\ l : i r k i - r r r r | : \ , l l u n t r u r\ l r r l ' r l j n ( i r c r : l , l t x ) l . ' ( X l : , \ l t R l ( ; l l f j ; R l S l , R \ F I )
SampleScheduleand Workouts 3 N{onthOperator F'itnessProgram
v. l.t
,\nr tltrc'siions'.) ('()ntiict: .\tlrk lrvight at nark(_!t.tttjo,r(.t.r'(nn [.rr.(lin]lrltxl 31/1r(.(,771(i,qrrrrjt)tt.,s t t)t,t
. ' ' \ 1 ; : r k I L r i g h t .\ l , r u n l . r i n\ t r r b r l i r y( i 1 . r ; p . l t x ) l l ( I t i . . U . 1R l ( ; l l T ' SR F S t : R \ . L l )
( i l r i ; l t ( r l : ^ ! \ l .' { l I R l ( i l l l : R l \ i , R V I t.)
Note: Keep in mind that adequatetimefor rest and recoveryis built into the following program oNLy if the athlete adheres to the proper diet, remains hydrated, and gets enough sleep.In addition, non -training related stressors (alcohol, work, h ome,-Iife, the craly stripper girffiend, etc.) must be kept to a minimum. If theserequirementscan not be met the schedulemust be altered accordingly to avoid overtraining,
\ f : r r t ' f s r t h t . \ { ' ) u n t t l n \ l r t r r L r v ( ; 1 ) 1 p l t x ) l _ . ( r 1 ,. ri L l t i t ( ; l l fS RI:SLt\ I:tr
t \l.rtl Irr rrl:t \l,r.rrrr|r \ l , , h r l r r r( j r : : r f : . , r ) l l l ) | r \ l l R l ( ; l l l \ ^R l : S l ; R \ L t )
Iiourrdationll\krnth #l ): 'l'ltc
littttntllrtiott phltsr.' is litttrs,.'tl on cicrrt'|irll'lrr'src:uI prcparatirln ((;l)lr) antl is tlcsigrrcrl to clcl'clopu blsc 0t'l'itncss.corrccl irnhrrlanccs,',,u..t thc arhletc 1,r.p,i* fbr morer spccializedtraining.Hrrrphasis is,n circurtr,,n.t but in.rdcr to achievcrrncl 1lruur"..ri,rn, rnarn(ui.a hr.acrlevcl ,l'fit'e s.sthis phasc lrr.st inclirdc: I x Strcngthtlr [)orverday everv l4 tlays Ix Intcrvalday cvcrl l.i days ?x Entlurancr:d:ryseve ry r -r t'il;-s( 2 .,f thcsc rviil he tsrcathingI .addr:r.s >-10m in) lx Rccovcryclaycvcry l.l days 'I'his
phaserequiresa training volumc of lpproxinratei-vl9 hourspcr month.
[:xample: Day l: Warm-up, Circuit (I.ocus) Day 2. Warm-up,Srrcngrh Day 3: Warm-up, p
30 min) Day 6: Re.st Day 7; Rcst Day 8: Wann-up, Intcrv.al 9: Warm-up,Circuit (Complcmentary) lay Day l0: Rccovcry Day I l: Warm-up.Accumulation I)ay 12: Endurance>90 min Day 13:Res( Day 14: Rest Day 1.5:Warm-up,Circuit (Iircus) Day l6; Warm-up.Strenqrh I)ay I7: Warm-up. I'owci_Endurance Day ltl: Wann-up. progression Day l9: Endurance3{)nrin) Day 20: Rcsr Day 2l: Rcst Day 22: Wann-up, Intcrval Dav 2_l:Wanrr-up.C.ircuit(Conrplenrcntar), ) Da.v2{: Rccover;, [)a.v"2-5:.S\ll',lF [)a'y']6: I:ndur;rncc>90 Du'ul7: Rcrt Dll -lll: I{csr
\ i L R t ( ; l {i s R l i L R \ t : t )
, , \ l u r k l r r r : ' h t . \ l t t . r r l . r r r r \ l , r b r l i t r ' ( i r.i)l {r lfi ' ll ( J r i . ' . \ l . l H l ( i } l l S R F S I : R \ ' : r l )
Powcr(Nftrnth#2):
'lr Po\\'crphaseis tircuscdtrn incrcusirrg pcuk torcc.tntlthe rlrteo1 lirrcc protiuctirrrr Irclricvcand maint:rina brortj lcvcl ol'l'itncssthis phrrscmust inclrrdc: -1xl)orvcror Purvcr-Elrtlurancc days cvcry l-l duys lx Hndurancedly cvcr-vl-l da,vs 2r Rccovcryday crcry l-l days '['hc
'l'his
