The Cadre's Blog – November 2009 Archive (28)

December 1, 2009

60 Minutes Run

Added by The Cadre on November 30, 2009 at 9:18pm — No Comments

(1) Work up to 1RM Deadlift
(2) 5 Rounds:
2 Deadlift @ 90% 1RM
HAM Hip Mobility Drill

(3) 5 Rounds:
5 Bench Press
5 Weighted Pullups
10 Ankles-to-bar

(4) 6 Rounds:
10 Weighted Lunges @ #95 lbs
10 Squat Jumps
50 Situps

Added by The Cadre on November 29, 2009 at 10:30pm — 1 Comment

November 28-29, 2009

REST (or makeup day)

Added by The Cadre on November 28, 2009 at 6:30am — No Comments

November 27, 2009

Ruck- 100 minutes, 50 lbs load.

Added by The Cadre on November 26, 2009 at 11:24pm — No Comments

November 26, 2009

5 Rounds:

1 Minutes KB Getup
1 Minutes Weighted Situp
1 Minutes Plank Walkup
1 Minutes Slasher Halo

Added by The Cadre on November 26, 2009 at 5:40am — 1 Comment

November 25, 2009

(1) 4 Rounds:

10 Seconds L-Sit*

20 Seconds Side Plank, each side

30 Seconds- hold halfway down in pushup position**

(2) 10 Rounds- watch the clock!

30 Seconds Pushups

30 seconds Pullups

(3) 20 minutes, max:

step ups to at least 18" with 35 lbs

'* If you cannot do an L-Sit, do 30 seconds- get in flutterkick position, and hold feet together 6 inches above ground

**Start doing a pushup- get halfway through the motion and… Continue

Added by The Cadre on November 25, 2009 at 5:14am — 3 Comments

November 24, 2009

(1) 8 x3 Clean and Press

(2) 8x3 Squat Clean into Push Press

(3) 8x3 Deadlift

Do each lift, completing each before moving on to the next. Increase the weight on each lift as you go.

Added by The Cadre on November 23, 2009 at 10:39pm — 2 Comments

November 23, 2009

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Pullups.

In between each round:
20 pushups
20 four-count-flutterkicks

Added by The Cadre on November 22, 2009 at 8:43pm — 1 Comment

November 21-22, 2009

REST (or makeup day!)

Added by The Cadre on November 20, 2009 at 10:00pm — No Comments

November 20, 2009

(1) Work up to 1RM Bench Press
(2) 5 Rounds:
2 Bench Press
15 Pullups

(3) 6 Rounds:
4 Deadlift (increase weight as you go)
60 seconds plank position
30 seconds side plank (each side)

(4) 4 Rounds:
10 weighted lunges
10 box jumps
50 flutterkicks

Added by The Cadre on November 20, 2009 at 6:18am — 1 Comment

November 19, 2009

Ruck 90 minutes, 50 lbs load.

Added by The Cadre on November 19, 2009 at 5:00am — No Comments

November 18, 2009

Warmup: Barbell Complex, 2x

(1) Work up to 1RM Front Squat

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

(3) 5 Rounds:
5 Strict Overhead press- increase weight as you go
Max Pullups
50 Flutterkicks

(4) 4 Rounds:
4 Turkish Getups per side
30 Seconds L-Sit

Added by The Cadre on November 17, 2009 at 9:28pm — 3 Comments

Temperance

Repeat 4 Times:

1 Minute Bench Press*
1 Minute kb snatch (substitute db/barbell if necessary)
1 Minute box jumps, 18-24 inches
1 Minute plank

*or substitute 1 min pushups for bench press

tem·per·ance p(ə-)rən(t)s,: noun

1: moderation in action, thought, or feeling : restraint 2 a: habitual moderation in the indulgence of the appetites or passions. -Webster's Dictionary

Added by The Cadre on November 17, 2009 at 12:01am — 3 Comments

November 16, 2009

Warmup with Kettlebell Complex, 2x per side.

(1) Work up to 1RM SQUAT CLEAN

(2) 6 Rounds:

2 Squat Clean @ approx 90% 1RM

Lumbar mobility/stretches

(3) 5 Rounds:

5 Front Squat

5 Waiter Lunges

5 "Big Bens" **

(4) Max Rounds, 10 Minutes:

10 Pushups

5 Pullups

**Big Bens- get on a pullup bar, or hang from a squat rack. Slowly raise your legs to your… Continue

Added by The Cadre on November 16, 2009 at 8:05am — 1 Comment

November 14, 2009

REST DAY

Note: This is the beginning of our 5 day on, 2 day off schedule.

Added by The Cadre on November 14, 2009 at 4:30am — No Comments

November 13, 2009

Ruck 90 Minutes, 50 lbs load. How far do you get?

Added by The Cadre on November 12, 2009 at 11:50pm — No Comments

November 12, 2009

Warmup with 3x Barbell Complex

(1) Work up to 1RM, strict Overhead Press

(2) 5 Rounds:
2 Overhead Press @ approx. 90% 1RM
Y+L Shoulder Mobility Drill

(3) 6 Rounds:
5 Deadlift- increase weight as you go
10 Ankles-to-bar

(4) 4 Rounds:
4 Pistols per leg
10 box jumps
50 flutterkicks

Added by The Cadre on November 11, 2009 at 10:22pm — 2 Comments

November 11, 2009

REST DAY

Added by The Cadre on November 10, 2009 at 9:30pm — No Comments

November 11, 2009

REST DAY

Added by The Cadre on November 10, 2009 at 9:30pm — No Comments

Spartan

Load a barbell with a light-to-moderate load that you're comfortable with.

As many rounds as possible for 10 minutes:
2 Bent-over Rows
1 Hang Clean
2 Push Press

THEN at the same weight:
20 Jerks
30 Deadlift
40 reverse grip bent-over rows
----
Today's CDS:
Name your greatest strength, then one weakness that you need to work on.

Added by The Cadre on November 10, 2009 at 4:53am — 7 Comments