Jim Musgrave
Law Enforcement, Functional Fitness, Functional Training, Tactical, Tactical / Military, Strength & Conditioning, First Responders, General Fitness, Endurance1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Horse Power Warm Up
-5 Minutes on your choice of (Row, Ski, Bike, or Run) 1 Minute Easy 1 Minute Moderate 30 Seconds Fast / 30 Seconds Easy 30 Seconds Fast / 30 Seconds Easy 1 Minute Moderate -5 Walkouts with a Push Up -10 Leg Swings each leg (Front to back and Side to side) -45 Second Couch Stretch each leg -15 Controlled calf raises -Band Pull Apart Complex (Tuesday and Thursday) Hands Pronated: 10 Horizontal, 10 Diagonal, 10 Diagonal Hands Supinated: 10 Horizontal, 10 Diagonal, 10 Diagonal -(Optional) Take a couple minutes to foam roll or perform any additional stretches.
Interval Running
B
Throughout the program, you’ll have interval run options for RX, Intermediate, and Beginner levels, based on your ability and time commitment. If RX isn’t your starting point, don’t worry—this program is built to progressively get you there. Embrace the process, stay committed, and let’s get after it. RX: 12x200m @ Estimated 1 Mile Pace with a 200m jog rest between reps. Intermediate: 9x200m @ Estimated 1 Mile Pace with a 200m jog rest between reps. Beginner: 6x200m @ Estimated 1 Mile Pace with a 200m jog rest between reps. These runs should be fast but controlled.
C
Back Squat
4 x 12
D
DB Bulgarian Split Squat
4 x 8
E1
DB Straight Leg Deadlift
4 x 12
E2
Double DB Walking Lunge
4 x 50
Conditioning
A
Horse Power Warm Up
-5 Minutes on your choice of (Row, Ski, Bike, or Run) 1 Minute Easy 1 Minute Moderate 30 Seconds Fast / 30 Seconds Easy 30 Seconds Fast / 30 Seconds Easy 1 Minute Moderate -5 Walkouts with a Push Up -10 Leg Swings each leg (Front to back and Side to side) -45 Second Couch Stretch each leg -15 Controlled calf raises -Band Pull Apart Complex (Tuesday and Thursday) Hands Pronated: 10 Horizontal, 10 Diagonal, 10 Diagonal Hands Supinated: 10 Horizontal, 10 Diagonal, 10 Diagonal -(Optional) Take a couple minutes to foam roll or perform any additional stretches.
B
Flat Bench Press
4 x 12
C
DB Incline Fly
4 x 12
D
Seated DB Shoulder Press
4 x 12
E
DB Lateral Raise
4 x 12
F1
DB Skull Crusher
4 x 12
F2
Tricep Bench Dips
4 x 12
WOD
G
10 Minute EMOM: -Minute 1: 15 Wall Balls (20lbs/14lbs) (10 ft target/ 8 ft target) -Minute 2: 10 Burpees EMOM= Every Minute On The Minute. At the start of the clock 0:00 you will complete 15 wall balls and the remainder of the minute will be rest. At 1:00 you will complete 10 Burpees and rest the remainder of the minute. Continue between these two exercises for 10 minutes (5 rounds each).
Core:
H
4 Rounds: (Rest 1 Minute between sets) -20 Butterfly Sit Ups -10 Plate Reverse Wood Chops (Each Side)
Conditioning
A
Horse Power Warm Up
-5 Minutes on your choice of (Row, Ski, Bike, or Run) 1 Minute Easy 1 Minute Moderate 30 Seconds Fast / 30 Seconds Easy 30 Seconds Fast / 30 Seconds Easy 1 Minute Moderate -5 Walkouts with a Push Up -10 Leg Swings each leg (Front to back and Side to side) -45 Second Couch Stretch each leg -15 Controlled calf raises -Band Pull Apart Complex (Tuesday and Thursday) Hands Pronated: 10 Horizontal, 10 Diagonal, 10 Diagonal Hands Supinated: 10 Horizontal, 10 Diagonal, 10 Diagonal -(Optional) Take a couple minutes to foam roll or perform any additional stretches.
