Team First… Beer Always.
Week 5: 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:
SLR 6 miles.
Post-Workout
Week 5: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Box Squat for Speed— 10×2
A2) Wall Hip Flexor Mobilization— 5×8/side
B1) Speed Deadlift— 10×2
B2) Bent-Over T-Spine Rotation— 6×5/side
C1) Bench Press— 8×3
C2) Bent-over Barbell Row- Prone Grip— 4×10
D1) DB Cuban Press— 3×10
D2) Side-Lying Bridge— 3x30s/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 4: Day 7
REST DAY!
Week 4: 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 & 20 lb sandbag (or 20 lb additional weight). You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 4: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Box Squat for Speed— 8×3
A2) Wall Ankle Mobilization— 5×8
B) Barbell Sumo Deadlift— 5×4
C1) Speed Bench Press— 8×3
C2) Pull-up— 3×8
D) Stability Ball Leg Drop— 3×8
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 4: 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:
Slow Long Run (SLR): 5 miles
Post-Workout
Week 4: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Decline Bench Press— 4×1, 1×5
A2) Scapular Wall Slide— 5×8
B1) Chin-ups— 4×3
B2) Low Incline DB Fly— 4×8
C1) Chest-Supported Row – Pronated Grip— 3×12
C2) 1-arm DB Turkish Get-up— 3×4/side
D1) DB Bulgarian Split Squat from Deficit— 3×10/side
D2) Cable External Rotation at 90°— 3×12/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
If you cannot perform a Chin-up then use a band, box, or machine for assistance.
Week 4: 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:
1 set:
Row 500 m @ 85%
rest 2 min off rower
Row 500 m @ 90%
rest 2 min off rower
Row 500 m @ 95%
rest 2 min off rower
Row 500 m @ 100%
Finished!
Post-Workout