August 9-14 Training

Monday

Running

Fartlek for 20 min (30 sec sprint/90 sec jog)

Strength and Conditioning

6 Rounds of Descending Pyramid (20 lbs vest) for 6,5,4,3,2,1 and then complete the same without vest

• Ring Pull-Ups
  
• 1 Kettlebell Thruster (both sides)
  

6 Rounds of Descending Pyramid (20 lbs vest) for 6,5,4,3,2,1 and then complete the same without vest

• Ring Dips
  
• Kettlebell Snatch (both sides)
  

Tuesday

Rowing

2x5 min intervals

Cindy Thruster

5 Thrusters (115 lbs)

5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

6 Thrusters (115 lbs)

4 Rounds of Cindy

7 Thrusters (95 lbs)

3 Rounds of Cindy

8 Thrusters (95 lbs)

2 Rounds of Cindy

Wednesday

REST for Urinalysis

Thursday

Strength

A1. Deadlift for 4x2 (335 lbs) (3 reps first set)

A2. Bench Press 4x2 (245 lbs) (3 reps first set)

Conditioning

3 rounds for time:

10 pull-ups

20 push-ups

30 squats

Friday

Running

3 min sprint/2 min rest, 2 min sprint/1 min rest, 1 min sprint/1 min rest, 2 min sprint

Saturday

Kayaking for 1 hr

Wedding

Convict Conditioning

A1. Pistols 4x6

A2. One-Arm Push-Ups (feet shoulder width) 3x3

B. Bridge Practice 3x6 sets