The Cadre's Blog – April 2009 Archive (12)

April 29, 2009

1 hour ruck, 50 lbs load. How far do you get?

Added by The Cadre on April 29, 2009 at 5:28am — 1 Comment

April 28, 2009

5-5-4-4-3:

Front Squat
Romanian Deadlift
Overhead Press

Added by The Cadre on April 28, 2009 at 4:49am — No Comments

April 25, 2009

Squat Clean:
4-4-4-4-4

Added by The Cadre on April 25, 2009 at 9:33am — 2 Comments

4x:
800m sprint

Rest as needed between sprints. Score is your total running time.
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CDS:
How many times did you do something this week that you didn't want to do (that you didn't have to do)? What was the reason you did it?

Added by The Cadre on April 23, 2009 at 10:30pm — No Comments

Paul Bunyan

Round 1: 10x 1 Knee Jump-into-Squat
10 Leg Levers

Rest 2 Minutes

Round 2: 5 Rounds
5 Lumberjack Thrusters
20 Ring Pushups OR 20 Tricep Pushups

Rest 2 Minutes

Round 3:
100 Situps
100 Flutterkicks

Added by The Cadre on April 23, 2009 at 4:30am — 1 Comment

April 20, 2009

Work up to your heighest box jump.
THEN, 5x4:
Tuck Jump
Knee Jump

THEN: 5x4:
Accelerating Squat (explode upwards, coming up into a calf-raise at the end of the squat)
Overhead Press

Added by The Cadre on April 20, 2009 at 6:02am — 1 Comment

April 17, 2009

5x:
8 Weighted Lunges (4 per leg)
5 Clean Pull- heavy
20 Floor Wipers

Added by The Cadre on April 16, 2009 at 11:05pm — No Comments

April 16, 2009

10-9-8-7-6-5-4-3-2-1:
Weighted Pullups
"Slasher-to-Halo"
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CDS:
"People are just as happy as they make up their minds to be." --Abraham Lincoln

Do you think happiness is a choice one can make?

Added by The Cadre on April 15, 2009 at 9:30pm — 2 Comments

Reckoning

Max Reps:
Bench Press @ Bodyweight
Weighted pullups @ 25% of your bodyweight

1RM:
Overhead Squat
Deadlift
Overhead Press

Added by The Cadre on April 14, 2009 at 8:38pm — 6 Comments

Working for the Weekend

Warmup:
2x20 seconds squat stretch
2x20 seconds

3 Rounds:
7 front squat
Bike/Row 2 minutes, intense pace

5 MINUTE BREAK

THEN 3 Rounds:
7 Push Press
2 Minutes KB Snatch

5 MINUTE BREAK

Finish with 5 Rounds:
50 Pushups
50 Situps
10 Chinups (palms facing in)

Added by The Cadre on April 12, 2009 at 8:14am — 3 Comments