Team First… Beer Always.
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
Week 4: 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) Front Squat— 4×1, 1×5
A2) Wall T-Spine Dip— 5×8
B1) Speed Deadlift— 7×2
B2) Bent-Over T-Spine Rotation— 6×5/side
C1) DB Reverse Lunge from Deficit— 4×8/side
C2) Neutral Grip DB Bench Press— 3×12
D) Half-Kneeling Anti-Rotation Press— 3×10/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 3: Day 7
REST DAY!
Week 3: 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 a12 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
Do you really give it all?
Week 3: 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:
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:
A1) Barbell Deadlift— 8×3
A2) Wall T-Spine Dip— 5×8
B1) 2-arm DB Bulgarian Split Squat— 3×8/side
B2) DB Pullover— 4×8
C1) DB Cuban Press— 3×12
C2) BB RDL (Romanian Deadlift)— 3×8
D) Cable Lift— 3×10/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 3: 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:
6 sets:
Row 40 sec @ 90%
rest walk 90s, repeat.
Post-Workout