phasercquiresa trainingvolumcof apprcximatelyl8 hourspermonth.'l'raining licquency must rcmain high so no ctTortsshouldbc done to completefailure.This rvtll allorv quick and efl'cctivcrecovery.Bccau.scof thc lack of gcneralsystemicstrcss imposedduring this pha.setrvo trf the Recoveryrvorkoutsarc undertakenon Restdays. Exarnplc: Day l: Wann-up, Powcr (Explosivc) Day 2: Warm-up, Circuit (Complcmentary) Day 3: Endurance>90 min Day 4: Warm-up,Accumulation Day 5: Warm-up, Power-Endurancc Day 6: Rccovery Day 7: Rcst Day 8: Warm-up. Porvcr(Explosive) Day 9: Warm-up,I)rogrcssion Day l0: Recovery Day I l: Warm-up,Power (l.itvinov Conversion) Day l2: SMMF I)ay l3: Rcst I)ay l4: Rest Day l5: Warnr-up,Powcr (t')xplosive) Day l6: Warm-up, (lircuit (Focus) l)ay I7: Endurance>(X)min Day I tt: Warm-up, Accumulation Day l9: Warm-up,Porver-Endurance Day 20: Recovcry Day 2l : Rest Day 2?: Warm'up, Porvcr(Explosivc) l)ay 2-1:Warm-up.Prtrsrcssion I)l;- 24: Rccovcry [)ay 2-5: Wanl -rrp.Prlrvr'r (('arditl..;rscLr lar) [)l;- 26: Wanl-up. Intcrral L)r,v-27. Rcst I)ul lli: I{cst
\f;rl'l'*r:
i t r . \ 1 ( , . I t r . r l n\ l , r b r l : r ( i r r r r r pl l x r l : r l ) ;
\Ll. Rl(illTS RESF.RVtlt)
( ' ; . : r i 'l i ; r l l . - ' i ] { )..\ i l . R l ( ; l l T S R I : \ l R \ ' l l )
F l n d u r a n ce( Ikrn th # 3 ):
'['lrc ller(lsslt hrtrtttl\l)cctnlt]l lirr lrrrlrlhlctt-r'c(luirinql'itnc.ss t:ntllriyld1.' l)hlr\cis rlcsignc,.i *'cck titltr is inc rrtletl it lwo In atlditi()n. rr ith lrn cnt:rhlsisrrnF.ltdtrratrcc. 9f'plrrrnrctt.rs to allow thc rrthlctcto pc'1kat thc culnrinationof the -l nttlltthpr()grilm.'lititchicvclntl rrrlintlin I hrturi lgvql ot'l'itncssthis phrrselnustinclude: lx Strengthttr Porvcrtlay cvcn l'1 days -5xHnduranccdays cvcrv l4 days .1x"Trvg-a-Dlvs" cvcry l.l days lrvhcn trvtl norkouts arc cttmbinedirr onc day it is prcfcrredthlt an endurrncclirllrrrv intcnsiryif that scssionrvill crttphasiz.c tcchnicaland neu:ologicallydifficult nlovcm(:nts) 2x Rccoverydays cvery i'1 daYs This phascrcquiresa training volumc of approximately26 hourspcr month.Becauseof the generalsystcmicstrcsscauscCby cnduranccefforts and multiplc Trvo-a-l)aysthe Rest 6ays and Rccovery workoutsare of pilr:rmountimportanccand must bc respccted Examplc: Day l: Warm-up, Porver(ExPlosive) l)ay 2: Warm up, Interval Day 3: Warm-up, BrcathingLadder & l:ndurance<90 min Day 4: Recovcry Day 5: Warm-up, Circuit (Complcmcntary)& Endurancc>9O min I)ay 6: Rcst Day 7: Rest Day fl: Endurance<1)0min Day 9: Warm-up, Intcrval Day l0: Warm-up, llreathing Ladder & flndurance<90 min Day I l: Recovery Day l2: Warm-up, Prosression& l]ndurance>fi) min Day l3: Rcst [)ay l4: Rest Day l5: War,n-up,Circuit (Complcmentary)& Endurancc>9Omin Day l6: Warm-up, Intcrvals Day 17: Recttvcry Day ltl: Warm-up, Strength& Enilurancc>90 tnin Day l9: Rcst I)ay 20: Warm-up. tsrcathingl-adclcr& Endttrrncc<90 rnin Day 2l: Rccorcrv
\llk
.till ..rli:.\l I RI(;H fS RFSI,HVF:) l r r : . r r : . \ l o r . n ! u r n\ 1 , r t ' r l : r r( i r , r : r p
\ f . . l l f r r r : ' : r \ t r \ u D i . r ) n\ f u h r l r l i t i r L r . r | . ' l r ( i l , , r ) {i , , \ L l . R I ( ; l l T S R t . S F R V F f )
\VAR}I-T'P l)t'lrrrrtton: _.\nreans of nilsinrrvourll(xlv.scoretcnti)cr.lllurc t...get ttrcfilorxl t'r*'i'g") irrrdprcp.rring it f,lir[c \v()rkthrl is ubruri, rir,orv.-r.hc wurnr-upr
shrtuldntlt bc strc'u()us.llt),9h thlt it c'n:pr.'tiscs the ,,vrlrktrul.
