Military prep, W6D2
Main: Back Squat 5x4 (heavier than last week)
Deadlift 4x10
Weighted step ups 4x 10 each leg
5x 5 depth drop to box jump
Conditioning:
100 manmakers
Military prep, W5D6
Run 3 miles
Ruck 3 miles
Run 3 miles
Military prep, W5D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max Situps
6x 40% of 2min max
Beach Muscles:
Leg Press 3x 10
Hamstring Curls 3x 10
Leg Extensions 3x 10
Cable Curl 3x 12
Cable Tricep Extensions 3x 12
Run: 3 mile easy run with 5x stride sets
*Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
Military prep, W5D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace. No running.
Military prep, W5D3
Main:
Weighted pullups work up to 1RM Then... pullups 3x 10
"36s" 3x
*36s = 12 front raises, 12 lateral raises, 12 bent over butteryfly raises
cable rows 4x10
Core:
4 sets 100ft HEAVY Farmer's Carry
1min plank
Run: 8x 400m hard with 1min rest *beat all of your Week 1 times*
Military prep, W5D2
Main:
Back Squat 5x5
Deadlift 4x10
Weighted Step Ups 4x 10 each leg
High Box Jump 5x5
Conditioning:
20min AMRAP
5 hang power clean and jerk
10 OH walking lunges
5 front squats
10 front rack walking lunges
Military prep, W5D1
Main:
Bench Press 5x5 immediately after... 1min max pushups
Push Press 4x10
Dips 4x 15
Banded Tricep Extenstions 4x 25
Run
1 mile easy
2 mile tempo
1 mile easy
Military prep, W4D6
Run/ruck/hike for 1-2 hours at an easy to moderate pace
Military prep, W4D5
Main:
max set pullups
2min max pushups
2min max situps
Superset: 4 sets
8 chinups
15 single arm DB rows
Superset: 4 sets
20 body weight single leg Bulgarion split squats
10 high box jumps
Run: 2 mile easy run with 4x stride sets *Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
Military prep, W4D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
*No running*
Military prep, W4D3
Main:
Pullups 3x 8
Bent over rows 3x 10
Lat pulldowns 3x 12
Core:
Tabata Situps 8 sets 20sec on 10sec rest
Then...
3 rounds
30sec left side plank
30sec right side plank
1min plank
Run: 2x 1 mile hard with 2min rest
Military prep, W4D2
Main: Back Squats 3x 10
Deadlifts 3x 10
Single leg RDLs 3x 10 each leg
Walking lunges 3x 10 each leg
Conditioning:
For time:
50 Cal assault bike
50 cal row
25 cal assault bike
25 cal row
Military prep, W4D1
Main: Bench Press 3x10
perfect pushups 3x 20
"36s"* 3x
*36s = 12 front raises, 12 lateral raises, 12 bent over butteryfly raises
Run: 2 mile tempo
Military prep, W3D6
5 mile negative splits
*1st mile slow, 2nd mile faster, 3rd mile faster, etc...
*your 5th mile should be your fastest
Military prep, W3D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Superset: 4 sets
15 single arm bench press each arm
10 kick backs each arms
Superset: 4 sets
10 HEAVY stepups each leg 20" box
15 sprinter step-ups each leg (no weight)
Run:
2 mile easy run with 4x stride sets
*Stride set = 5sec acceleration; 5 sec at near top speed; 5 sec deacceleration; 45 sec recovery jog
Military prep, W3D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
*No running*
Military prep, W3D3
Main:
Weighted Pullups 4x 3-5
Single arm DB rows 4x 15
Ring or TRX rows 4x 20
Core: 5 rounds
50ft suitcase carry (each arm)
50ft barbell carry
1min plank
Run: 4x 800m hard with 2min rest
Military prep, W3D2
Main: Back Squats 3x 12 then 5x3 building to heavy 3
Goblet Squats 4x 20
Deadlifts 4x 12
Single leg RDLs 3x 12 each leg
Walking lunges 3x 12 each leg
Conditioning:
10min AMRAP
1 HEAVY deadlift
10 cal assault bike or row (SPRINT!)
Military prep, W3D1
Main: Bench Press 3x12; then 5x3 building to heavy 3
Dips 3x 20
Incline Bench Press 3x 10
Skullcrushers 3x 15
Run:
3x 1K with 400m recovery jog
Military prep, W2D6
Run 2 miles
Ruck 2 miles
Run 2 miles