Harder To Kill

Saturday 20140503

Pick-Three Endurance

Today is pretty simple.

Pick three endurance, highly aerobic exercises:

  • Jump Rope
  • Running
  • Rowing
  • Swimming
  • Airdyne
  • Jumping jacks 
  • Mountain Climbers 
  • Burpees 
  • What else...?

Pick your three and complete 15 minutes of each. As soon as you finish one exercise complete 50 push-ups before the transition to the next 15 minute session.

This should not be an easy day, or an easy pace. Pick a pace for each movement that you can keep for 14 minutes...not 15 minutes.

Scare yourself a little bit today, get to know yourself a little bit better today, push yourself today.  

Become harder to kill! 

Friday 05022014

TODAY'S WORKOUT 

PISTOLS

200 reps, alternating legs.

Rest as needed and break up into as many sets as needed.  

Then:

5 x 10 Kettlebell windmill [VIDEO]

5 x 10 Kettlebell good mornings [VIDEO]

You pick weight. 

CONDITIONING: 

3 rounds for time of...

15 Push press, 95 lb. 
15 Burpees 

Lastly, MENTAL TOUGHNESS WORK: 

Hold the front leaning rest as long as possible. 

*Competitor: As prescribed 
*Established: 75 lb 
*Recruit: 45 lb  

Wednesday 20140430

TODAY'S WORKOUT 

DEADLIFT 

2-2-2-2-2

GO HEAVY! 

3 x 10 at 50% 

Rest 1:30-2 minutes between sets. 

Then:

3 x 15 Toes-to-bar  

Next: 

"No one said there would be a barbell..."

100 mountain climbers 
90 sit-ups 
80 push-ups
70 squats 
60 meter sprint*
50 pull-ups 
40 meter sprint* 
30 burpees 
20 box jumps @ 24" 
10 barbell back squats @ your bodyweight (i.e. 185 lb male has 185 lb on his back)

*Sprints = set up two cones 10 meters apart and sprint cone to cone till you achieve the distance written. 

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. Half reps on conditioning. 

Tuesday 20140429

TODAY'S WORKOUT 

BENT BARBELL ROW 

10 x 5 reps, heavy

Then:

PULL-UPS 

3 sets of 10 reps; Strict tempo pull-ups

Explode up, then take 3 seconds to lower back to dead hang. Rest in hanging position for 2 seconds, then explode back up, etc. Use bands if you have to. 

Rest 3 minutes 

3 sets of as many push-ups as possible with 60 sec rest b/w efforts. 

Rest 3 minutes 

2 x 40 V-ups 

Next:

Three rounds for time of... 

15 handstand push-ups 
50 double-unders 

Lastly, MENTAL TOUGHNESS WORK: 

Hold plank as long as possible (COMPARE to last week!!) 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Push-up instead of HSPU. 

Monday 20140428

Today's Workout 

PROGRESS CHECK! I know it is hard to go through a program and not really know if any of it is working. Today, you repeat the very first workout in the 6-week challenge! Have you gotten stronger? Can you pump out more reps? Can you move faster? Are you becoming harder to kill?

Lay it on the line today! Go in knowing what you got the first time, and attack those first set of results! You can be better. 

First,  

In 15 minutes work up to a heavy back squat.  

Then:

Tabata Squat...

Competitors use 35% of today's heavy back squat
Established use 25% of today's heavy back squat 
Recruits do bodyweight (air) squats.  

*Tabata* 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.

Next: 

5 rounds for time of... 

5 deadlifts @ 65% of 1RM 
10 max distance broad jumps 

Lastly: 

1,000 single unders 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: No single unders; do jogging cool down.