .

9.11.17

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. 1450m Freestyle Swim with Fins
Posted on September 12, 2017 .

9.8.17

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. 1100m 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 September 3, 2017 .

9.7.17

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. 26 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 September 3, 2017 .

9.5.17

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:
    2.25 Mile Run
    600m Swim
    2.25 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 September 3, 2017 .

9.4.17

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. 1300m Freestyle Swim with Fins
Posted on September 3, 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 .

8.18.17

Do in order with as little transition time as possible:

  1. 5k Run
  2. 1500m Swim- freestyle with fins
  3. 10k Ruck
Posted on August 13, 2017 .

8.17.17

Warm-Up: 3x
10 Pushups
20 Air Squats
HUG Hip Mobility Drill
______________

  1. Military Press: work up to a 5rm.
  2. 15 Minutes: 2-3 reps at your weight from step one, followed by max chin-ups (palms in)
  3. Deadlift: repeat steps 1 & 2.
Posted on August 13, 2017 .

8.16.17

Swim:

  1. 10x on 2 minute intervals
    25m Underwater Swim
    25m Freestyle Return
  2. 20 minute freestyle swim- how far do you get?
  3. 20 Minute Fin Swim- how far do you get?
Posted on August 13, 2017 .

8.14.17

1 Hour Swim/PT circuit:
100m freestyle
20 Pushups
20 Crunches
100m Combat Swimmer Stroke
20 Pushups
20 Crunches

 

Posted on August 13, 2017 .

8.11.17

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

  1. Front Squat: Work up to a max of 10
  2. Set a timer for 20 Minutes: 
    Do as many sets of 7 reps @ weight from step one
  3. 15 Minute AMRAP
    9 Clean Pulls
    14 KB Swings
    28 Russian Twists
  4. 1000m 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 August 6, 2017 .

8.10.17

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

  1. Military Press.  Warm up to a heavy "max" of 3 reps*
  2. Take 20 minutes.  Do as many sets of possible of 1 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. 15 Minute AMRAP:
    12 Push Press
    12 Burpee
    28 Russian Twists
  4. 26 Minute AMRAP
    100m Freestyle Swim
    30 Seconds Rest

*Max of 3- the most weight you can do TODAY of 3 reps, leaving maybe one rep in the tank with solid form.

Posted on August 6, 2017 .