Saturday 06/18/2011
1. Sledge strikes to stimulate yourself, don't condition, just hit hard as hell about once every 10 - 15 seconds for a few minutes, about 20 total hits as hard as possible.
2a. Stone/sandbag shouldering or loading 5x3-5
2b. box jumps 5x3 submax height
3a. Bulgarian split squat 3x8-10 each leg
3b. 2 DB push press 3x6-8
4. Carry medley
3-5 rounds, 2-3 minute rest between rounds, x30-40 meters each
-2 kb overhead carry
-2 kb rack carry
-2 kb farmers carry
-your choice to add in another brutal element if you wish, like wheelbarrows, sprints, backflips,
burpees, etc.
Friday 06/17/2011
1a. 2 kettlebell snatch 12, 10, 8, 6, 4
-adjust weight accordingly, snatch hard and fast
1b. Hindu pushups 12, 10, 8, 6, 4
-as the reps get lower, the movement gets slower, slow down, embrace the movement, sloooow doooown, breath, mooove
2. Bench press 10, 8, 6, 4, 4, 4, 2, 2
-work up to a few heavy doubles
3a. Rope climb 3-4 x 1
3b. Ring dips 3-4 x 10-15
-beginners use parallel bars or leave toes on ground throughout dips to assist yourself
20-15-10 of the following
4a. 2 KB swing
4b. Hanging leg raises or GHB situps
4c. Sledge strikes or ball slams
Tuesday 06/14/2011
1a. Front squat work up to 4 x 8
1b. Pull ups 4 x submax
2a. Barbell step ups 4 x 8-10 each leg
2b. Farmers carry 4 x 50 meters
2c. Push ups 4 x 20
3a. GHB situps 3 x 15-20
3b. Back extensions 3 x 15-20
4. Row x 500 meters, x 400 meters, x 300 meters
-rest 2 minutes between sets
Monday 06/13/2011
Complex 4-6 rounds
Snatch grip deadlift x 6
Hang Power Snatch x 6
Over head squat x 6
Push Press behind neck x 6
Good mornings x 6
Bent over row x 6
RDL x 6
Saturday 06/11/2011
First I want to thank everyone on this site for listening and giving feedback with questions and comments. Some of you post here and a lot of you send private emails. All is good either way, but others may benefit from you if you post here also. I have been working hard on a few new things, videos, articles, etc. I think you will like. We got a big game today. Train hard, kill your workout and have a great weekend.
PS people who say things like, "I don't work out, I train." are pretty gay. Just lift and work hard and stop with all the silly t shirt comments.
1. Med ball Matrix
2a. Bench press 5-4-3-2-1
2b. Band pull aparts 5x20
3a. Incline DB bench press 70% of max bench press x submax reps x 3-4 sets
3b. Inverted rows 3-4 sets x submax reps, but gusting last set
4a. KB swings 1, 2 or 3 pood x 15 x 4 sets
4b. Double unders 4 x 50
Friday 06/10/2011
1. Box Jump x15-20 for height
2a. deadlift 95% x 2 x 6-8 sets
2b. Box Jump 90% x 3 immediately after each set
sandbag front squat x8
run 300 meters
repeat for 5 total rounds as fast as possible
rest as necessary between rounds
Wednesday 06/08/2011
1a. Front squat 85% x 3 x 10 sets
1b. Weighted pull ups 10 x 3 reps
2a. Overhead walking lunges 4 x 20 steps
-use a barbell or bumper plate and hold it aggressively over your head
2b. Farmers carry 4 x 50 meters
- I prefer an uneven load, think 80 kilos one hand and 60 kilos in the other, walk half way, stop, put weights down turn around and pick up in opposite hands and return
3a. Run 3 x 300 meters
3b. GHB situps 3 x 15-20
3c. Back extensions 3 x 15-20
Tuesday 06/07/2011
KB complex
KB clean and press left x 5
KB clean and press right x 5
-if you can manage a hand to hand press, cannonball press, inside or outside press, even better
Goblet squat x 10
Pull up x 5
Right hand push up + renegade row x 5
Left hand push up + renegade row x 5
(leave opposite hand on another bell or on floor if you want)
Complete 1 round every 2 minutes for 20 minutes
Monday 6/6/11
1. Broad jump 6-8 x 2
2. Power snatch + overhead squat + hang snatch x work up to a heavy set, then back off 10-20% x 3 more
-beginners do 1 arm db power snatch only, then do PVC overhead squats for mobility and positioning only
3a. 2 DB power clean 4 x 5
3b. banded pushups 4 x submax
-wrap an appropriate sized band around your hands and place over your upper back, then do your pushups with the added resistence
4a. Single leg deadlift 3x8
-grab a barbell as usual, (start light and work up easy) but place one foot in middle, the back leg can assist with toes on floor, or just pull leg straight in alignment with back
4b. Inverted row 3x submax
5. Sled sprints x 5 - 10 minutes or as time and energy permits