Saturday 20140426

Speed Practice 

Today, you need to do a little math. If you want to be harder to kill, you need to work like a real athlete. 

  • Take your current mile time or PR, say it is 6 minutes... 
  • Then, turn your mile time into seconds, so 6 minutes = 360 seconds...
  • Next, find out how many meters you move per second 1,600m/360s= 4.44 m/s
  • Lastly, multiple that number by 30, so 30 x 4.44 = 133.33m 

133 meters will be your minimum distance in the following workout. 

15 x 30 seconds running followed by 30 seconds rest. 

Then, rest 4 minutes. 

Next,  15 x 30 seconds running followed by 30 seconds rest. 

Keep your pace! Become harder to kill! 

You'll realize this is not sprinting, so don't treat it as such. You want to keep your pace, no faster and no slower. 

Friday 20140425

TODAY'S WORKOUT 

FRONT SQUAT + LUNGE

7 sets of 10 reps (pick challenging weight) +  4 front rack walking lunge

After 10th rep complete 4 steps of lunges with barbell in the front rack 

Then:

5 sets of 10 reps of...

Barbell Roll Outs [VIDEO] + 10 toes to bar 

After 10 roll-outs immediately do 10 toes to bar. 

Next:

VO2 for You... 

Run 1.5 as fast as possible, compare to standards here. 

Lastly, MENTAL TOUGHNESS WORK: 

Hold the front leaning rest as long as possible. 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: AS prescribed 

Wednesday 20140423

TODAY'S WORKOUT 

DEADLIFT 

Snatch-grip Deadlift 3-2-1
Clean-grip Deadlift 3-2-1 
Deadlift 5-5-5

Go by the heavy, heavier and heaviest philosophy for each of the three sets. 

Rest 1:30-2 minutes between sets. 

Then:

3 x 15 Toes-to-bar  

Next: 

5 rounds of...

5 power cleans @ 75%
90 sec run @ >400m(C)/>350m(E)/>300m(R)
Rest 2 minutes  

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 20140422

TODAY'S WORKOUT 

PULL-UP LADDER

1-10 pull-up ladder 

Looks like...

  • 1
  • 1 + 2 
  • 1 + 2 + 3 
  • 1 + 2 + 3 + 4 
  • 1 + etc.. to + 10 

Drop from bar and only rest as much as you need to complete next set. STRICT PULL-UPS. If you will not complete the ladder, then kip. 

Then:

BENCH PRESS

1 x As many reps as possible at bodyweight (as much as you weigh on the bar), or 70% of 1 RM, which ever is heavier. If you cannot handle BW, then 70%. 

Rest 3 minutes 

5 sets of 3 reps @ 80% 

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:

3 x 400m sprints ALL OUT EFFORTS 
1:1 work to rest 

Lastly, MENTAL TOUGHNESS WORK: 

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

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Monday 20140421

TODAY'S WORKOUT 

OVERHEAD SQUAT 

5 x 3 reps @ 75% 

Rest 2 minutes between sets.  

Then:

5 x 3 Hang Power Snatch @ 70% 

Next:

For time... 

1600m run or row 
50 (steps) weighted overhead walking lunges @ 135
25 burpees 
25 strict pull-ups 

Lastly, MENTAL TOUGHNESS WORK: 

As many jumping squats as possible in 120 seconds!

*Competitor: As prescribed 
*Established: 65-95 lb. on OH Lunges  
*Recruit: Back squat or work on OHS. OH Lunges use PVC or 25 lb. plate