The Cadre's Blog – July 2009 Archive (17)

July 31, 2009

REST DAY

Added by The Cadre on July 31, 2009 at 3:00am — No Comments

July 30, 2009

2-2-2-2
Drop Snatch

THEN 6x:
5 Back Squat
4 Sumo Deadlift
3 Overhead Press

Added by The Cadre on July 30, 2009 at 3:00am — No Comments

July 26, 2009

REST DAY

Added by The Cadre on July 26, 2009 at 3:00am — No Comments

July 25, 2009

3-3-3-3-3
Squat Clean

In between rounds, 10 ankles-to-bar

Added by The Cadre on July 25, 2009 at 3:00am — No Comments

For each "station", do 50 seconds work, and take 10 seconds to change stations.

Part 1: 5 Rounds
50 seconds Ring Pushups
10 seconds rest
50 seconds Barbell Row
10 seconds rest

Part 2: 5 Rounds:
50 seconds pullups
10 seconds rest
50 seconds situps
10 seconds rest

Part 3: 5 Rounds:
50 seconds overhead press
10 seconds rest
50 seconds kettlebell swing
10 seconds rest

Added by The Cadre on July 23, 2009 at 11:10pm — No Comments

July 23, 2009

REST DAY

Added by The Cadre on July 22, 2009 at 9:57pm — No Comments

July 22, 2009

Swim 1000m, any stroke.

Post times to forum!

Added by The Cadre on July 21, 2009 at 11:55pm — No Comments

July 21, 2009

3-3-3-3-3:
Clean and Jerk

THEN 5x:
4 Back Squat
10 Weighted Pullups

Post loads, comments!

Added by The Cadre on July 21, 2009 at 6:10am — No Comments

July 19th, 2009

5 x 5 front squats
5 x 5 romanian deadlifts

Added by The Cadre on July 19, 2009 at 5:59am — No Comments

July 18, 2009

REST DAY

Added by The Cadre on July 17, 2009 at 10:55pm — No Comments

Rod and Jacko

7-6-5-4-3-2-1 of: Overhead Squat

Bench Press

Post loads and comments!

This DC is named for Sgt. 1st Class Gregory A. Rodriguez, from Weidman, Michigan

K-9 unit of the 527th Military Police Company, 709th Military Police… Continue

Added by The Cadre on July 16, 2009 at 6:30am — 7 Comments

July 14, 2009

Get a partner.
3x:
Partner 1: 10 Man Makers with dumbells
Partner 2: Plank position while you wait
THEN 3x:
Partner 1: 100 yd bear crawl
Partner 2: Max pullups while you wait

Added by The Cadre on July 14, 2009 at 6:22am — No Comments

July 13, 2009

2-2-2-2-2:
Clean

THEN:
4-4-4-4-4
Front Squat
Sumo Deadlift
Bench Press

Added by The Cadre on July 13, 2009 at 6:05am — 3 Comments

July 12, 2009

FOR TIME, do in any order/combination:
200 flutterkicks
100 Iron Mikes
50 Push Press
25 Ankles to bar

Added by The Cadre on July 12, 2009 at 7:20am — No Comments

July 11, 2009

Part 1: 3x:
8 Front Squat
.25 Mile Run OR 800m Row

REST 5 Minutes

Part 2: 3x:
8 Push Press
1 Minute Jump Rope

REST 5 Minutes

Part 3: 4:
15 Dive Bomber Pushups
50 Flutterkicks

Added by The Cadre on July 11, 2009 at 6:09am — No Comments