Team First… Beer Always.
Week 8: 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:
Run 400 m @ 90% effort; walk rest 3 min x 6
Post-Workout
Week 8: 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:
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 6 sets.
A1) DB Step-up to Balance— 8/side
A2) Bent-over Barbell Row- Prone Grip— 10
B1) 1-arm DB Push Press— 6/side
B2) Stability Ball Crunches— 15
C1) Front Squat to Push Press to Overhead Reverse Lunge— 5/side
C2) Burpee— 8
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 7: Day 7
REST DAY!
Week 7: 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 16 mile ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 7: 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 for 2 minutes then rest and move onto next exercise. Complete 3 rounds total.
A1) Barbell Deadlift— 2 minutes then rest for 90s
A2) Hand Switch w/ Push-up— 2 minutes then rest for 90s
A3) Barbell Squat— 2 minutes then rest for 90s
A4) Standing Forward Cable Lat Extension— 2 minutes then rest for 180s
Post-Workout
Notes:
Use enough weight/resistance that’s approximately 25% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2-minute period.
Week 7: 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 6 miles
Post-Workout
Week 7: 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.
A1) Dumbbell Romanian Deadlift— 3×12
A2) DB Snow Shovel— 3×10/side
B1) Incline DB Press— 3×12
B2) Single Leg Squat— 3×8/side
C1) Standing DB Scaption–3×12
C2) Split Squat— 3×12/side
D1) Elbow-Supported DB External Rotation— 3×12/side
D2) DB Pullover— 3×12
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 7: 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:
4x200n sprints @ 90% w/ 200m walking as rest between sets.
Post-Workout