Engine Development
B
Benchmark (This will be retested in week 12). -1K Run (.62 Miles) -50m Burpee Broad Jump -1K Run -100m KB Farmer Carry (RX 70/53) (Scaled 53/35) -1K Run -50 Wall Balls (RX 20/14) (Scaled 14/10) -1K Run -25m Sled Push (RX 445/335) (Scaled 335/225) -1K Run -25m Sled Pull (RX 335/225) (Scaled 225/175) Scaled/ Alternate Exercise Options: -Runs: Intermediate run 750m and beginners run 500m. -KB Farmer Carry: Can use Dumbbells -50 Wall Balls: DB Thrusters (25lb/15lb DB's) (Barbell Thrusters (45/35lbs) -25m Sled Push: DB Front Rack Bench Step Ups 10 Reps Each Leg (RX 50/35lbs) (Scaled 35/25lbs) or 1 Minute Dead Treadmill Push -25m Sled Pull: Devil Press (RX 50/35lbs) (Scaled 35/25lbs) 10 Reps or 1 Min Odd Object Drag
Conditioning
A
Horse Power Warm Up
-5 Minutes on your choice of (Row, Ski, Bike, or Run) 1 Minute Easy 1 Minute Moderate 30 Seconds Fast / 30 Seconds Easy 30 Seconds Fast / 30 Seconds Easy 1 Minute Moderate -5 Walkouts with a Push Up -10 Leg Swings each leg (Front to back and Side to side) -45 Second Couch Stretch each leg -15 Controlled calf raises -Band Pull Apart Complex (Tuesday and Thursday) Hands Pronated: 10 Horizontal, 10 Diagonal, 10 Diagonal Hands Supinated: 10 Horizontal, 10 Diagonal, 10 Diagonal -(Optional) Take a couple minutes to foam roll or perform any additional stretches.
Zone 2 Run
B
Throughout the program, Zone 2 run options will be provided for RX, Intermediate, and Beginner levels based on individual ability and available time. If RX is not your starting point, the program is designed to progressively build you there while prioritizing proper pacing and aerobic development. Enjoy the process, trust the work, and let’s get after it. To calculate your Zone 2 Heart Rate(HR), 220-(Your Age) EX: 220-30=190 Times .6 and .7 for Zone 2 HR 190x.6=114 and 190x.7=133 Your zone 2 HR would be between a HR of 114-133. The goal is maintain this HR throughout your run. If your HR begins to rise to high, slow down to get back to Zone 2. RX: 30-35 Minute Run Intermediate: 25-30 Minute Run Beginner: 20-25 Minute Run
C
Cable Pull Down (Wide Grip)
4 x 12
D
Bent Over Barbell Row
4 x 12
E
Barbell Upright Row
4 x 12
F
Cable Rope Face Pulls
4 x 12
G1
Chin Ups
4 x 8
G2
Standing Barbell Curl
4 x 12
Conditioning
A
Horse Power Warm Up
-5 Minutes on your choice of (Row, Ski, Bike, or Run) 1 Minute Easy 1 Minute Moderate 30 Seconds Fast / 30 Seconds Easy 30 Seconds Fast / 30 Seconds Easy 1 Minute Moderate -5 Walkouts with a Push Up -10 Leg Swings each leg (Front to back and Side to side) -45 Second Couch Stretch each leg -15 Controlled calf raises -Band Pull Apart Complex (Tuesday and Thursday) Hands Pronated: 10 Horizontal, 10 Diagonal, 10 Diagonal Hands Supinated: 10 Horizontal, 10 Diagonal, 10 Diagonal -(Optional) Take a couple minutes to foam roll or perform any additional stretches.
B
Clean Pull
4 x 3
C
Power Clean
5, 5, 5, 12
D
KB Goblet Cossack Squat
4 x 12
E
DB Box Step Ups
4 x 5
Core
F
4 Rounds: 1 Minute Rest between sets -GHD Sit Ups: 4x12 (or V-Ups 4x12) -Weighted Hyper Extensions: 4x12 (or Back Extensions 4x12)
Circuit
G
Row: 10-12 Minutes (Steady Pace) Should be focusing on long strokes and relaxed recovery. If needed can utilize a Ski Erg or Bike.
Conditioning
A
Horse Power Warm Up
-5 Minutes on your choice of (Row, Ski, Bike, or Run) 1 Minute Easy 1 Minute Moderate 30 Seconds Fast / 30 Seconds Easy 30 Seconds Fast / 30 Seconds Easy 1 Minute Moderate -5 Walkouts with a Push Up -10 Leg Swings each leg (Front to back and Side to side) -45 Second Couch Stretch each leg -15 Controlled calf raises -Band Pull Apart Complex (Tuesday and Thursday) Hands Pronated: 10 Horizontal, 10 Diagonal, 10 Diagonal Hands Supinated: 10 Horizontal, 10 Diagonal, 10 Diagonal -(Optional) Take a couple minutes to foam roll or perform any additional stretches.
Threshold Run
B
5k Run For Time (3.1 Miles) Record the time as this will be used to pace future runs and will be retested Week 12.