Notcs: ;\ W:rnn_upcall bc a singlc tn()\.crncnt likc rorvinqrrr a scricsof un_ tvcightcdand/or rvcightc
\ l . r r l f * r . ' h t \ 1 , ' r r n r . r r\ nt r r h i l i r i ( ' i r r , u p J r X l l . . t p , r . . \ l t l{l(;llISR}.SLit\1)
, . \ J r t r kT r r r l r t . \ ' l L r t . r t r l t\t1 , ' f r r l i i r( i : ' r L ; ;lr( x i ! , ' i ) ( ) . . r . \l .l R l ( i l 1 ' 15 R l ' S L R \ 1 r t )
CIRC'TI'I' trlck-to-b.te k trsiltgtot;.t' re[)cittJdirt st'r1ucncc. l)clrrrrtion:,\ scrics()l rr)()vcrnr:l'lts RL-stpcri()dsrr('not includctlin lttc circuitS()i.tn"'tcst tirrrcLrsthc lltLritsurerncui. into thc totll tinrc (i.c. the clmk kccpslicking whe(hcrthc takcnis l:rc:tored athlctcis *orking or no().With the goai trcingthc hcsttirrtcan individualtan achicveit is cxpectcdthat thcsccircuitsbc cxc:utcdat high intcnsity.'l'hetrvo t)'pcsof circuitsarc Complcmentarylnd Focus(akaIrulllllncnt).('ornplcrnentary ditlercnt musclc groups(Squat+ Pull (lp). Focus circuitsalternatclystrc-ss ('ircuits stresstire sarnemusclc groups in different manncr,alternatingbctrvccn urindingand explosivcslimulus(c.g.Deadl-ift + Box Jumrr).or by changing stimulusand/or load (c.g- lJcarCrawl + Push-up). Notcs: Circuits utiiizing e heavy load or technicallydifficult rnoverncntshc'uld accommod:rtefatigue with progrcssivereductionof rcps. Complementary Circuit: Dcadlift @:125%'of brrCyweight+ HandstandPush-up J0-20-| 0 rcps of each "JoncstorvnSprint" Burpee/ Pull-up combo + Pu.shltess (4 75# repsof cach ?0-2(l-10-10 "Jonesrvorthy" .Squat KB Sling Pull-up - l - 5 - 3 0m i n
80 40 20
64 32 16
,48 24 12
32 16 8
24 12 6
12 6 3
KB Step-up@ 2x 35# KB & I ti" box + Knees-to-F.lbow's 50-10-30-20-10reps of cach -25-40 minutes "l,ouder than 10" - 5 xB a l l S l a m+ l 0 x P u s h - u p+ l 5 x K B S r v i n g Illcvcn rounds l5x Dcatllili t.r btilyrveiglrt+ l5x Ring I'ush-up Fir c rouncls f 00x Pull-up+ .i0r (ict-up kr.)5# + l00x ['ush-up+ -]0x(ict-up
' ! \ l . r r k J ! \ : r ' l : r\ 1 , , r : r r r . r\ lI Lt ' ' : l r t ,(ri r I r ) l )' l N i l j t X ) t . \ i I R l ( ; l l l S K l : \ ' i : R \ l I )
'.j: _ 5 r . 1 ' r v r r - ; rKrB p r( - l t : r r n l 1 s i t i + l ( ) r R i r t r P r r - s h - u+pl 5 x S q r r r r l I;ir r: rotulds Rou' + FlcnchPrc:ss(?i.l-15# -5(X)rn Fir c rt;untls tocus (lircuit: ",\n F-asyAh [)av" GHD Sit-up+ V-Sit + StaticIlold on rings(top of push-upposition)+'I'uck Hang-r Right Plank + Irront Plank + Leli Plank + Vcrricrl Sit-up 3l) secondsof cach tbllowed by -j0 secondsof rcst during rvhich five pcrfect push-ups n',ustbc tlonc = Oncrorrnd Three rounds(24 rnin total) Ball Slam @ 25# + KB Stcp-up @ 2x -]-5#Kts onto 20" box 30-20-10repsofeach Bench Prcss@ bodyrvcight + Burpee l0ll-912-813-714-615-516-411-ll8-Zl9-IlIO repsof cach (digrcssion-progression) OI{S @ 35Vcof bodyrveight+ Ring Pushup(fcct higher than hands) 30-20-l0 repsof each Run l(X)rn+ Run l[X)m+ Run l00m + Run l(X)m +
