The Cadre's Blog – September 2011 Archive (23)

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

Military Press

Weighted Chinup

After each ladder, 5 ankles-to-bar

(2) 1 set of 20 back squats- go 5-10 lbs heavier than last time.  Be patient, and don't go all out on reps.  Bit by bit we'll get this squat number heavy for that number of reps.  At that point you get to reap the benefits.

In as few sets as possible do 318 pushups, flutterkicks and crunches/situps. Post reps per set in comments.

Note: this is for sets, not for time, but you should be working briskly. You may be able to do bigger sets if you're taking a ten minute rest between sets, but you're defeating the purpose. You may be able to do 10 pushups at a time if you're taking no rest, but you're defeating the purpose. This is about max sets.

Take 65% of your heaviest Squat Clean from the previous strength workout.  Back squat that weight for one "death set": one fluid set of max reps- keep moving at a fluid pace, breathing deep every rep.  When you can no longer continue with proper form, you're done.  USE A SPOTTER!

5x:

20 Snatches OR heavy swings

200m run

(1) Work up to 1RM on OHS.

(2) 5x2 @85-90% 1RM OHS.

(3) 5-3-2 Squat Clean, add weight as you go.

REST (and remember)