Week 9: Day 7
REST DAY!
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GRH-PEP Week 9: Day 7
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GRH-PEP Week 9: Day 6
Week 9: 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 a18 mile ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 9: Day 5
Week 9: 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:
Circuit Training– Rest 60-90s after circuit. Perform 2 sets.
A1) Overhead Barbell Squat— 15
A2) 1-arm DB Row— 15/side
A3) DB Step-up to Balance— 15/side
A4) Yoga Push-up— 15
A5) Prisoner Squats— 15
A6) Barbell Forward Lunge— 15/side
A7) Prone Bridge— 30s
B) Jump Rope– 10 minutes
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Notes:
Use enough weight/resistance that’s allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.
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GRH-PEP Week 9: Day 4
Week 9: 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:
Run 400m @ hard pace
walk rest 1 min x 8
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 9: Day 3
Week 9: 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:
Circuit Training– 60-90s sec rest when finished w/ triset. Perform 4 sets.
A1) Barbell Good-morning— 10
A2) DB Romanian Deadlift— 10
A3) DB Bulgarian Split Squat from Deficit— 10/side
B1) Low Incline Barbell Press— 10
B2) Barbell Push Press— 10
B3) DB Cuban Press— 10
C1) Chin-ups–10
C2) Bent Over DB Rows— 10
C3) DB Snow Shovel— 10/side
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
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GRH-PEP Week 9: Day 2
Week 9: 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:
Row Intervals:
30 sec @ hard effort
walk rest 30 sec x 6
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 9: Day 1
Week 9: 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:
Single Set Training– 45s sec rest when finished w/ set. Use 80% of 1 RM. Perform 10 sets.
A) Barbell Deadlift— 3
B) Bench Press— 3
C) Chin-ups— 3
D) Jump Rope– 10 minutes
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Notes:
Use enough weight/resistance that’s approximately 65% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%.
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GRH-PEP Week 8: Day 7
Week 8: Day 7
REST DAY!