Features
5 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
3 sets of 8 landmine press landmine thruster landmine sl Rdl landmine sa Row
B1
Block Deadlift ( comv)
5 x 4 @ 60 %
B2
Plyo Push-Up
5 x 4
C1
Bent Over DB Row
3 x 12
C2
Landmine side to side press
3 x 12
D1
Landmine Split Squat
3 x 20
D2
Cable Rotations
3 x 24
Warm up
A
Conditioning Warm Up A 1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
Circuit
B
40 on 20 off 1.KB swing 2.Banded Tricep Push down 3.400 m Jog 4.Seated banded Pull downs
Recovery
C
Recovery#1
Recovery Parasympathetic Breathing 10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Conditioning
A
w warm up #1 upper focused
all exercises should be 20-25 % of your weight try to complete it in 12 -14 minutes 4 sets x 25 reps off : Kb Swing Banded Press down Banded Face pulls
B
Close Grip Floor Press
4 x 4 @ 83.7 %
C1
Chest Supported Upper Back Cable Row
3 x 12
C2
30 Degree Incline DB Bench Press
3 x 12
D
Inverted Row with Agnles 90
3 x 10
E
DB Lateral Raise
15, 8, 8, 8, 8, 8
Prep
A
Conditioning Warm up
1.foam roll tight body parts 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
Circuit
B
This should be challenging but allow you to perform sets of at least 60 seconds without stopping. Use 10 % of BW on vest + 25% of BW in each hand ie. a 100 kgman would put 12kg# on his sled and hold 12 kg# DBs or KBs in each hand. The goal across all three weeks is to go slightly heavier while staying within the 40-minute time range. EXERCISE WEEK 1 WEEK 2 WEEK 3 Vest+ Farmer Carry 1600 mFor time (35-minute cap) 2 × 800 meters Rest 3:00 4 × 400 meters. Rest 2:00
A
Pin Squat ( Low pin )
4 x 3 @ 86.3 %
B1
Landmine RDL
3 x 10
B2
Front Rack KB lunge
3 x 20
C
Chin Up with Band
4 x 3
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