Sep 11
Sep 11
Sep 11
SUNDAY
MONDAY
AM
4
OFF
5
OFF
PM
1. 5 minute warm-up
2. 100m mix
3. 6x25m on 1:00
.19 .18, .18, .19, .20
4. 5x100m on 3:30
2.05, 2.04, 2.03, 2.05,
2.12
5. 2x25m on 1:00 .19, 20
6. 2x50 hypoxic
7. 2x50 cool down
Total water time, 48
minutes
AM
OFF
11
OFF
7
OFF
12
OFF
PM
6
1. Warm-up bike 5 min. +
cal
2. Pull-downs 140#
3xfailure: 20, 11, 12
3. DB flat bench 75# 3x
failure: 12, 8, 7
4. Rows 75# 3x10
5. Banded bi-curls, 20# x
12, 11, 15# x 12
5. Superset:
Pull-ups, max
Push-ups 20
Dips 5
Abs, 30 seconds
2:1 work to rest ratio
X 10 sets
5. 4 minutes, crunch work
6. Stretch
8
1. 500m row w/u w/cal
2. 25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35
pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound
ball
15 towel pulls
15.36
3. YTWLs on swiss ball, 5#
each hand, 3x10 each ex.
4. Band pull-downs 3x12
with 12 count hold
5. 8 min ab
4. stretch
1. 200m mixed w/u
2. 6x50m on 1.30
3. 8x75s on 2:20
4. 100m cool down
Total: 1200m, 43 minutes
9
1. bike, 5 min w/u w/cal
2. Deadlift 10x2, 60 sec.
rest in between, start with
195
3. weighted pulls, 25#, 10,
7, 6
4. Three Rounds
5 Dead-stop215#
7 Chest-to-bar pulls
9 TTB
5.14
5. Stair climber, 25 min.
6. Stretch
10
1. Row 500m w/u 5 min.
PRECOR w/cal
2. DB Bench on swiss ball
75# 12, 10, 10
3. Row machine, 90# each
side 12, 12, 12
4. 5 rounds:
OFF
13
14
16
17
1. Bike 5 min. +
w/u+cal+plank
2. Squat press 10-5-5-5, 180,
270, 290, 320#
3. Reverse rows 3x max, 22,
20, 15
4. Squat sequence 4x70#
5. 4 Rounds for time:
400m row
15 95# thrusters
15 pulls
15.48
6. Swim, 1 hour
7. Stretch
1. 200 w/u
2. 8x50 Drills
2x50 catch up
2x50 10kicks
2x50 zipper
2x50 combo
3. 4x100 on 3.00
4. 4x25 kicks
2x25 w/kickboard
2x25 streamline kick
5. 4x25 sprints w/5 sec rest
6. 100 cool down
Total distance 1300
Total time 1:00.00
OFF
OFF
18
19
20
21
OFF
1. 200 w/u
2. 300 drill work
3. 4x75 alt. sprints
4. Pyramid breathing sets
7, 5, 3, 3, 5, 7 300
5. 100 c/d
Total time: 60 min.
Total distance: ~1300
1. Jog 1 mile
2. w/u with cal
3. 10x30 sec. max effort
on 2.00
4. 400-800 2.00 rest each
1.22, 3.03 splits
5. 400-800
1.23, 3.01 splits
6. 1 mile jog back
Total distance: 7600m,
4.75 miles
Total time: 57 min.
PM
OFF
OFF
1. Boots run
30.17
4.2 miles
7.11 min./mile
25
26
AM
OFF
1. w 500m+ cal+core
2. Leg Press 5x5
270-320-340-360-370
3. Band pull-downs
5x12+12 sec. hold
4. Lunges 3x20 @90#
5. Seated Rows 15x100#,
15x120, 12x140
6. Santiago
7 Rounds for time of:
18 35# DB squat cleans
18 pulls
10 115# PC
10 HSPU
33.27
8. Stretch
PM
OFF
27
28
15
OFF
AM
CF warm-up:
Callisthenic stretches
SATURDAY
OFF
PM
AM
FRIDAY
22
1. Row 500m + cal w/u
2. 400m w/u
3. Band rows 3x12
4. Reverse flies 2x12 20#
5. 2 Rounds for time:
5 95# Thrusters
15 30 box jumps
25 pulls
50 push
100 jump rope
400m run w/25# vest
18.37
6. 10 min. stair climber
7. 10 min. elliptical
8. 10 min. bike
9. Stretch
OFF
23
24
1. row 500m+w/u+core
2. 3xmax of 25# weighted
pulls 14-10-10-9-9
3. Ham curls 55#, 60#x2
12-10-10
4. Calf Raises 3x15 35#
5. Swiss ball ham work
3x12 each leg
6. Glute ham raises
25#x15, 30x15, 35x11
7. Inverse flutter kicks 30
sec, 30, 45
8. Good mornings 3x12
45#
9. 8 min abs.
10. 10 min. AMRAP:
30 sec. battle ropes
10 35# DB squat cleans
7 rds, 7 sec. of rope
11. Stretch
OFF
29
30
Knee pulls
T's, goal posts
Lunges
Arm circles
Punters
Hip movements