Jim Musgrave
Law Enforcement, Functional Fitness, Functional Training, Tactical, Tactical / Military, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A
Warm Up
1 x 10:00
B
Back Squat
1 x 1
C
Leg Extension
12, 12, 12, 36
D
Leg Curls
12, 12, 12, 36
WOD
E
For Time: 15-12-9-6-3 (Goal: Sub 9 min/ Cap: 15 min) -Barbell Front Squats (RX: 95lb/ 65lb) (Scaled: 75/55) -Cal Echo Bike (or Row/ Ski Erg) -Box Jump Overs (24"/20") Bike can be supplemented with a Cal Row or Ski Erg.
Core Superset
F
4 Sets: 1 Minute Rest between sets -20 Butterfly Sit Ups -20 Russian Twists
A
Warm Up
1 x 10:00
B
Flat Bench Press
1 x 1
C
DB Incline Bench
4 x 12
D
DB Fly
4 x 12
E
Flat DB Squeeze Press
4 x 12
F
DB Skull Crusher
4 x 12
G
Rope Cable Tricep Extension
12, 12, 12, 36
Interval Work
H
-200m Run x10 -30 Second Rest between sets
A
Warm Up
1 x 10:00
B
Deadlift
1 x 1
C
Cable Pull Down (Chin Up Grip)
4 x 12
D
Straight Bar Cable Row
4 x 12
E
Renegade Row
4 x 8
F
Standing Barbell Curl
4 x 12
G
DB Hammer Curl
4 x 12
WOD
H
For Time (Goal: 8 min/ Cap: 15 min) -40-30-20-10 KB American Swings (RX: 53lb/35lb) (Scaled: 35/25) -20-15-10-5 Deadlifts (RX: 185lb/135lb) (Scaled: 135/95)
A
Warm Up
1 x 10:00
B
Standing Strict Barbell Shoulder Press
5, 5, 5, 5, 15
C
DB Lateral Raise
4 x 12
D
Barbell Upright Row
4 x 12
E1
Cable Rope Face Pulls
4 x 12
E2
Barbell Shrug
4 x 12
F
Seated DB Shoulder Press
4 x 12
Neck Circuit
G
3 Sets: Supinated Weighted Neck Crunches x 20 (Weight plate held on forehead Supinated Ear to Shoulders x 10/side Supinated Neck Rotations (left + right) x 10/side Pronated Weighted Neck Raises x 20 (Interlaced hands on back of head for resistance) Pronated Ear to Shoulders x 10/side Pronated Neck Rotations x 10/side
Core Superset
H
4 Sets: 1 Minute Rest Between Sets -Plank 45 Seconds -15 Flutter Kicks (3 Count)
A
Warm Up
1 x 10:00
B
Squat Clean
1 x 1
C
Front Squat
4 x 5
D
DB Bulgarian Split Squat
4 x 12
E
Single Leg Press
4 x 12
WOD
F
6 Rounds For Time (Goal: 10 min/ Cap: 20 min) -200m Run -50 Foot Walking Lunge -10 Toes To Bar (or V Ups) Run can be supplemented with a 15/12 Cal Bike, Row, or Ski Erg.
A
Warm Up
1 x 10:00
B1
Incline Barbell Bench
4 x 12
B2
DB Incline Fly
4 x 12
C1
Bent Over Barbell Row
4 x 12
C2
Cable Lat Pull Down
4 x 12
D1
Seated DB Shoulder Press
4 x 12
D2
DB Lateral Raise
4 x 12
E1
Seated DB Curl
4 x 12
E2
DB Skull Crusher
4 x 12
F
Run
1 x 30:00
