Team First… Beer Always.
Week 7: Day 4
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
SLR 6 miles
Post-Workout
Week 7: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Conditioning:
Super Set Training– 60-90s sec rest when finished w/ pairings.
A1) Dumbbell Romanian Deadlift— 3×12
A2) DB Snow Shovel— 3×10/side
B1) Incline DB Press— 3×12
B2) Single Leg Squat— 3×8/side
C1) Standing DB Scaption–3×12
C2) Split Squat— 3×12/side
D1) Elbow-Supported DB External Rotation— 3×12/side
D2) DB Pullover— 3×12
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 7: Day 2
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
4x200n sprints @ 90% w/ 200m walking as rest between sets.
Post-Workout
Week 7: Day 1
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Conditioning:
Super Set Training– 60-90s sec rest when finished w/ pairings.
A1) Front Squat— 4×6
A2) Hand Switch w/ Push-up— 4×6/side
B1) DB Push Press— 3×8
B2) 1-arm DB Row— 4×8/side
C1) 2-arm DB Bulgarian Split Squat–3×8/side
C2) 1-leg DB RDL— 3×6/side
D1) Side-Lying External Rotation – Arm Propped at 30° Abduction— 3×12/side
D2) Side-Lying Bridge— 3x30s/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Use Clean Grip for Front Squat if possible.
If you cannot perform a conventional Push-up then use your knees for assistance.
Week 6: Day 7
REST DAY!
Week 6: Day 6
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Perform a 14 mile ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 6: Day 5
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Conditioning:
Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6
A1) Close-Grip DB Bench Press— 15
A2) 1-arm DB Row— 10/side
A3) DB Goblet Squats— 10
A4) 1-arm, 1-leg DB RDL— 8/side
A5) Box Squat (body weight)— 15
A6) 1-leg Supine Bridge— 10/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 6: Day 4
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
SLR 5 miles
Post-Workout