The Cadre's Blog – May 2012 Archive (23)

Peak Week for Barbell Circuits:
Start your circuits ten pounds higher than last week- we're doing less reps but one more round this week. Keep your form good,concentrate on form and on smooth, fluid transitions from one movement into another.
10 Continuous Rounds, no rest. Add 10 lbs per round.
5 Rounds Continuous. No rest, add 10 lbs per round:
5 Shrug
5 Sumo Deadlift
5 Clean
5 Press
5 Back Squat

5 Rounds:

1/4 Mile Sprint

Equal Rest Time

Peak Week for Barbell Circuits:

Start your circuits ten pounds higher than last week- we're doing less reps but one more round this week.  Keep your form good,concentrate on form and on smooth, fluid transitions from one movement into another.

10 Continuous Rounds, no rest.  Add 10 lbs per round.  

5 Bent Row
5 Deadlift
5 Clean
5 Front Squat
5 Press

9 Continuous Rounds, no rest.  Add 10 lbs per round.  

9 Bent Row
9 Deadlift
9 Clean
9 Front Squat
9 Press

NOTE: START AT SAME WEIGHT AS LAST WEEK.  If you're just joining us, most lifters will need to start with an empty barbell. 

3 Mile Run, moderate pace.

9 Rounds Continuous.  No rest, add 10 lbs per round:

9 Shrug
9 Sumo Deadlift
9 Clean
9 Press
9 Back Squat

Start at SAME weight as last session.  Start with empty barbell and add 10 lbs per round.  When the press gets too heavy, move to push press

5 Rounds:

1/4 Mile Sprint

Equal Rest

9 Continuous Rounds, no rest.  Add 10 lbs per round.  

9 Bent Row
9 Deadlift
9 Clean
9 Front Squat
9 Press

NOTE: START AT SAME WEIGHT AS LAST WEEK.  If you're just joining us, most lifters will need to start with an empty barbell. 

8 Rounds Continuous.  No rest, add 10 lbs per round:

8 Shrug
8 Sumo Deadlift
8 Clean
8 Press
8 Back Squat

Start at SAME weight as last session.  Start with empty barbell and add 10 lbs per round.  When the press gets too heavy, move to push press

8x:

1/4 Mile Sprint (no weight vest)

Equal Rest

8 Continuous Rounds, no rest.  Add 10 lbs per round.  

8 Bent Row
8 Deadlift
8 Clean
8 Front Squat
8 Press

NOTE: START AT SAME WEIGHT AS LAST WEEK.  If you're just joining us, most lifters will need to start with an empty barbell. 

1 Hour Ruck

8 Rounds Continuous.  No rest, add 10 lbs per round:

8 Shrug
8 Sumo Deadlift
8 Clean
8 Press
8 Back Squat

Start at SAME weight as last session.  Start with empty barbell and add 10 lbs per round.  When the press gets too heavy, move to push press

7 Continuous Rounds, no rest.  Add 10 lbs per round.  

8 Bent Row
8 Deadlift
8 Clean
8 Front Squat
8 Press

NOTE: START AT SAME WEIGHT AS LAST WEEK.  If you're just joining us, most lifters will need to start with an empty barbell. 

1000m Fin Swim

7 Rounds Continuous.  No rest, add 10 lbs per round:

8 Shrug
8 Sumo Deadlift
8 Clean
8 Press
8 Back Squat

Start at SAME weight as last session.  Start with empty barbell and add 10 lbs per round.  When the press gets too heavy, move to push press

1 Hour Ruck