The Cadre's Blog – July 2011 Archive (24)

7x:

4 Military Press

4 Weighted Chinup OR Bent Row

Increase your load each round, and do 30 situps between each round.

45 Sets (22.5 minutes work)

15 Seconds KB Snatch

15 Seconds Rest

7x:

5 Front Squat

5 RDL

Try to increase the weight each round.

Finish with 2 Minutes Plank Position.  

7x: 

5 Military Press

5 Weighted Pullup variation OR bent row

Increase load as you go.

Inbetween rounds, do ankle-to-bar NEGATIVES (start with legs up by bar, keep them as straight as possible, and slowly lower yourself down to an L-sit position, then come all the way down and start again)

Unload Week!

7x:

5 one arm kettlebell press (per side)

Max Chinups

Finish with 5x 40 crunches.

(1) 5-4-3-2-1:

Front Squat

RDL

Increase load as you go.  In between each set do 10 Saxon Side Bends (5 each side)

(2) LATER today:

55 Sets (27.5 minutes)

15 Seconds KB Snatch

15 Seconds Rest

(1) 50 Sets:

15 Seconds KB Snatch

15 Seconds Rest

LATER- do the FFluid DC.

(1) 5-4-3-2-1:

Military Press

Weighted Chinup variation

INCREASE AS YOU GO- you should attempt to reach 1RM on the last set.

(2) 5 Rounds:

Clapping Pushups

Bent Row OR Another Pullup/Chinup variation

(1) 7 Rounds:

3 Front Squat

3 RDL 

Increase load on both as you go.

(2) LATER TODAY:

50 sets (25 minutes)

15 Seconds KB Snatch

15 Seconds Rest

45 Sets (22.5 minutes)

15 Seconds KB Snatch

15 Seconds Rest

REST (or make-up)

(1) 7x:

3 Military Press

3 Weighted Pullup variation OR Bent Row

(2) 5x:

5 Planche Pushups (or progression)

5 Weighted Pullup variation OR Bent Row, same weight as before

5 Ankles-to-bar

(1) 7x:

4 Front Squats

4 RDL

(2) LATER TODAY, or at LEAST a 15 minute break:

45 Sets- back off if necessary.  Better to back off than throw the kb because you've lost your grip.

15 Seconds KB Snatch

15 Seconds off

41 Sets (20.5 Minutes):

15 Seconds KB Snatch

15 Seconds Off