Strength

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

10 minutes work to a single heavy clean

Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike.

20  wallball  20lb
20  Russian KB Swings 70lb
20 cal  Assault Bike

Today, we will be strength training our legs and posterior chain. Deadlifts

• 1 x 10 30% (or no more than 135lb)
• 1 x 10 50% (or no more than 225lb)
• 1 x  5  60%
• 1 x  3  70%
• 1 x  3  80%
• 1 x  3  85%
• 1 x  3  93%
• 1 x  3   95%

Back Squats (High or Low Bar)

• 1 x 10 x (weight of bar)
• 1 x 5 x 30% (or no more than 95lb)
• 1 x 5 x 40% (or no more than 135lb)
• 1 x 3 x 55% (or no more than 185lb)
• 1 x 3 x 65%
• 1 x 3 x 75%
• 1 x 3 x 85%
• 5 x 3 x Max – 10lb

Lunges (reps per leg)

• 1 x 3 x body weight
• 1 x 3 x 65%
• 1 x 3 x 75%
• 1 x 3 x 85%
• 5 x 3 x Max -10lb

  Can use dumbbells, kettlebells or barbells in hanging, overhead or front rack positions.

• Sampson Stretch  (3 each leg for 15 seconds each)
• 3 x 15 Overhead Squats (With a broomstick or something else light.)
• 3 x 15 Situps
• 3 x 15 Back Extensions
• 3 x To Fail or 15 Pull-ups
• 3 x To Fail or 15 Dips