The Cadre's Blog – January 2010 Archive (25)

January 30-31, 2010

REST DAY (or make-up)

Added by The Cadre on January 30, 2010 at 5:30am — No Comments

January 29, 2010

Today, 1 hour ruck.

You can also use today as a make-up day if necessary.

Added by The Cadre on January 29, 2010 at 8:44am — No Comments

Take your lifts from last week. INCREASE THE LOADS FROM LAST TIME. If this is your first time doing this workout, start at approximately 70% 1RM. On each of the following lifts, you will do ONE SET OF TWENTY REPS.

Front Squat
Bench Press
Sumo Deadlift
Push Press
Weighted Pullup

NOTE: This will be gruelling, and for some of the lifts may seem impossible. Even if you have to pause, that's fine, but do the 20 reps as continuously as possible.

Added by The Cadre on January 26, 2010 at 9:47pm — No Comments

January 26, 2010

5 Rounds for time:
400m run
20 Turkish getups OR sandbag getups

Added by The Cadre on January 25, 2010 at 9:01pm — 3 Comments

January 25, 2010

Added by The Cadre on January 24, 2010 at 9:42pm — 4 Comments

January 23-24, 2010

REST DAY (or makeup)

Added by The Cadre on January 23, 2010 at 6:30am — No Comments

January 22, 2010

Your choice:
1 Hour Run
2 Hour Ruck
OR 30 minute swim

Added by The Cadre on January 22, 2010 at 5:38am — 2 Comments

January 21, 2010

Your choice:

Option1:
3 Rounds:
1 Mile Run
20 Sandbag Getups

Option 2:
7 Rounds:
.5 Mile Run
10 Weighted Situps

Added by The Cadre on January 20, 2010 at 10:31pm — 1 Comment

January 20, 2010

Take your lifts from Monday. INCREASE THE LOADS FROM LAST TIME. If this is your first time doing this workout, start at approximately 70% 1RM. On each of the following lifts, you will do ONE SET OF TWENTY REPS.

Front Squat
Bench Press
Sumo Deadlift
Push Press
Weighted Pullup

NOTE: This will be gruelling, and for some of the lifts may seem impossible. Even if you have to pause, that's fine, but do the 20 reps as continuously as possible.

Added by The Cadre on January 19, 2010 at 10:19pm — 8 Comments

January 19, 2010

Run:
10 Rounds:
1 Minute, 25 meter "Jingle Jangles"
1 Minute Rest

Added by The Cadre on January 18, 2010 at 9:30pm — 1 Comment

January 18, 2010

Take your 1RM's from last week. On each of the following lifts, you will do ONE SET OF TWENTY REPS at approximately 70% of your 1RM.

Front Squat
Bench Press
Sumo Deadlift
Push Press
Weighted Pullup

NOTE: This will be gruelling, and for some of the lifts may seem impossible. Even if you have to pause, that's fine, but do the 20 reps as continuously as possible.

Added by The Cadre on January 17, 2010 at 10:10pm — 4 Comments