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Physical Program
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2019
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APR 15-21
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What’s up everyone,
Military/LEO we are going to turn up the running this week. More time spent on our feet, the stronger we get. Great to help prepare for work or rucking.
Comp- a lot of shoulder work this week, gonna grow some boulders there.
Fitness- Keep making time for it, whether you are busy during the day or not. It’ll only help you perform better in all other areas of your life!
-Josh
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Run
4 mile run
Rest as needed,
then for time:
3 rds
5 rope climbs
10 clean and jerks 155/105
Not for time:
100 sit-ups
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Power clean and 3 jerks
6 sets
80-85%
Front squat
5×3
85%
Jerk front rack dip 85-100%
6×3
3 sets
400 meter true form
120′ sled push 165/115 on dog sled
25/20 cal ski
7/4 strict phspu (14″/8″)
Rest 3 min
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Strength and Core work:
EMOM 18:
1. 18 Hollow Rocks
2. 18 Arch Rocks
3. 24 Flutter Kicks
Metcon:
50 of each movements
Push Up
Air Squat
Sit Up
Burpee
V-Up
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Back squat
4×7 @70-75%
3 rds
800 meter run
(3rds)
10 strict dips
10 strict pull ups
20 goblet squat 44#kb/26#
Meaning 3 rounds of run, 9 total rounds of 10/10/20
Not for time:
3 sets
Of 10 single arm dB press (each arm)
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12-9-6
Power clean 255/175
125′ hsw in between each set
Power snatch
4×3
85%
Strict press
4×3
80%
Clean pulls
4×3
85%
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3 rounds:
30 DU
300m Run
30 High Knees
Rest 1 Minute
3 rounds:
30 Mountain Climbers
300m Run
30 Butt Kicks
Rest 1 minute:
3 rounds:
30 Broad Jumps
300m run
30 flutter kicks
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Swim
200 swim
200 pull
200 kick
Main
3 sets
500 swim
200 kick
No rest
Tread water
8 min tread water
Power clean
6×3 @80%
Clean pulls
5×3 @110% of clean
100’ lunge holding 65#db/45#
100 wall balls 20#/14#
100 foot lunge holding 65# dB
(Only one DB, hold however)
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Rest Day
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Deadlift:
4 reps every :20 for 8 rounds
Work at something challenging. If you don’t have a barbell, do a weighted good morning, 6 of them ever :45, for 8 rounds.
Then:
9-15-21-15-9
DB/KB Snatch 50#/35# pounds
5-10-15m Shuttle sprint between
(15′-30′-45′)
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Rest Day
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3 rds
24/20 cal bike
12 db snatch 100#/70#
Clean plus 3 jerks
6 sets
70%
Back squat
6×3 at 85%
Jerk front rack wit dip
6×3
strict phspu (14″/8″)
*15 ghd before each set*
More PHSPU- STRICT, GOOD.
Be smart and break these up early and often.
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Rest Day
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3 rds for Time
400 meter run
30/25 cal assault bike
500 meter row
Rest as needed
For time:
5 rds
5 bench 225/155
6 sandbag cleans 150#/100#
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Snatch
6×3
80-85%
Speed pulls
6×3
85-90%
Run 4 miles
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Back Squat:
3 sets of 8 reps, heavy as possible.
If you only have DB/KB, accumulate 50 Squats with those, in 5 sets of 10.
Metcon:
Amrap 1 minute:
8 burpees
max Air Squats in remaining time.
Rest 2 minutes
Repeat 5 times for a total of 5 rounds.
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100 burpee pull ups
100 double unders
100 dB snatch 70#/50#
Rest 15 min
6 rds
50’ sled push heavy
250 meter row
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5 rds
300 meter row
6 squat cleans 185/115
7 box jumps 42″/30″
Clean plus 3 jerks
6 sets
80-85%
Front squats
6×3
85%
21-21-21 cal bike
21-15-9 bench 185/115
4 sets not for time
25 lat pull downs used 2 reds plus a 15#
25 push ups
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Running Day:
Warm up:
Jog for 6 minutes
Toe and heel walks, inside and outside of foot walks, toy soldiers, etc.
800m Run at 80%
Rest walk 100m
400m run at 90%
rest walk 200m
800m Run at 85%
rest walk 100m
400m Run at 95%
rest walk 200m
800m Run at 90%
rest walk 100m
400m run all out
rest walk 200 m
Cool down:
Jog for 4 minutes
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Rest Day
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Muscle snatch
6×3
85%
Hang power snatch
6×3
80-85%
Speed pulls
6×3
Run
800 meter
Rest 1 min
400 meter
Rest 3 min
800 run
Rest 1 min
400 run
Rest 3 min
4×200 sprint rest jog 200 run
4×100 sprint rear jog 100 run
Rest 3 min
800 run
Rest 1 min
400 run
100 du zues
50 ghd
25 bar mu
80 du zues
40 ghd
20 bar mu
60 du zues
30 ghd
15 bar mu
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Rest Day
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