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

October 30-31, 2010

REST (or make-up)

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

October 29, 2010

Take your bench press and front squat 1 rep maxes from October 4.

3 Rounds:

Bench Press

Front Squat

Each round, max reps at approximately 65% of your 1RM.

Added by The Cadre on October 29, 2010 at 4:03am — 2 Comments

October 28, 2010

Your choice:
40 minute run
OR
75 minute Ruck, 50 lbs load- brisk pace

Added by The Cadre on October 28, 2010 at 3:31am — No Comments

(1) 10 Rounds:
3 Turkish Getups each side- go heavy (if possible, use a sandbag @ 75-80 lbs, or a kettlebell)
5 Divebomber Pushups

(2) 3 Rounds:
1 Minute Plank Position
1 Minute Side Plank- left side
1 Minute Side Plank- right side

Added by The Cadre on October 27, 2010 at 3:26am — No Comments

October 25, 2010

(1) 3-3-3-1-1-1-1, increasing load as you go:
Bench Press
Front Squat

(2) 4 Rounds:
10 Hamstring Situps
Handstand Pushup Progressions
In between rounds, 10 Ankles-to-bar

Added by The Cadre on October 25, 2010 at 3:09am — No Comments

October 23-24, 2010

REST DAY (or make-up)

Added by The Cadre on October 23, 2010 at 6:34am — No Comments

October 22, 2010

Take your bench press and front squat 1 rep maxes from October 4.

3 Rounds:

Bench Press

Front Squat

Each round, max reps at approximately 65% of your 1RM.

Added by The Cadre on October 22, 2010 at 3:55am — 1 Comment

October 21, 2010

1 Hour Ruck, 50 lbs load- do not run, but fast walking, go as far as you can in that hour.

Added by The Cadre on October 21, 2010 at 3:14am — No Comments

October 20, 2010

http://static.ning.com/socialnetworkmain/widgets/index/logo.gif); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: 100% 0%; background-repeat: no-repeat no-repeat; ">(1) 10 Rounds:

2 Squat Clean every 2 minutes (20 minutes total). Go heavy.

(2) 10 Rounds:

30 Seconds Situps

30 Seconds Rest

Added by The Cadre on October 20, 2010 at 3:58am — No Comments

October 19, 2010

30 Minutes, max rounds:

1/8 Mile Run

10 Chinups (palms in)

20 Flutterkicks

Added by The Cadre on October 19, 2010 at 3:18am — No Comments

October 18, 2010

(1) 3-3-3-1-1-1-1, increasing load as you go:
Bench Press
Front Squat

(2) 4 Rounds:
7 Romanian Deadlift
Handstand Pushup Progressions
In between rounds, 30 Seconds L-Sit

Added by The Cadre on October 18, 2010 at 3:35am — 4 Comments

October 16-17, 2010

REST (or make-up)

Added by The Cadre on October 16, 2010 at 6:30am — No Comments

October 15, 2010

Take your bench press and front squat 1 rep maxes from October 4.

3 Rounds:

Bench Press

Front Squat

Each round, max reps at approximately 65% of your 1RM.

Added by The Cadre on October 15, 2010 at 4:01am — No Comments

October 14, 2010

Choose any 2 of the following:
2 Mile Run
1000m swim
30 Minute bike on hills, high setting
20 Minute row, high setting

Added by The Cadre on October 14, 2010 at 3:19am — No Comments

October 13, 2010

(1)
5-4-3-2-1:
Squat Clean
Barbell Roll-Outs

(2) Any combination:
200 Pushups
200 Flutterkicks

Added by The Cadre on October 13, 2010 at 3:23am — No Comments

October 11, 2010

(1) 3-3-3-1-1-1-1, increasing load as you go:
Bench Press
Front Squat

(2) 4 Rounds:
10 Hamstring Situps
Handstand Pushup Progressions
In between rounds, 10 Ankles-to-bar

Added by The Cadre on October 11, 2010 at 3:23am — No Comments

October 9, 2010

REST (or make-up)

Added by The Cadre on October 9, 2010 at 7:54am — No Comments

October 7, 2010

Take your bench press and front squat 1 rep maxes from October 4.

3 Rounds:

Bench Press

Front Squat

Each round, max reps at approximately 65% of your 1RM.

Added by The Cadre on October 7, 2010 at 8:51pm — 1 Comment

October 7, 2010

(1) 5 Rounds:
1/4 Mile Run
10 Chinups (palms facing in)

(2) 10 Minutes:
30 Seconds Chinups
30 Seconds Rest

(3) 10 Minutes:
30 Seconds Situps
30 Seconds Rest

Added by The Cadre on October 7, 2010 at 3:46am — No Comments

October 6, 2010

5-4-3-3-3:

Clean

Turkish Getups (each side)

In between rounds, work on handstand pushup progressions*

*HSPU progressions are a skill that you're practicing, but also a strength you're developing. You should use common sense to both pick a step to work on, and to exercise the muscles involved. For example, if the step you can do is holding a handstand against a wall, great. But you should probably… Continue

Added by The Cadre on October 6, 2010 at 3:26am — No Comments