A Mile of Deadlifts
Break the following up as needed:
Run 1 mile
100 reps deadlift, 185 lb.
20 minute time cap
*Competitor: As prescribed
*Established: MetCon, use 40% of 1RM deadlift
*Recruit: MetCon, use 40% of 1RM deadlift/800m and 50 reps
Friday 20140509
TODAY'S WORKOUT
TABATA
2 rounds of...
Tabata* front squat @ 75 lb.
*For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Rest 3 minutes b/w rounds.
Then:
5 x 10 Kettlebell windmill [VIDEO]
You pick weight.
CONDITIONING:
Zombie Apocalypse practice...
You don't have a lot of time, you need to get out of the area you can only take what you can take. So...you get out of there and have a few scares (sprints) to deal with too. Harder to kill goes for zombies too!
Grab a sandbag, barbell, kettlebell in a backpack...it doesn't matter. Weight needs to be heavy! Then...
- Ruck 1 mile with chosen weight
- Rest 5 minutes, then...
- 4x100m sprints w/ 1 minute rests between sets
Lastly, MENTAL TOUGHNESS WORK:
Hold the front leaning rest as long as possible.
*Competitor: As prescribed
*Established: 65 lb
*Recruit: 45 lb
Wednesday 20140507
TODAY'S WORKOUT
DEADLIFT MARATHON
4-3-2-1 Sumo deadlift
4-3-2-1 Conventional deadlift
4-3-2-1 Snatch-grip deadlift
4 = heavy. 3 = heavier. 2 = heavier. 1 = heaviest.
Rest 1:30-2 minutes between sets
Compare to 20140409
Then:
3 x 15 Toes-to-bar (Strict, slow lowering of the legs)
Next:
Every minute on the minute for 12 minutes...
Even minutes = 5 Burpees
Odd minutes = 5 Handstand Push-ups
Lastly, MENTAL TOUGHNESS WORK:
Hold a wall sit as long as possible [VIDEO] (Compare to last week)
*Competitor: As prescribed
*Established: Scale as needed
*Recruit: Scale as needed.
Tuesday 20140506
TODAY'S WORKOUT
First,
4 rounds of...
8 Front Squats @ 225
3 Medicine Ball Granny Toss [VIDEO]
*Sub is HIGH wall ball shots
Then:
4 rounds of...
8 Romanian Deadlift @ 225
10 Bench Press @ 185
Then:
4 rounds of...
10 Bent Barbell row @ 135
50 flutter kicks
Rest 5 minutes
Next:
Sprints
400m 100% effort
Rest 4 minutes
300m 100% effort
est 3 minutes
200m 100% effort
est 2 minutes
100m 100% effort
*Competitor: As prescribed
*Established: Scale as needed
*Recruit: Scale as needed
Monday 201400505
Today's Workout
First,
3 x 5 Back Squat @ 65%
Then:
One set of...
As many reps as you can possibly do of back squat @ 75% of your 1 RM.
Next:
As many rounds as possible in 10 minutes of...
10 jumping lunges
10 toes to bar
10 double-unders
*Competitor: As prescribed
*Established: As prescribed
*Recruit: 4x single unders/Knees to elbow