Strength:
3RM DB snatch (per arm)
Front squat - 2,2,2,2,2,2
Build up to a 3RM DB snatch per arm. Then build up to a heavy front squat double over 6 sets
Stamina:
4 Rounds
90 Second AMRAP
5 Sandbag thrusters 65 lbs
5 Burpees
Rest 5 minutes
Time for that Saturday Slay Sesh
Strength:
DB rows - 4x12
Stamina:
40 Minute AMRAP
10 sandbag get-ups 95 lbs
25m Overhead sandbag carry 95 lbs
10 Sandbag Ground to shoulder 95 lbs
25m Sandbag bearhug carry 95 lbs
200m Run
For the sandbag get-ups and ground to shoulder alternate sides each rep
Strength:
Deadlift - 8,8,8,8
10Rm Bench press
Stamina:
2 Mile run
Rest 6 Minutes
2 Mile run
Suns Out Guns Out:
Max effort chin-ups
Rest 30 seconds
Max effort dips
Rest 3 minutes
Let's do the damn thing!
Find heaviest complex of:
2 Strict press + 2 Push press + 2 jerks - 95 lbs
Front foot elevated DB split squats - 4x12 (per leg)
For the press complex start @ 95 lbs. You will add 10 lbs every set until you fail to complete 2 strict. You will continue to add 10 lbs to every set of the complex of 2 push press + 2 jerks until you fail to get 2 push press. You will keep adding 10 lbs every set until you fail to get 2 jerks.
For the front foot elevated split squats place your front foot on a 45 lb bumper plate (4") and hold a DB in each hand for the split squats, completing 12 reps each leg.
Stamina:
15 Minute ARMAP
10 Alternating DB Hang power snatch @ 60 lbs (5 per hand)
5-10-5 Sprint
10 Ring pull-ups
You know what time it is! Wednesday Pool PT!
5 minute warm-up swim(any stroke)
Rest 3 minutes
10 rounds
100m swim
30 second max effort gutter-ups
30 second max effort flutter kicks
A gutter-up is basically a muscle up on the side of the pool. You will pull yourself up on the side of the pool until your arms are locked out, then drop back in and repeat.
Get on the Combat Athlete Bundle Today!
DON'T MISS OUT ON SPECIAL SOFLETE OFFERS & UPDATES