20x Ball Slam (rtrl0# ball + l5x Ball Slam (o)l0# ball + l0x llall Slam (e l0# ball + -5xBall Slam (erl0# ball
Wall tsall @ 20# ball + llall Slam (rir20# ball -50-.1030-20-l0 reps of cach l0x Dcadlift (al I l0-l l-57chodvrvcight+ 400rn Run 'lhrce rclunds " l ' 7 75 " l7x [JurpccPull-up+ 75x Squat Four rulunds l 5 ( ) r nR t r r v+ l ( ) r l ) c l d l i f t r a l J - 5 , ; ; 1 ; l b o d l r v c i s+h t l l x ' l ' h n r s t c r( ( t ,r x : . 5 # D t s 'l'hrt-c rountls . 5 O r n O n c - h a n d o r e r h c a d I - u n g c ( f b r ruvtl r2d6l #K R ( r r , c a k s i d e ) + . 5 0 r n o n c - h a n d Orcrhead Lunge lbackrv'ard)G.t26# KR l.stront.ritic)+ Ji)0m rorv Iii"c rounds
\ l r r L J ' r r l h t \ l \ i : r r r ; r i n\ l { \ i r : l r l \ ( i l , , r ; 1-' ' r I - 1 ( r ; 1 l I R I ( l l 1 . l SR I S l R \ i l l )
S'I'RENGTH [)ctirrititlrr:Workoutstircuscrl()n Ihe (lcv(:l()prncnt ol'rttaxinurnli)rct prrxhrctrorr rnd rnu.\cular rccruitment.'l'hesc incluclcOne Rcp IVIax(lRNl) ef'tirrtsor sirnilarlv lorv-rcp.hich-lo::tdcfllrrts using a slorv ntovcrncntrvjth thc rvcighttravcling a 'Ihcsc linritcd distlncc (e.g. Deadlifi). arc typically heav,'".slorv.qrindinq rvith rllovcr)lcnts no explosivccomponcntsto theln. Notc.s:r\ progrcssionto a I RM should begin with a lowcr rveight:rndslorvly rvorkup to thc flnal lift. Repsshrruldbe limitedto2-3 at thc lightcrwcightsrvhilc only pLrliingsinglesas you approachthc lRM. Allorv rnaximumrest betwccn lifts. 3--5nrin is idcal. Progrcssionto I RM in one of the following movemcnts: Bcnch Press Dcatilili Front S<1uat OvcrheadSquat StandingMilitary Press Squat WeightedPull-up 3x-5x Laddersfrom | -3 rvith ProgressiveLoading (18-30 reps total) Rathcr than a fixcd sc( (c.9. 6 reps), a Ladder increasesby I rep within the rep range (c.g. a l-adder l-3 means I rep, then 2 rcps, then 3 reps).Do the reps within the ladderwithout rest but allorv a mcaningful rest pcriod (no lessthan 3 mrn) bctweenthe ladders.Use progrcssiveloading by settingup thrce bars:#l =957c lRM, #2 =(il)'VolRM, #3 - 85c/a I RM. So the wcight dccreascsas the reps incrcasc,All rcps must be technically perfect. Utilize this method with rhe followine movemcnts: lJenchPrcss Dcadlift Front Squat OverhcadSquat StandingMilitary Press .Squat WeightcdPull-up
, \ l . u l T s . r r h t . \ ' t i " . , r r r r n\ l r b l l j 1 1 G y 1g t j { } } l l r x ) l , \ L i
RIGH'lS RFSf:RvEl)
\ l . r r l l r r : t i r r \ 1 ( , , r r . r . n \ l r r h : l : : \ ( l r r ' [. t' tr l t l l] i i ( i : , 1 . I l R l { j } i l \ R [ . \ l
R\,1:l)
POWER Workouls lircusr'tl()n incrc:lsingthc nrtr o, l()rccpr()duction.Ihcsc L)cflnitiorr: workouts.trescpurilhtdittto thrcccltcgt)rics:Ilxpl()sivcPrlrv':r,Carclirlvlscrrlar Pttrvcr.enclLitvino\ ('()n\crsions.Ilxplosivc Prrrverrvorkoutsrefcr to sirrglc (c.g.(Jlcan)that rcquireextrenrclyhigh rnuscularrccrui{nrcntlirr rnovenlents duratiottsof lcss th:tn onc scctrnd.Thesc movr:lncntscan bc done as singlc lifts or within vcry lorv rep scts.ExplosivcPower rvorkoutsalso usc c
