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.

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

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%.

Week 8: Day 7

REST DAY!

Week 8: 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 18 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

Week 8: 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:

Circuit Training– Perform exercise routine for 100 reps then rest and move onto next exercise. Complete only 1 round.

A1) Prisoner Squats— 100 reps then rest for 120s

A2) DB Push Press— 100 reps then rest for 120s

A3) Dumbbell Romanian Deadlift— 100 reps then rest for 120s

A4) Chest-Supported Row – Neutral Grip— 100 reps then rest for 120s

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.

Week 8: 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 8 mile

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 8: 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. Perform 3 sets.

A1) Pull-up— 8

A2) Squat Thruster— 15

B1) Side Bridge w/ Leg Abduction— 10/side

B2) DB Swings— 15

C1) Decline Bench Press–15

C2) Cable External Rotation – Arm Adducted— 12/side

D1) Barbell Squat— 15

D2) DB Bench Hamstring Curl— 15

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.