Team First… Beer Always.
Week 2: 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:
10x 100m sprints @ 90%
Post-Workout
Week 2: 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
Strength Training:
A1) Decline Bench Press— 4x(2×2),(2×4)
A2) Yoga Plex— 4×8/side
B1) 1-leg Feet Elevated Push-ups— 4×10/side
B2) Neutral Grip Pull-up— 4×6
C1) 1-arm Cable Rotational Row— 4×10/side
C2) 1-leg DB RDL— 3×12/side
D1) No Money Drill w/ Band— 3×10
D2) Prone Bridge with Leg Raise— 3x30s/leg
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 2: 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 500 m @ 97%
Rest 90 sec
Row 500 m @ 100%
Post-Workout
Week 2: 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
Strength Training:
A1) Barbell Sumo Deadlift— 4x(2×2),(2×4)
A2) Multiplanar Wall Ankle Mobilization— 4×3/3/3
B1) DB Reverse Lunge from Deficit— 4×6/side
B2) Barbell Push Press— 3×8
C1) Bent-over Barbell Row- Prone Grip— 4×8
C2) Half-Kneeling Anti-Rotation Press— 3×12/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 1: Day 7
REST DAY!
Week 1: 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 2-hour ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 1: 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:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Strength Training:
A) Barbell Deadlift— 5×5
B1) BB RDL (Romanian Deadlift)— 4×6
B2) Alternating DB Bench Press— 3×8/side
C1) Neutral Grip Pull-up— 3×6
C2) Side Bridge Wall Slide— 4×10/side
D1) Cable Reverse Fly— 3×10
D2) Dragon Flag— 3×8
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
If you cannot perform a Pull-up then use a band, box, or machine for assistance.
Week 1: 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:
Row 500m
rest 90s
Row 1000m
rest 6 min
Row 2k
Post-Workout