, \ l r r r k l i v ; t l : t . 1 l , . , r n i f , i \nl u b r l , r r ( i t r i r p : r ' ( | l . ' t X t t . \ l I Rl(,lll'S RI-.SlRVlI)
, \ l , , r k I t r r f : \ 1 , , r r r : . r\r1l L , l . r i r(tl rr , , . r n. ' 0 0 1 . . ' ( n.\\;l I R l ( ; l l f S R I : S F R \I : l )
IN'TE,RV,\L I)clittttttttt.ll:(crv:tltritinrngtlc:scritrcs rr'pL'iltcd hruts ol-highrntr:nsitv rrxcr(:istl tollrllvcdh,v-irlterrttrttcnt rcst;tnods. rel)cltcdnrirnvtirnt:s.'l}is tvpc r:f rvorkrrcst structurineallorrslirr a highcr totttlvolurtreof higir intcnsityw,ork.Intcrvai structurcnttv bc lltplicd to tnv t)pe ol'c()rnrrx)rr movcrncnt:g,vn.lnastjc, c.\tcnial oh.icctcotltrol. and cardiovasculitr. Work to Restintcrval,s are nutcdas a riltio (c.g. I :l indicirtcscqual rvork to rcst pcriods, l:3 irrdicatcsJ rcst pcritxl thrce timcs as Ionq as the rvork pcriod.ctc.). Activc rcst refersto a rrst period in which thc tnovcrncntis continttedat an easypacc until the ncxt irrtervalbcgins. Notes: Thc fabata Interval rcfers to a 20 sec rvork periul follou'cd by l0 sec rcst pe-riod(2:l). This is typic:tllvdone tbrt:i*ehtintervals,a total of 4 min. A variant of this prot(xol is the 30/30Intcrval which is a 30 scc work period followed by -10 sec rcst pcritd (l:l). This is typically done for four intervals.a total of 4 rnin. Ruu'4x I min rvork pcriod/l}0secactivercst (2:l) Rcst for 3 min (get olf thc rorver),4 interval sessions -25 min Row 6x -500m(@^- I -5scc sl,rwer than your I'R 5fi)m pace/-1min active rest (- l:2) Attempt to keep all intcrv:rlscqual to or fasterthan thc first one -30 min rest while walking back to startingpoint (-l:3) Sprint l0x lff)m a.slast as possible/active Paccoff 100m,sprint thc distanccat an all out effort, slowly walk back the startrngline: and immcdiatcly rcpeal fcrr a total of ten .sprints. -10 min 7x 80OmRun (cDyour PR 5K (or PR 3 mile timed run) pace/cqualarnountof rest ( l: l) -35 rnin 3x'l'abataRow l0 min activerest pcriod bctrveencach4 min interval session.shtmtforover l00m pcr 20 scc rvork periotl --12rnin total bctrveensprints.rcst-l-J Grrn Sprints.i(l0x l(JrnRcsistcdSprintl.rcst -J-5scetxrcls ntinutcshclrrccnscts.'l'hrccsclsof ten sprints.I-hctircusis rrn lccclcratitlnand rrurinlenancc ot'in(cr,''ltlintcrtsitt-. scllc load lrcc
, \l.rri
.l'.ri,"l::. .r:r \ { r \ r . 0 .r r ! r\ 1 , r . r i L . r( ; r . , 1 .
:{}{t- \l l Rl(.;}iT\ RL-\[RVI:1)
I'R(X;RESSION
''{rpcti-c.rcrrit." ()f r ()nI)ct'inition:.\lr l)rc,rninlt tltlrtlr })rtlgrc\sionis crlrnprrscd rc[)cttingrlto\c renls exccutr'dwith low t') nlodL'rltclolds:rt high rcpctititlnwitlr placedrrncarcliovitscullr cml)ha.sis str(:ssevcr nlusculilrstrcss.Progrcssions rrily lastfronr l0-90 nrin, with thc corltr))on clrrratiolbcing I-5-l-lrnin.
