Perform the workouts below for the next 4 weeks, then move on to the next phase.
REST DAY
Work on technique in the room
Warm-Up 5 minutes jogging. At the top of each minute, 15 push-ups
Back Squats 5x5 back squats *focus on getting down below parallel
Bench Press 5x5 @ *feel it out and use a weight that you'll have to struggle to get the 5th set
Dips - 5 sets max reps per set
Conditioning
800m run7 rounds of 5 pull-ups / 10 push-ups / 15 air squats800m run
Walking Lunges5 minutes
Warm-Up 5 minutes jogging. At the top of each minute, 10 burpees
Back Squat Technique 3x25 back squats with an empty barbell *focus on getting down below parallel
Bench Press 3x30 - you choose the weight
Power Cleans - work up to a heavy TnG double TnG = touch and go
Front Squat Technique3x10 - you choose the weight, but should be relatively easy*focus on the front rack position, high elbows, tight lats, vertical torso
Conditioning Run 1 mile Rest 3 minutes Run ¾ mile Rest 2 minutes Run ¼ mile with a 25# plate overhead
Walking Lunges5 minutes1:00 performed while holding the 25# plate
Warm-Up5 minutes jogging.
Back Squats5x5 back squats (move up 5# from the last workout)
Strict (Military) Press 5x5
Deadlifts – Work up to a heavy set of 5
4 Rounds For Time Run 400m 10 Back Squats (you choose the weight)
Warm-Up 5 minutes of jogging
Back Squats 5x5(Add 5# from previous workout)
Bnech Press 5x5(Add 5# from previous workout)
Dips – 5 sets, max reps
100 Pull-Ups - max reps per set, alternate grip each set
Conditioning 3 Rounds 15 Hang Power Cleans (you choose the weight but shouldn't be too heavy where you have to drop it more than once) 15 Burpees Over The Bar
Walking Lunges6 minutes
This is a Gut-Check workout. Once a week you will be performing a workout that challenges you physically as well as mentally. You need to gut it out and get it done!
Before 9:00am... Run a 5K (3.1 miles) - if it is cold out, bundle up
Every 400m (or about every 2:00) perform:
15 push-ups 25 air squats
Work on technique in the room and on any weaknesses
