The Cadre's Blog – December 2009 Archive (23)

December 31, 2009

Get your 1RM's from December 18.

(1) 10 Rounds:
2 Bench Press @ 85%
2 Deadlift @ 85%

(2) 10 Rounds:
2 Overhead Press @ 85%
2 Front Squat @ 85%

(3) 5 Rounds:
5 Iron Cross Pull
5 Weighted Chinup (palms in)
10 Weighted Situp

Added by The Cadre on December 30, 2009 at 10:34pm — 1 Comment

December 30, 2009

Max Rounds, 10 Minutes:

10 Iron Mikes
10 Clapping Pushups

Added by The Cadre on December 30, 2009 at 6:00am — 1 Comment

December 29, 2009

Get your 1RM's from December 18.

(1) 5 Rounds @ 80% 1RM
4 Bench Press
4 Deadlift

(2) 5 Rounds @ 80% 1RM
4 Overhead Press
4 Front Squat

(3) 4 Rounds:
30 Seconds "Iron Cross" static hold
40 Situps

Added by The Cadre on December 28, 2009 at 10:14pm — 4 Comments

December 27, 2009

REST DAY

Added by The Cadre on December 26, 2009 at 11:04pm — No Comments

December 26, 2009

Make up day from our rest day yesterday (Christmas!) Get out your old 1RM's from December 18.

(1) 10 Rounds @ 75% 1RM:

2 Deadlift

2 Bench Press

(2) 10 Rounds @ 75% 1RM:

2 Front Squat

2 Overhead Press

(3) 5 Rounds:

5 Weighted Chinup (palms in)

5 Iron Cross Pull

40… Continue

Added by The Cadre on December 25, 2009 at 8:30pm — 1 Comment

December 24, 2009

(1) 5 Rounds:
1 Minute 25m "Suicide" Sprints
1 Minute Rest

(2) 10 Rounds on Bike:
30 Seconds Intense
30 Seconds Easy

Added by The Cadre on December 23, 2009 at 9:54pm — 1 Comment

December 23, 2009

Get out your 1RM's from December 18.

(1) 7 Rounds @ approximately 70% 1RM:
3 Bench Press
3 Deadlift
-in between rounds, do 5 weighted pullups-

(2) 7 Rounds @ approximately 70% 1RM:
3 Front Squat
3 Overhead Press
3 Clean Pull

(3) 5x 10 weighted Situps

Added by The Cadre on December 22, 2009 at 10:00pm — 2 Comments

December 22, 2009

Your choice, bike, swim, run or ruck:

Bike: 2 hours on hills
Ruck: 2 hours, 50 lbs load
Swim: 2000m, any stroke
Run: 60 minutes for distance

Added by The Cadre on December 21, 2009 at 10:53pm — 1 Comment

December 21, 2009

Get your 1RM's from last week. Using that 1RM, complete the following lifts, one section at a time.

(1) 5 Rounds @ 65% 1RM:

4 Deadlift

4 Bench Press

-In between rounds, do 5 weighted pullups-

(2) 5 Rounds @ 65% 1RM:

4 Front Squat

4 Overhead Press

-In between rounds, do 5 clean pulls from knee-

(3) 50 Ankles-to-bar

NOTE: This is the… Continue

Added by The Cadre on December 20, 2009 at 11:42pm — 1 Comment

December 19-20, 2009

REST DAY (or makeup day)

Added by The Cadre on December 19, 2009 at 6:14am — No Comments

Strength Testing Day, December 2009

Today, work up to 1RM on the following lifts:
1. Front Squat
2. Deadlift
3. Bench Press
4. Overhead Press

Record the numbers, you will need them over the course of the next month!

Added by The Cadre on December 18, 2009 at 4:55am — 3 Comments

December 17, 2009

(1) Max Pullups in a single set
(2) Max Pushups in a single set
(3) Max Situps in a single set

Now, taking those scores, keep going until you reach a total of 100 pullups, 200 pushups, and 200 situps (any combination or order).

Added by The Cadre on December 16, 2009 at 9:36pm — 1 Comment

December 16, 2009

(1) 10 Rounds:
30 Seconds Double Unders (OR Tuck Jumps)*
30 Seconds Rest

(2) Max Rounds, 10 Minutes:
10 Thrusters
.25 mile run

(3) Max turkish getups, 10 minutes!

*For added challenge on the double unders or tuck jumps, try moving in a back and forth pattern, then a side to side, then mix it up with a "bowtie" pattern. Be creative and challenge yourself.

Added by The Cadre on December 15, 2009 at 9:00pm — 1 Comment