The Cadre's Blog – February 2011 Archive (24)

(1) Work up to 1RM Clean and Jerk

(2) 5x2 @ 80-90% 1RM

(3) 6x3 Deadlift, increase weight as you go.

Warmup: 150 situps/crunches, 150 flutterkicks



Then 5 Rounds:

One minute pullups (as many as you possibly can in the 1 min.)

One minute 2 dumbbell/ 1 kettlebell front hold*

One minute pushups

One minute 2 dumbell/1 kettlebell overhead hold**



*Take two dumbells or 1 kettlebell (heavy), and with both hands, hold them/it straight out in front of you, elbows locked.

** Take the 2 db or 1 kb, and with both hands, hold them/it overhead. Elbows…

Go through all of this: go heavy, and time yourself.  When you are able to do this in 13 minutes, you are ready to increase your load.  

(1) 3 Rounds:

8 RDL

8 Front Squat:  set of Eight

(2) 3 Rounds:

8 Military Press

8 Swings

(3) 3 Rounds:

8…

(1) Work up to 1RM on Overhead Squat

(2) 7x2 @ 90%

"By Two's"

6 Rounds:

10 8-Count Bodybuiders

12 Pullups (palms face away)

14 Pushups

16 Situps

18 Flutterkicks

5 Rounds:

Run 1/4 Mile

10 Pullups

20 Pushups

THEN: 100 Leg levers, break them up any way you can.

(1) Max pullups in 15 minutes.

(2) 500m swim, any stroke.

Unload!

Today, grab a kettlebell or dumbbell.  Do 20 Rounds (for 10 minutes total):

15 Seconds Snatch (alternate arms each round)

15 Seconds Rest

Then, an easy 2 mile run.  

(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- add 5 lbs from last week!

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.