Relentless application of basic principles to build strength and muscle plus a minimum effective dose of conditioning for health and performance. Next cycle of training starts 3/27. One-hour of training, five days per week with a conjugate method of strength and power as the focal point complemented by accessory hypertrophy movements. Once per week conditioning with a hard and fast MetCon, followed by sprints, and Zone 2 work. Guided warm-ups will be added in this cycle.
Basic commercial gym equipment would be ideal but substitutes will be provided as needed.
A
Warm-up
1 x 5:00
B
Mobility
C
Back Squat
5 x 6
D
Complex #1
E
Band Knee Extension
3 x 12
F
Lying Leg Curl
3 x 12
G
Calf Raise
3 x 12
H
Suitcase Carry
3 x 80
A
Warm-up
1 x 5:00
B
Mobility
C
Bench Press
5 x 6
D
Complex #2
E1
Incline Bench Press
3 x 12
E2
Pull-Up
3 x 12
F1
DB Lateral Raise
3 x 12
F2
Bent Over Rear Delt Fly
3 x 12
G1
DB Bicep Curls
3 x 12
G2
DB Overhead Tricep Extension
3 x 12
H
DB Farmer's Carry
3 x 80
A
Warm-up
1 x 5:00
B
Mobility
Conditioning
C
Grace
30 reps for time Clean and Jerk 135/95# Rest as needed before moving onto the sprints next.
D
Sprint
6 x 0:10
E
Cardio
1 x 30:00
A
Warm-up
1 x 5:00
B
Mobility
C
Deadlift
5 x 6
D
Complex #3
E
Forward Walking Lunges
3 x 12
F
Calf Raise
3 x 12
G
Waiter's Walk
3 x 80
A
Warm-up
1 x 5:00
B
Mobility
C
Overhead Press
5 x 6
D
Complex #4
E1
DB Chest Fly
3 x 12
E2
Bent Over DB Row
3 x 12
F1
DB Lateral Raise
3 x 12
F2
Band Pull-Apart
3 x 12
G1
Barbell Bicep Curl
3 x 12
G2
Skull Crushers
3 x 12
H
Front Rack Carry
3 x 80
A
Warm-up
1 x 5:00
B
Mobility
HERO
C
Hotshots 19
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. 6 rounds for time: 30 air squats 19 power clean, 135/95# 7 strict pull-ups Run 400 m
Coach Brelinski has a Bachelor of Science in Exercise Science and a Doctorate in Chiropractic. He has worked in the public and private sectors training everyone from collegiate athletes to tactical professionals. He is certified as a Tactical Strength and Conditioning - Facilitator, CrossFit Level 1 Coach, and Precision Nutrition Level 1 Coach.
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