Physical Program
2019
Mar 04-10
Hope 19.2 went well for everyone that hit it. Military folks, we are going to be doing some solid running pieces, and Comp folks some great conditioning and power pieces. Let’s pay the man! -Josh
Monday Mar 4th Military
Run
X4
800 hard
400 easy
No rest between
18 min Amrap
20/15 cal bike
14 clean and jerk 135/95
14/10 strict pull ups
Rest 5 minutes, into-
100 sit-ups for time
Monday Mar 4th Comp
3 rds
5 rope climbs
20/15 hspu
10/7 muslce up
3 sets
30/22 cal bike
5 power cleans 225/155
Rest 2 min between sets
Rest as needed and then-
Run
2 miles
Rest 2 min
Run 1 mile
Rest 2 min
Run 800
Rest 1 min
Run 400
Rest 30 sec
Run 200
Rest 10 sec run 100
Monday Mar 4th Fitness
4 Rounds:
Run 200 M
20 jumping Lunge
20 shoulder taps (High plank, touch opposite shoulder)
Into-
3 Rounds:
Run 300 M
18 Jumping Lunge
18 Shoulder Taps
Into-
2 Rounds:
400 M Run
16 Jumping Lunge
16 Shoulder Taps
Into-
1 Round:
800 M Run
14 Jumping Lunge
14 Shoulder Taps
Tuesday Mar 5th Military
Overhead squat
8×2 80-85%
4rds
10 dead’s 275/185
20 dips (ring or regular your choice)
right into
3rds
200 meter run
10 sandbag cleans 150#
right into
2rds
20 devil press 55#db
100’ walking lunge holding 55#’s
right into
1 rd
2k row
Tuesday Mar 5th Comp
5 min on min
3 squat cleans 205/125
5 min on min
2 squat cleans 225/145
For 5 min on the :30 sec
1 squat clean. 245/155
5 min on min
5 squat cleans 205/125
Rest as needed
8×2 box squats up to heavy
Hold 60 sec of rest
Then into-
Work up to heavy ohs
Then drop and get 3 sets of 10 starting around 60-65%
Sets should be workin up
Example
225
245
255
Rest as needed and then
3 sets new set every 5 min
30/22 cal row
15 d ball cleans 150/100
Tuesday Mar 5th Fitness
AMRAP 10:
10 Push Ups
20 Flutter Kicks
Rest 5 minutes
AMRAP 10:
10 Box Jumps
10 DB Snatch (Or KB, Or light barbell)
Rest 5 Minutes
AMRAP 5:
Max Burpees
Wednesday Mar 6th Military
Swim
Warm up
200kick
200 pull
200 swim
Main
5×100 on 2 min
500 meter swim
Rest 1 min
5×100 on 2 min
500 meter swim
Tread water for
8 min
Lifting portion:
Squat clean- work up to heavy
Then
10 Min Amrap
10 squat cleans 135/95
10 squat cleans 185/115
10 squat cleans 225/135
10 squat cleans 265/155
10 squat cleans 305/175
Wednesday Mar 6th Comp
20 min amrap
20/15 cal bike
20 ohs 135/95
20/15 muscle ups
Rest 10 minutes, into-
6×2 with 90 sec rest deadlift
405 (or 90%)
Wednesday Mar 6th Fitness
5k Time Trial Run.
Warm up well for this.
Zombie walks, walk on inside and outside of feet, heels and toes. Run backwards, etc.
Thursday Mar 7th Military
Rest Day
Thursday Mar 7th Comp
On the min for 5 min
5 snatch @ 155/105 + 5 bfb
Rest 1 min
On min for 5 min
4 snatch @185/125 + 5 bfb
Rest 1 min
On the min 5 min
3 snatch @205/135 +5 bfb
Rest 1 min
On the min 5 min
2 snatch @225/145 +5bfb
Rest 10-20 minutes, into-
For time
100 ghd
30 muslce ups
100 ghd
Rest 10-20 minutes, into-
4 sets not for time
20 lat pull downs 105#/75# (or weighted pull ups (10 reps)
10 strict dips weighted (45,70,90,100)
15 ghr
Then-
1-2 hours wrestling practice, or do something outside the gym learn a new sport or do something you used to do and haven’t done in a long time
Thursday Mar 7th Fitness
Rest Day
Friday Mar 8th Military
Run
1.5 mile run hard pace.
5rds
15 bench body weight
3 rope climbs 15’
Deadlift
5×5 dead stop 75-80%
Dead stop means every rep reset at bottom
Friday Mar 8th Comp
Rest Day
Friday Mar 8th Fitness
EMOM 36:
1. 10 Deadlifts 185/135
2. 10 bar Facing Burpees
3. 20 Sit Ups
4. 20 Air Squats
Saturday Mar 9th Military
6 sets
100’ sled push 4/2 plates
25 push ups
25 air squats wear 20# vest/14# vest
Rest 1 min between sets
Rest as needed
On the min for 7 min
3 thrusters @185/115 plus 4 bar facing burpee
Saturday Mar 9th Comp
Run
4 miles
Rest as needed
Snatch
6×3
80-90%
Snatch pulls
5×3
Then-
3 rds
25 wall balls
25 ttb
25 hand release push ups
Saturday Mar 9th Fitness
Hike or Bike for 45 minutes to an hour. Get outside!
Sunday Mar 10th Military
Active Recovery- 10k Bike
Sunday Mar 10th Comp
For time
30 hang power cleans 165/120
90 wall ball 20#/14#
180 double unders
Rest as needed-
Death by cal assault bike
Start at 10 on the min add 1 cal every min until you can’t get the required amount of cals in a min
Rest as needed-
Power clean and jerk
One on the min start 185/135 add 10# every min until failure
Then hit the pool-
Swim
500 swim
Rest 3 min
400 swim
Rest 3 min
300 swim
Rest 3 min
200 swim
Rest 3 min
100 swim
Sunday Mar 10th Fitness
Rest Day
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