The Cadre's Blog – January 2011 Archive (23)

Bench Press.  Get set up with a weight about 70-75% of your 1RM- if you did well last week, add 5 lbs.  Watch the clock.  Every 2 minutes, bench 4 times, and do 4 pullups (weighted if you're solid on pullups).  Continue this for 20 rounds (40 minutes total). 

Optional: you may switch the pullups for barbell row after 10 rounds.

(1) Front Squat OR Overhead Squat:

5-4-3-2-1, increase weight as you go

(2) THEN, load the bar at your bodyweight. 

One max set of Back Squats.  Done.

Deadlift: 

20 Rounds (40 minutes work total):

Every 2 minutes, 2 Reps @ approximately 70-75% 1RM

Bench Press.  Get set up with a weight about 70-75% of your 1RM.  Watch the clock.  Every 2 minutes, bench 4 times, and do 4 pullups (weighted if you're solid on pullups).  Continue this for 20 rounds (40 minutes total). 

Optional: you may switch the pullups for barbell row after 10 rounds.

(1) Overhead Squat: work up to 1RM

THEN, 6x2 @ approximately 90% 1RM

(2) Bench Press:

6-5-4-3-2-1.  Increase the weight each round.

(3) 3 Rounds:

400m Sprint/suicide sprint

10 Front Squats @ approximately 60% 1RM

(1) 1 Hour Ruck, how far do you get?

(2) 12 minutes, max chinups.

(1) Work up to 1RM Front Squat

THEN: 5x2 @ approx. 90% 1RM

(2) 6-5-4-3-2-1:

Deadlift

(3) 5x:

50 Crunches

40 Flutterkicks

30 Pushups

20 Pullups

REST (or make-up)

(1) Push Press: work up to 1RM, then:

5x2 @ approximately 90%

(2) 6-5-4-3-2-1:

Front Squat

Romanian Deadlift

-increase weight each round on both lifts

(3) 100 8-Count Bodybuilders

(1) Squat Clean into Push Press:

2-2-2-2-2

(2) Bench Press:

3-3-3-3-3-3-3-3

Increase weight each round, do 10 Pullups (palms facing away) between rounds

(3) 5 Rounds:

1 Minute "Jingle-Jangle" (suicide sprints)

20 "Iron Mikes" (jumping lunges)

(1) Work up to 1RM Front Squat

Then, 6x2 @ 90% 1RM

(2) 5-4-3-2-1:

Deadlift, increase weight as you go

(3) 3x:

Max Pushups

Max Pullups

Max Leg Levers

(1) 10 Rounds:

1 Minute Jingle-Jangles

1 Minute Rest

(2) 2 Mile Run

(1) Bench Press: work up to 1RM, then

5x2 @ 90% 1RM

(2) Front Squat:

7x3, adding weight each round

in between rounds do 20 Pushups

(3) 4x:

40 Situps

30 KB Swings

20 Flutterkicks