Team First… Beer Always.
Week 10: 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:
4 sets:
Jump Rope for 1min
Burpees x10
Row 300m
Rest walk 90s
Repeat.
Post-Workout
Week 10: 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 3 sets.
A1) Barbell Deadlift— 15
A2) Barbell Squat— 15
A3) Barbell Reverse Lunge – Front Squat Grip— 8/side
B1) Barbell Push Press— 15
B2) Bench Press— 15
B3) Decline Bench Press– 15
C1) Chin-ups–15
C2) Seated Cable Row – Pronated Grip— 15
C3) Standing Forward Cable Lat Extension— 15
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 10: 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:
3 sets: Row 1 min @ 95% rest walk 2 min off rower
Post-Workout
Week 10: 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:
Circuit Training– 60s sec rest when finished w/ circuit. Perform 4 sets.
A1) 2-arm DB Bulgarian Split Squat— 8/side
A2) 1-arm DB Push Press— 8/side
A3) 1-leg DB RDL— 8/side
A4) 1-arm DB Bench Press— 8/side
B) Wall Sits– 3xfail
Post-Workout
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%.
Week 9: Day 7
REST DAY!
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
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
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.
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