Workouts for Week of April 15th

"If two men on the same job agree all the time, then one is useless. If they disagree all the time, both are useless." Darryl F. Zanuck

Homework to do at sometime during the week - 100 Ab Mat Sit Ups

Monday
WEIGHTLIFTING
SN BAL 7x2 on a 1:30 INT
BKSQ 3x10 HTLW on a 3:00 INT

CONDITIONING - 10 min cutoff
4 RFT:
15 Burpees
10 DBSN (75/55 lbs)
30 sec rest

ACCESSORY - 3x15
Abduction Leg
Leg Curl
Adduction Leg
Leg Extension


Tuesday
WEIGHTLIFTING
BENCH 3x10 on a 3:00 INT

CONDITIONING
Run 2 mile Time Trial

ACCESSORY
3x MR CTB Pull Ups on a 2:00 INT
3x15
Front Raise
Rev Flye
DB Curls


Wednesday
WEIGHTLIFTING
DL 3x10 to a 10RM on a 3:00 INT

CONDITIONING
A/B Partner Workout, AMRAP 5x 3:1
A) 20 TTB - partition 10/10
B) 20 KBS (70/55 lbs) - partition 10/10
Each interval, pick up where you left off.

Thursday
CONDITIONING
Part I - 15 min cutoff:
21-15-9
HSPU
Pull Up
Push Up

Part II – 12 min
6x250m Row on a 2:00 INT
burpee-per-second penalty for every split more than 5 sec slower than fastest split


Friday
WEIGHTLIFTING
PR 3x10 to a 10RM on a 3:00 INT

CONDITIONING – 12 min Cutoff
3 Rds:
MR Ring Push Ups
25 KB Swings (55/35 lbs)
100 DU
Rest 90 sec
Keep track of reps of RPU and splits for individual 100 DU times.

ACCESSORY
CN PU 6x3 @105%
3x15 DB Row


Saturday
WEIGHTLIFTING
1 ¼ OHSQ 7x2 to a 2RM (HTLW) on a 2:00 INT
2 POS CN+JK 7x1 AHAP on a 2:00 INT
3x10 RDLs

ACCESSORY
3X10 W Ring Dip
3X15 DB Lat Raise
3X15 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

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