Fatal Fitness

The Cadre's Blog – March 2010 Archive (19)

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March 31, 2010

Finish each exercise before moving on to the next:
100 Divebomber Pushups
80 Situps
60 Chinups (palms facing in)

Added by The Cadre on March 31, 2010 at 3:10am — No Comments

March 30, 2010

Today, do the barbell complex. 7 Rounds.

Added by The Cadre on March 30, 2010 at 3:30am — 2 Comments

March 29, 2010

Today, get a duffel bag, rucksack, etc.
Fill it with 70-80 lbs. Now hold it in front of you (carry it any way, underarm, bear hug it, whatever- so long as it's in front of you, not under one arm, not over a shoulder).

Now walk one mile.

Added by The Cadre on March 28, 2010 at 9:24pm — 5 Comments

March 27-28, 2010

REST (or make-up day)

Added by The Cadre on March 26, 2010 at 10:00pm — No Comments

March 26, 2010

(1) 4 Rounds:
4 Squat Clean

(2) 4 Rounds:
4 Romanian Deadlift
8 Overhead Press

(3) 2 Minutes L-Sit. Build up to it in as many chunks as it takes.

Added by The Cadre on March 26, 2010 at 4:30am — No Comments

March 24, 2010

(1) 4 Rounds:
2 Drop Snatch

(2) 4 Rounds:
3 Squat Clean
7 Overhead Press

(3) 100 Ankles-to-bar

Added by The Cadre on March 24, 2010 at 3:10am — No Comments

March 22, 2010

Try to increase the weights each round:


(1) 6 Rounds:
3 Squat Clean


(2) 5 Rounds:
2 Deadlift


(3) 4 Rounds:
KB Clean and Press Ladders 1-5, each hand:
1 Clean and Press, left hand
1 Clean and…
Continue

Added by The Cadre on March 21, 2010 at 10:08pm — No Comments

March 20-21, 2010

REST DAY (or make-up day)

Added by The Cadre on March 20, 2010 at 6:44am — No Comments

March 18, 2010

(1) 5 Rounds:
3 Squat Clean into Push Press
Max Chinups (palms facing in)


(2) 4 Rounds:
10 Cleans to shoulder with a sandbag (or kettlebell)
10 Ring Complex: 1 Ring Fly-1 Ring Pushup*


(3) 100 Ankles-to-bar


*Ring Complex: Get in pushup position on the rings. Do the…
Continue

Added by The Cadre on March 18, 2010 at 4:14am — No Comments

March 17, 2010

1 Hour Ruck. Happy St Patrick's Day.

Added by The Cadre on March 17, 2010 at 6:35am — No Comments

March 16, 2010

(1) 6 Rounds:
2 Snatch
8 Overhead Press with kettlebells or dumbells


(2) 5 Rounds:
3 Thrusters
5 Ring Fly's (each side, see note below)


(3) 100 Ankles-to-bar


Notes:
This time on the ring fly's, do the first two progressions in the video. That is, get on the rings, pushup position. Left arm out to the side,…
Continue

Added by The Cadre on March 15, 2010 at 9:52pm — No Comments

March 13-14, 2010

REST DAY (or make-up day)

Added by The Cadre on March 12, 2010 at 10:00pm — No Comments

March 12, 2010

Please read all notes at the bottom before doing this DC!

(1) 6 Rounds:

Thor's Hammer Complex (see below)


(2) 5 Rounds:
3 Sumo Deadlift
10 Overhead press with 2 kettlebells or dumbells


(3) 4 Rounds:
10 Waiter Lunges
25…
Continue

Added by The Cadre on March 12, 2010 at 3:00am — 1 Comment

Welcome Back, Kotter

Warmup: 40 KB swings OR 40 Squat jumps

Do single handed snatches- as many as you can in 20 minutes. Go heavy!

Added by The Cadre on March 11, 2010 at 3:12am — 3 Comments

March 10, 2010

(1) 5 Rounds
3 Drop Snatch
10 Ankles-to-bar

(2) 5 Rounds:
4 Thrusters
4 Turkish Getups (each side)

Added by The Cadre on March 10, 2010 at 4:37am — 4 Comments

March 9, 2010

Pick two out of the three:

1. 1000m fin swim
2. Hour Bike Ride
3. Half Hour Run.

Added by The Cadre on March 9, 2010 at 4:13am — No Comments

March 8, 2010

(1) 6 Rounds:
2 Squat Clean


(2) 5 Rounds:
3 Deadlift
10 Overhead press with 2 kettlebells or dumbells
20 Pullups


(3) 4 Rounds:
10 Buddy Lunges
10 Ankles-to-bar


Notes: on the lifts, start at a weight you know you're solid at. Increase the weight every…
Continue

Added by The Cadre on March 7, 2010 at 9:31pm — 2 Comments

March 6-7, 2010

REST DAY (or make-up)

Added by The Cadre on March 6, 2010 at 12:30am — No Comments

March 3, 2010

Load a barbell up. Increase the load as you go.

(1) 5 Rounds:
5 Squat Clean
10 ankles-to-bar

(2) 5 Rounds:
4 Bench Press
10 Chinups (palms facing in)


Added by The Cadre on March 3, 2010 at 3:07am — 4 Comments

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