Notes:Progrcssi<'ns shouldhe organizcdsrlthli mrlretechnicalmovcmcnts arc undenaken carly in theworkoutrvhcnthe('cntralNcrvrrus Systcm(CNS)is ticsh. ivft-rvcments sho,rd becomcpnrgressilelysimplcrasworkoutcvoll'es. "Mcritorious" .lOxH.SI'II+ 40x Pull-up+ 50x KB Swing(tr)-53#+ 60x Sit-up+ 70x Burpce Row 500m+ -50xBox Jump(@24" box + -50xPush-up+ -50x.Sit-up + 50x JumpingPullup + -50xBackExtcnsion+ 50x Ring Dip + 20x Get-up@ 26#KB "ThoseBurpccsSuck' lOx Pull-up+ 20x KB Su,ing@ 53#+ 30x Box Jump(Q24" Box + 40x Push-up+ 50x Sit-up+ 60x Burpc'c+ l0x Pull-ups - l O - 1 0m i n l00x Thruster@ 15#bar + Ifi)x Wall Ball @ 20# ball + l([x Ball Slam(@20#ba]l "30t3" 25x l)ull-up+ -50xDcadlitt(cDl3-s#+ -50xPush-up+ -50xBox Jump@ 24" box + 5(lx FloorWipcr (@l3-5#(one-count) + 50x KB ClleanandPress@)35#(KB musttouchfloor bctweenreps)+ r-5xPull-rrp - l - 5 - 3 0m i n
t \ 1 1 1 1[6' r , r r ' h \ f t r u n r : r rl l r h r l r r y ( j n , r : n] t X ) l -j t x ) ] . \ i L R 1 ( ; l l ' f sR t : . S F R V i : I )
, \ ' l . r r kI \ ' r , ' h i \ 1 , , . r r 1 . i : n \ 1 ' r l ' r l r t r ( i r r , r r t r-. 1r r1: !Or )l ; . \ l IR l ( ; H ' i\ R I S I : i < \ l r I )
,\ccU1\lUL,\1'I(J,N tkrnconc irt'tcrthc olirt'rrvith;t -i rrrinrcst L)ctinition...\ lcrics ol"'rtrrtri"\v(-)rkout\ bctrvcencrch. BcL'luscof thc significirrrtrcsl pc:i()d.creh "nrini" shoulrlbc trratcdils iln indivldualrvorkout.so eirr:honc shttttldFrcdrtneat ltrarirnurt inlcnsitl' l: 5x Sprint Start(Forwarcl){rli(iicen Band + l-5xPlrlllctte Push-up,tltreerounds 2 : 5 x S p r i n t S t a r t ( B a c k w a r d l (( lor .e e n B a n d + l 0 x D c a d l i f t ( al)- 3 5 # . t h r c e r o u n d s -l: 20x Box Jump @ 2.1"lrox + 7x ClappingI'ull-up.threcrounds 4: l0x Gct-up(tslindfrrlded) @r35# KB I : Tcarn Jerk l.addcr 5x 1-3 kl 75-t]0c/cbodyrveight, .30reps total 'feam Gct-up Ladder 2:< l-1(each arm) (@53# KB, 40 rcps totai, 20 with each arm 2: -J:Team Declinc Push-upLadder l-10-l (fcet hrghcrthan hands).100repstotal -30 min, and say goodbyc to the shouldersfbr a few da1's l: KB Round The World (passKB around waist) KB Figure 8 (passKB through legs in figurc 8 pancrn) Kts Snatch(one-arm,alternatcarms) KB Step-up(@10" box ()nc minute of cach. th;ec rounds(12 min total). use a 5-l# Kll, KB may not be sct dow'n duringsession 2: lOx fjat Bar Dead Lifi (D 105# (or more) -10scc Dcad Hang lrcm Pull-upbar or Rings Irour rounds l: 20x Goblct Squat @ 53;l KB + l00rn Sprint 2:2Ox KB Swing @ 53# + l(X)m Sprint + 100m l;anncr Carrv (d 2x 5.1#KB 3:20x Coblet .Squat(., 5.l'l KB + l00m Sprint+ l00m SuitcascCarry (+rlx 53# KB + tx "Dccide and Throw" (lnstructorcalls one of threetarscts,athletethrows mcdicineball at appropriatctarget.ahitsttrpstheclock)fcl'J.v'.^,,:-,1/,,',^nS.',-!lr*2< Scoreis total lime firr a.llthrcc eventsminus thc rcst pcriods -3:30 is a good scorc l: 60m I;armcr('arry' (rtiBlasterBars,f
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t)() lv tiR-ENI)UR,tNCE l)cf initiorr:(''ltrclirlr:rscul;.rr frv llorvt:rprrxluctionfrrr 1('\,')rvorkoutsclonrlnatcd c\tcn(lcdpcriods.lnrrn:lrrcc-nrin rrpto ryproxirnatcly.10min (e.9.lK Rtiw).'l'his lr;ry irls()dcscribcu rv0rkrlrrlu hcrc l)()wcrrnust bc gr:neratc(lintcrmittcntlyOvcrlr Ionl prcriril(e.g.5r I-unsc+ .5xI)ushPrcssiirr l00nr). Notcs: Ilrcathing L-addcrs<.i0 min as u'cll as ncn-('lrditlvascularIntcrval 'fabata rvorkouts(particularlythe and 30i'30vanctics)can be usedfbr PorverEndurancervorkouts. "SccrctScrviceSnatchTcst" Perfbrm as rnany KB snatchcsas possiblcin l0 min, alternatingleft and right hand as dcsircd,KB may be set down to rest il'neccssary,thoseare "Official" (aka Gentlemcn's rules). "Tier One" rules dictate that tlfe KB nray nct bc set dorvn during the l0 min cftbrt, only onc transfcrswing is allowcd to changehands,and any rest must be takenwith the KB hcld ovcrheadin the locked-outposition.Mcn u.sethe 53# KB, women usc thc 35#
