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Physical Program
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2019
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APR 08-14
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Great job recently everyone. I appreciate the responses to scaling or substitution questions people have that I may not be able to get to in time. Just a reminder we have a scales and substitutions list on the programming list. I will also be posting my YouTube video of my go to warm up on the blog soon.
Keep at it, and never stop paying the man! As always, any questions let me know.
-Josh
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Run
6 sets
800 meter run-Hard
400 meter run- Slow jog
No extra rest, so go from 800 into 400 back into 800 etc.
Then,
10 thrusters 185/125
20 pull ups
10 thrusters 155/105
20 pull ups
10 thrusters 135/95
20 pull ups
10 thrusters 95/65
20 pull ups
Rest, then-
3 sets not for time
25 sit-ups
10 dumbbell bench, challenging weight
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5 rds
25 cal row
20 db snatch 70#/50# db alt arms
15 toes to bar
Rest 1:30 between Sets
Teams of 3
90 squat cleans 225/155
If you don’t have a partner just do 30, and take :10 between singles so you can keep consistent
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Strength and Core work:
EMOM 15:
1. 20 Hollow Rocks
2. 20 Arch Rocks
3. 20 Flutter Kicks
Metcon:
30-20-10-20-30
Air Squats
Push Ups
Sit Ups
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Front squat go for a max
Once you max out, rest 3 minutes and then go to 60 % of the max and hit if for max reps. Only do this once.
Rest, then0
10 sets
New set every 2 min
15/12 cal assault bike
10 bar facing burpee
5 rds
30/25 cal row
100 sled push heavy
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10 rds
20/17 cal row
90′ sled push with 70#/50#
Rest, then-
Shoulder burner
4 sets
10 dumbbell press right arm
10 db press left arm
20 db press alt arms
10 Arnold press (both arms)
10 lateral raises with dumbbells
Use light weight, for example I used 20# dumbbells
Then not for time:
3 sets
10 Stict pull ups
10 ring rows
Not for time:
3 sets
20 ab wheels
If you don’t have this use a barbell with plates and roll out with that keeping hands close together and lowering as far as possible either from knees or feet
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5 Rounds:
20 Single Arm Push Press (Using DB of KB)
10 Burpees
400 meter Run
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Swim
Warm up
200 swim
200 kick
200 pull
Main
4 waves
100 on 2 min
50 on min
2×25 on 30 Sec
Rest 1 min between waves
500 m swim
Rest 1 min
200 m swim
Tread water for 7 min
Power snatch
6×3 @80%
Snatch deadlift
6×3 @110% of pr snatch
10 rds
10 towel pull ups
20 air squats
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Power snatch
6×3 building
Then-
Snatch Pulls
4×3 building from 90$ of 1rm Snatch
Metcon:
3 sets new set every 10 min-
40 wall ball 20/14
20 power clean and jerk 155/105
10/8 Ring muscle ups
Rest as needed after, then-
Run
4 miles at 85%
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Deadlift:
3 reps every :15 for 10 rounds
Work at something challenging. If you don’t have a barbell, do a weighted good morning, 5 of them ever :30, for 10 rounds.
Then:
27-21-15-9
Kettlebell Swings
Sit Ups
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Rest Day
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3 rds
21/18 cal bike
15 box jumps 42″/30″
9 deads 330/225
Barbell:
Jerk
8×2 building. Your call if Push Jerk or Split Jerk. Work whichever is more uncomfortable.
Then
Push press 6×3, building from 60% of 1rm Push Press.
Metcon:
4 rds
400 meter run true form, or other runner, if no runner just run outside!
3 legless rope climbs 15′
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Rest Day
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For time
2 mile run
50 sandbag cleans 150#/100#
Rest 15 minutes, then-
5 rds
20 ttb
50’ walking lung holding 55# db’s/40#
10 dead lifts 275/185
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Throwback workout-
4 rds
25/20 cal row
25 ttb
My time was 9:30 when I did this, who is beating me?!
Then-
Snatch balance
6×3 building
Then-
Back squat
4×10 building
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Friday Chipper Day:
If you have a barbell, or DB’s doesn’t matter.
15-10-5
Power Cleans 115/75
Burpees Facing the Bar
Rest 5 Minutes
5-10-15
Power Cleans 115/75
Burpees Facing the Bar
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For time
1k row
30 ctb pull ups
50 devil press 55#/40#
Rest 10 min
3 rds
10 bench 225/155
15 burpee box get overs 42”
Cool down
5k easy bike, any bike works, or if rowing, 3k cool down row.
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Rest Day
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Running Day:
Warm up:
Jog for 5 minutes
Toe and heel walks, inside and outside of foot walks, toy soldiers, etc.
3 sets of:
400m Jog
800m Hard
400m Jog
rest 2 minutes
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Rest Day
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Dball clean 150/100 (Sandbag works too)
Ring Muscle up
Barbell:
Muscle snatch building
6×3
Power snatch Complex 6×2, use straps-
1st rep from floor
2nd rep from low hang 4″ off floor
then-
Snatch Speed pulls
6×3 between 80-90% of snatch
Then-
10 sets
20/17 cal bike
1 min rest
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Rest Day
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