Military prep, W8D2
Main:
Back Squat 3x5
Weighted step ups 3x 8 each leg
3x 5 box jump
Conditioning:
5 rounds 50 pushups
50m HEAVY farmers carry
Military prep, W8D1
Main:
Bench Press 3x5
Push Press 3x10
"36s" 3x
Run 5K tempo
Military prep, W7D6
10 mile run at easy OR 8 mile ruck at moderate pace (shoot for sub-2hrs)
Military prep, W7D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Beach Muscles:
Goblet Squats 3x 20
Reverse lunges 3x 15 each leg
Hammer Curl 3x 12 each arm
Tricep Kick backs 3x 12 each arm
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, W7D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
Military prep, W7D3
Main:
Weighted pullups work up to 1RM Then... pullups 3x 10
HEAVY single arm DB rows 4x 6 each arm
"36s" 3x
Core:
Toes-to-bar (slow and controlled) 3x10
back extensions 3x15
Run:
4x 800m hard with 90sec rest beat your Week 3 time
Military prep, W7D2
Main:
Back Squat 5x3 (heavier than last week)
Deadlift 4x10
Weighted step ups 4x 10 each leg
5x 5 seated box jump
Conditioning:
"Machine Triathlon"
For time:
100 cal row
25 burpees
100 cal ski erg
25 burpees
100 cal assault bike
Military prep, W7D1
Main:
Bench Press 5x3 (heavier than last week)
Push Press 4x10
Banded Tricep extensions 4x 30
3 sets
20 regular pushups
20 wide grip pushups
20 diamond pushups
Run
5x 1K with 400m recovery jog
Military prep, W6D6
With kit For time:
1 mile run
50 pullups
100 pushups
150 squats
1 mile run
150 lunges
100m bear crawl
50m HEAVY sled drag
1 mile run
Military prep, W6D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Beach Muscles:
Bulgarian Split Squats 3x 10 each leg
Single Leg RDLs 3x 10
Leg Extensions 3x 10
Chin ups 3x 8 OH
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, W6D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
Military prep, W6D3
Main: Weighted pullups work up to 1RM Then... pullups 3x 10
Pendlay rows 4x 10
"36s" 3x
Core: 3 sets :45 on/:15 off
situps
hollow rock hold
Russian twists
Right Side plank Left Side plank
Run:
800m easy warmup then... 1:1 work to rest
5x 100m sprint
4x 200m just shy of a sprint
3x 400m hard
2x 800m mod-hard
1x mile tempo
800m easy cool down
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