KB. -"rl sc'oreof 100 is lt'thurpic. That is only I snatch every 6 .seconds.If that is all you r-an mu.\t(r, thankyoufor tmi'tg, do somemore training... 150 gctsa good sweatrolling, and e score ()f 200 is vt'herewe startfecling -romertal pain.250 repetitionsplaces you in the bleeding-from-the-et'ebulls elite class.275 is the recordund is heldby arec:lusein Montana that is rurelv-setn." "TabataHell" One nrin rcst bctwccn moi,emcnts.sc()reis sum of all reps l. TabataSquats(rcst in b'rttom hold, thighs parallclto lloor) 2. TabataPush-ups(rcst k:cked out at top, aka Fonvard Iraning Rest) 3. TabataBall Slam @ 20l ball (rest rvith ball ovcrhcad,both arms locked out) 4. TabataSit-up (rcst with legs held straight6-12" abovefloor, headol1-floor) 'Iabata KB Srving (s)5-l{ (rest without scttingKB dorvn or supportingit on your body) 5. -1milc Run, all
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BREATHINGI,AI}DER [ ) c l l n i t i o r tW . t l r k u u t st i r l t t r t i l i z ci r s J ) c c r l irc] t c . h c )o(fl h r c i r t l r i nigv h r l el r t ' t r r r g \vcightsto clicit an rtcrohiccnduranr:rtrlirring cfl'cct.Wc havt-tletlnetlt\ro golls litr the Brcathin:i Ladders:tJsine:r rcp/'lo;ldrrnovcntr-nt struc(urc(hatputs tlrc athlctcinttl it "lllttticbrelthing"sitrrrliontrl learnbrcathc()ntrolandcfficiclrr rccovcry in a fixcdllimited tintc lialnc or usine rcp/load/movcmcntstructure((' trick the athlete rrtoa high volumc/longdurationworktrut.Sincethegoals in cach citseis oxygcn c:nsumptirtnand efficicncy we prcfer to uscbigger,compound movcmcntsthat ::tusea grcatcroxygen dcnrandand then .structurc kradsand rcps dcpendingon rvhich of thc two ()utcomesis dcsirccl. Note.s:To cxecur: a BreathinsLaddcr pick a wcrght,a movement,a load, and rlo one rep follorvcd by one oreath,then do two rcps follorvedby two breaths,thrce rcps followed by thrce breaths,ctc. Brcatheas much as you want while wgrkinq. Breatheonly thc .'ipeciflcdnumbcr of "rcps" w'hileresting.The longeryou stretch out thc proccss of brcathing during rest the morc rest you get anclthe longer thc, laddcrwill last,v.'hichis rhegoal. A Breathingladd;r <30 min can bc considcreda Porvcr-Endurancc workout while a Breathingl.adder >-10rnin can be consideredan Endurance<90 workout. Notcs: Repetition:.; may be structuredin a variety of ways: l-20 (or ntorc). add onc rcp at eachsucccssiverung ofthc laddcr l-20-1. add one rep at ciich successiverung of thc ladclerup to 20 and rhen dcsccnd.tlris getsvery scaryaroundrung numbcr ten on the way dgg,n l-10 repcaLs, ldd one rcp at cachsuccessive mng of the laddcrup to i0 and thcn r(.pcxtrhe ladderbeginningwith I 'fhc
stoppingpoint for a propcrly cxecuteclRrcathingladderoccurswhcn the athlctecan no lonlcr pcrlbrm the movernentwith the alltlttednumber9f brcarhs. llall Slams KII Srvins Kts Snatch Kts J'uo-hlnd ('lean-St1ur:-Prcss combo(KB nrustrouchgrountJon circhrep) Thrustcrs
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" rtt iUinrlFrrck l-rke i. soulltis,a sirtglcll'l()vctllcnl I)clllrition:"sirrglc lvlovcttte rtress It hcld trip thtrughthe ph-v..sicel rcpcittedlttr ltrrtgdt ratiottltnd csscrttliltllv ntav bc \lgllll'icJllt.
