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PHASE 4: WEEK 1, DAY 1

PRIMARY Weightlifting Only one training segment is offered on our free site. Click Here to sign up for full access.   Squat Only one training segment is offered on our free site. Click Here to sign up for full access.   Conditioning A) EMOMx8:00 Odd; 10 Chest To Bar Pull Ups + 8 Toes To Bar Even; 12 Alternating Pistol *No Vest Full Recovery B) 3 rounds for time 800m Run 8 Strict Handstand Push-ups 8 Kipping Handstand Push-ups 16 Alternating Pistol Squats *Wear vest (20/14)   SECONDARY   Weightlifting Only one training segment is offered on our free...

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PHASE 3: WEEK 8, DAY 5

PRIMARY   Conditioning Track Day A) As a warm-up, perform each of the following across 20yds with no more than 0:30 rest in between each: Over the Hurdle Knee to Chest Figure Four Lunge with Twist High-Knees Butt-Kickers Karaoke (not in the video referenced above) *Add more movements as you feel necessary to complete your warm-up B) Run; 4×200 + Rest 1:00 Rest 3:00 4x400m + Rest: 2:00. Rest 3:00 4x100m + Rest 0:30 C) Cool down: barefoot jog in grass 400m, skip 400m   SECONDARY   Weightlifting A1) Barbell Cuban Press + Tall Jerk; 2×5+5 A2) Split Squat...

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PHASE 3: WEEK 8, DAY 6

PRIMARY   Weightlifting A1) Monster Walk; 25ft forward + 25ft backward A2) I, Y, and T reaches with light weights B) Clean + Jerk; Work to x1@D.M. *If no misses work to a heavy Single for the day *If you don’t take a Heavy Single perform 3×1@85% C) EMOM; 3×1@78% of D.M. or H.S. Rest 1:00 3×1@83% of D.M. or H.S. Rest 1:00 3×1@88% of D.M. or H.S. **D.M. = Daily Minimum. This was established at the end of phase 2. IF you did not do this, use something between 88-93%. This should be something that you can hit...

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