AM/Mono:
60 min Ruck at 50/35 lbs
Warmup:
1 min row easy
2 min at :30/:30
3 min at 5k pace
into,
15 banded scap queezes
30′ banded side step (each direction)
15 lateral side steps (each leg)
30′ banded side step (each direction)
15 squat high jumps (no rebound)
+
2 rds
15 pvc dislocates
15 banded good mornings
+
5 inch worms
5 pushups downward dog
10 kang squats
10 pushups
15 kb Deadlifts
15 burpees
Weightlifting:
A. Snatch Pull – 5 sets at 2 reps. 90-100% of your 1 RM
B. Deadlift Pull Cycle
Deadlift
NOT TnG ; reset each rep
10 reps at 50%
5 reps at 60%
5 reps at 65%
5 reps at 70%
3 reps at 75%
3 reps at 80%
5 reps at 85-86% x 2 sets
B. Bench Press (jerk grip width)
10 reps at 50%
8 reps at 55%
6 reps at 60%
5 reps at 65%
5 reps at 70%
3 reps at 75%
max reps at 80%
Running: Track
- Warm Up
- 800 easy
- 5 minutes mobility
- 6 x 50m build ups on an easy walk back
- 100m hard; :30 rest followed by a 400m moderate effort rest 2 minutes
repeat 8x - 600m at 50%, nasal breathing focus and focus on form perfection here
rest 2 minutes - 400m @95%; track your 200’s here
- Cool Down – run / walk / machine if available
CONDITIONING
5 rds @50-60-70-80-90%
9 c2b pullups
30′ barbell OH Lunge 95/63
12 alt db clean and jerk 50/35
60′ no push burpee broad jump
15 goblet squats ^
90′ sandbag or dball bear hug walk 150/100
BECOMPLETE:
- 4 minutes (each side – 8 total), single lacrosse ball behind scap; arm movement hip to overhead and across body
- 4 minutes double Lax ball upper thoracic
- ball on wall, arm circles. 20 each arm, each direction x 3x each. (use softball size ball if you can)
- squat therapy – 5 min of work; at your personal hardest level to the squat
- Banded Glute Bridge 3 x 25
- Bridge Hold x :30 + L-Sit x :15-:30 ;;rest accordingly x 6
- crossover symmetry
- static stretching with time remaining in your day