The Cadre's Blog – October 2009 Archive (26)

October 31, 2009

(1) 10 minutes, max turkish getups with a #35 kb/db

REST 5 MINUTES

(2) 5 Rounds:
30 Seconds Situps
30 Seconds Rest

Added by The Cadre on October 31, 2009 at 6:05am — 1 Comment

Warmup with 3x Barbell Complex

(1) Work up to 1RM Deadlift

(2) 5x2 Deadlift @ 90% 1RM

HAM Hip Mobility Drill

(3) 5 Rounds:

10 Buddy Lunges (5 per leg)

7 Box Jumps

(4) Max Rounds, 10 Minutes:

10 Push Press @ 2 #25 db's

10 Pullups

Cooldown with 2 Minutes of… Continue

Added by The Cadre on October 29, 2009 at 11:00pm — 1 Comment

October 29, 2009

REST DAY

Added by The Cadre on October 29, 2009 at 7:43am — 1 Comment

October 27, 2009

Warmup with Barbell Complex

(1) Work up to 1RM Bench Press

(2) 5 Rounds:
3 Bench Press @90% 1RM
SAM Shoulder Mobility Drill

(3) 5 Rounds:
6 Clean Pulls
10 Ankles-to-bar

(4) 4 Rounds:
20 kettlebell lunges
10 "iron mikes"

Added by The Cadre on October 26, 2009 at 11:00pm — 1 Comment

October 26, 2009

REST DAY

Added by The Cadre on October 25, 2009 at 9:09pm — No Comments

October 25, 2009

Run & Ruck:
(1) Run: 5 Rounds:
1 Minute Max 25m Sprint*
1 Minute Rest

THEN
(2) RUCK 60 MINUTES, 50 lbs load

*NOTE: On the sprints- get yourself an area you know to be about 25 meters or yards long. You will be running the length of this back and forth as many reps as you can for a minute, similar to running "suicides."

Added by The Cadre on October 24, 2009 at 11:00pm — 1 Comment

October 24, 2009

(1) Take your Front Squat 1RM from several days ago. If you do not have it, work up to 1RM on Front Squat now.

(2) 5 ROUNDS:
3 Front Squat @ 90% of 1RM
HUG Hip Mobility Drill

(3) 7 ROUNDS:
4 Push Press @ approx. 80% 1RM
Max Pullups

(4) 3 ROUNDS:
15 Man Makers
20 Full Body Crunches

Added by The Cadre on October 23, 2009 at 9:53pm — 3 Comments

October 23, 2009

10 Minutes:
30 Seconds Push Press
30 Seconds Rest

Added by The Cadre on October 23, 2009 at 6:44am — 2 Comments

October 22, 2009

(1): Work up to 1RM on Deadlift

(2): 5 rounds: 2 Deadlift @ 90% 1RM.

In between rounds, do lumbar/hamstring mobility drills

(3): 5 rounds: 6 Front Squat

10 "Big Bens" (5 Per side)**

(4): 4 Rounds:

50 pushups

20 pullups

**BIG BENS: Go to a pullup bar, or a squat rack that you can do pullups in. In a slow, controlled movement, move your feet as far to the left as you can, using your obliques (the sides of your abdomen). Then do it to… Continue

Added by The Cadre on October 21, 2009 at 8:30pm — 6 Comments

October 21, 2009

REST DAY

Added by The Cadre on October 20, 2009 at 11:04pm — No Comments

October 20, 2009

Ruck, 1 hour 15 minutes. 50 lbs load, go for distance!

Added by The Cadre on October 19, 2009 at 9:07pm — 1 Comment

October 19, 2009

5 Rounds:
Row 250m OR bike 1 Mile
10 Pistols Per Leg
10 Ankles-to-bar

Ankles-to-bar: Hang from pullup bar. Raise legs until ankles touch bar. Lower legs. Repeat.

Added by The Cadre on October 19, 2009 at 5:49am — 1 Comment

October 18, 2009

REST DAY

Added by The Cadre on October 17, 2009 at 10:22pm — No Comments

October 17, 2009

Progress check.

Work up to 1RM on:
Front Squat
Bench Press

Compare the results to your 1RM's from several weeks ago!

Added by The Cadre on October 16, 2009 at 11:31pm — 5 Comments

October 14, 2009

Get out your 1RM's from a few weeks ago. Using that number:

5 Rounds:

7 Bench Press @90% 1RM

7 Front Squat @ 90% 1RM

N ote: We are at almost at the end of the tunnel for the intensive front squats, and you will get a chance to unload over the next couple days. Finish strong!

You will not be able to do all the reps in a row at this intensity. That is fine. Do them piecemeal, just make sure you finish all the reps before moving on to the next… Continue

Added by The Cadre on October 14, 2009 at 5:00am — 7 Comments

October 13, 2009

REST DAY

Added by The Cadre on October 12, 2009 at 10:47pm — 4 Comments

October 12, 2009

1 Hour Ruck, 50 lbs load- about how far do you get?

Added by The Cadre on October 12, 2009 at 4:55am — 3 Comments

October 11, 2009

4 Rounds:
9 Front Squat @ 95% 1RM
9 Overhead Press @ 95% 1RM

In between rounds:
3 Pass-throughs
"HUG" Hip Mobility Drill

AFTERWARDS: 4 Rounds:
1 Minute Plank
30 Situps

Added by The Cadre on October 10, 2009 at 9:40pm — 1 Comment

Fireman's Ladder

Warmup with Anesthesia

1-2-3-4-5-6-7-8-9-10... then back down:
Pullups
Hanging Leg Levers

Post times/comments to forum.

Added by The Cadre on October 10, 2009 at 12:13am — 4 Comments

October 9, 2009

Take your old 1RM's back out. Today will be exceptionally hard.

10 Rounds:

3 Bench Press @ 100% 1RM

3 Front Squat @ 100% 1RM

Between Rounds:

5 Hamstring Situps

"HAM Hip Mobility Drill"

Notes: That's right. That is not a typo. Today you will be matching your 1RM's from a few weeks ago. You can do them one rep at a time if necessary, but keep going until you get… Continue

Added by The Cadre on October 8, 2009 at 10:00pm — 3 Comments