The Cadre's Blog – July 2010 Archive (24)

July 31-August 1, 2010

REST (or make-up)

Added by The Cadre on July 31, 2010 at 12:30am — No Comments

July 30, 2010

7-6-5-4-3-2:

Bench Press

Added by The Cadre on July 29, 2010 at 8:40pm — No Comments

July 29, 2010

5-4-3-2-1

Overhead Press

Added by The Cadre on July 29, 2010 at 8:26am — No Comments

July 28, 2010

10x5 Romanian Deadlift

Added by The Cadre on July 27, 2010 at 7:34pm — No Comments

July 27, 2010

5x5 Weighted Chin-up (palms facing in)

Added by The Cadre on July 26, 2010 at 6:30pm — No Comments

July 26, 2010

5x5: Overhead Squat

Added by The Cadre on July 26, 2010 at 12:30am — No Comments

July 24-25, 2010

REST (or make-up)

Added by The Cadre on July 24, 2010 at 6:30am — No Comments

Go to the pool with a pair of dice. Bring swim fins if you've got them.

Roll the dice- the one that falls to the left represents the exercise you will perform. The one to the right, the number of repetitions. Exercises are listed by number below.

Keep playing the game for 45 minutes.

1- 25m Underwater + freestyle sprint back to start

2- 50m Freestyle Sprint

3- 50m CSS/Sidestroke Sprint

4- 100m fin sprint*

5- 100m sprint any stroke

6- 25m… Continue

Added by The Cadre on July 23, 2010 at 3:17am — No Comments

July 22, 2010

5 Rounds:

400m run

50 kb snatches

Added by The Cadre on July 22, 2010 at 5:23am — No Comments

July 20, 2010

Today, work up to your 1RM on the following:

Bench Press

Front Squat

Then, do the following, 5 rounds:

5 Bench Press @ 80% 1RM

6 Front Squat @ 80% 1RM

6 Weighted Pullups, increase load as you go.

Added by The Cadre on July 20, 2010 at 3:46am — No Comments

July 17-18, 2010

REST (or make-up)

Added by The Cadre on July 17, 2010 at 7:30am — No Comments

July 16, 2010

In order, for time:

25 Pullups

50 Burpees (with pushups at the bottom!)

25 Pullups

50 Pushups

25 Pullups

25 Ankles-to-bar

Added by The Cadre on July 16, 2010 at 4:23am — 3 Comments

July 15, 2010

1 Hour Ruck, 50 lbs load

Added by The Cadre on July 15, 2010 at 3:16am — No Comments

July 15, 2010

1 Hour Ruck, 50 lbs load

Added by The Cadre on July 15, 2010 at 3:16am — No Comments

July 14, 2010

5-4-3-2-1 of:

Military Press

Weighted Pullups

THEN 5-4-3-2-1 of:

Front Squat

Romanian Deadlift

Increase the loads for each lift as you go.

Added by The Cadre on July 14, 2010 at 3:44am — No Comments

July 13, 2010

1500m Swim, any stroke, no fins.

Added by The Cadre on July 13, 2010 at 3:11am — No Comments

July 10-11, 2010

REST (or make-up)

Added by The Cadre on July 10, 2010 at 9:50am — No Comments

July 9, 2010

2x: Pullup Ladders:

1-2-3-4-5-6-7-8-9-10

In between rounds do twice as many pushups and situps. So one pullup, two pushups, two situps. Two pullups, four pushups, four situps. Three pullups, six pushups, six situps.

Added by The Cadre on July 9, 2010 at 4:18am — No Comments