ttt lroitl thc ntcrreexplusir.'e Notcs:Bccuusetht--intcnsityrvill deeratlcif rs bcttcr nlovclnents(e.g' Ilt::tJumPs)One-milc tirc drag
-25-30rnin lx ilandstandPush-upeve:r' -10se' Ly1-50min -,50min workout
(l(X) rcpstotal)
l00x Get-uP@ 36#KB - 1 5 - 2 5m i n (a)-50%IRM 100-repChallengewith any big lift Properlydtrnc.this is l[$x singlc I .fts 500m l.unge .''etshtprogressivcly and rary the methrxlsof carry (c'g' l0x 50m. add thcn subtract (Suitcase.Farmer.Ovcrhcad.and rossrvalk)evcry 50m
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TA(;]'F.ANI dcscritts Jnv ctti)rt undcrt;rkcn [)clinition:(-ienr'rlrll,v JSu tcurn.n]ildcrrp()ft\vo ()r'thrr:c.llhlctcs.'l'ltc rvorkttu(s ciin lravetlne nrovcnlcntchrtsr'nas thc "con(rol" rvltichhls a flxelJnumbcr()f reps.distirnce, ctc rvhilclhc othcr fnovcrr)cnts arc (c.g,. (Pl) (Pl) sculctlto it Piay'erI Rorvs500m. Pla;;cr2 dccs ll;rll Slarnsuntil thc Rorr is finishcd,thensrvrtch). ,5(X)rn Notcs:Tcunr I-acidersindicatcthat Playcrsarc nltenratingas they progressup the laddcr (c.g. Pl pcrforms I rep, l'2 pcrfomrs I rep. Pl pcrf
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I",NDURANCI.I<90 I,l IN
L)cilnition:.,\ncttrittnrttcc cl'ftln llstrng lcsslhan (){)rrrin.'l'h-.i tleiirritirllri.s oricntcd(o thc paccrrf thc uflirrt.Il'llrc trthletcrows -i0 nrin irt a hcurl ratcol'i-1()I -15it is ctrnsidercdan Enclurance<9{)cl'tort. if t}rcathlctcrorved tlrll slnre -10 mrn trying tu nut:ntainan I-lR of >l(r.i thc cl'lirrl l'allsinto thc ltlrvcr-Enclurtncc c:ategory.
Notes: BreathineLadderscan bc uscd firr Endu:ance<90 rvtirkoutsif the duration falls betrvecn30-)0 rnin. Any cardiovascularactivity pcrformedfor -10-90rnin Climb Clyclc Ilikc Paddle Run Row Srvim
ski Etc...
ENDURANCE>90 I\IIN Delinition: Endurancesessionslastinglonscr than 90 min. Tr,picall.".' thcscare sport-.specilic efforts but may bc as simple as a hike. Sincepaceand intcnsityare thc inverseof dura:ionthe longer the cftbrt thc lower thc porveroutpu( and ht:art ratc. As the Endurzncc>90 min sessionsincrcasein duration(>2-3 hours)thc HR declincstt'rrvardwhat we might call an ultra-cndurance pace,somethingthat may be maintainedforcver. Any cardiovascularactivity perfonnedfrrr over 90 nrin Climb (iycle Hikc I'addlc Rulr Rtlrv Srr'inr
ski Ltc...
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