September 27-October 3 Training

(all pull-ups on thick bar focusing on wide grip)

Monday

12 min of kettlebells swings, lunges, and push-up drops

Convict Conditioning

1. 50 lbs Pistols 2x5

2. One Arm Push-Ups for 8 and 7 reps

Tuesday

Muscular Endurance

Front squat/Push press/Thruster

"Miss Fisher"

10x Front squat/10x Push press/10x Thrusters/2x Chest to bar pull ups/2x Box jumps/2x burpees

8x Front squat/8x Push press/8x Thrusters/4x Chest to bar pull ups/4x Box jumps/4x burpees

6x Front squat/6x Push press/6x Thrusters/6x Chest to bar pull ups/6x Box jumps/6x burpees

4x Front squat/4x Push press/4x Thrusters/8x Chest to bar pull ups/8x Box jumps/8x burpees

2x Front squat/2x Push press/2x Thrusters/10x Chest to bar pull ups/10x Box jumps/10x burpees

Wednesday

3 mile hump with 45 lbs pack

Thursday

Strength and muscular endurance

A1. Wide Grip Pull-Ups for 19 and 15 reps, extremely wide pull-ups for 9 and re-grip for 5 pull-ups, pinky touching chin-ups for 10 reps

A2. Push-Ups for 2x60

B1. MAX Deadlift for 365 lbs

B2. Standing Barbell Press for 2x1 at 150 lbs

C1. Ring Dips for 17 reps

C2. Ammo Can Lift for 100 reps in 2 min

Rode bike for about 6-8 miles

Pistol Squats for 12 reps per leg

Friday

Running

7 mile run (on treadmill)

Steve Cotter One-Arm Kettlebell Circuit (50 lbs)

(each arm for 13 reps) with 30 sec of rest in between exercises

• Swings
  
• Shoulder Press
  
• One Racked Arm Squat
  
• Clean
  
• Snatch
  
• Overhead Squat
  
• Side Bend
  
• Lunge
  
• One Legged Deadlift
  
• Clean and Press
  
• Bent Over Row (23 reps per arm)
  
• Sumo Deadlift Upright Row
  

Saturday

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Fights Gone Bad

For 1^st round 20 reps, 2^nd round 15 reps, 3^rd round 10 reps each exercise with 1 min recovery between rounds

• 20 lbs wallball shots
  
• 75 lbs sumo deadlift high-pull
  
• 20 inch box jump
  
• 75 lbs push press
  
• C2 Rower
  

Ring Dips for 19 and 15 reps

10 foot to bar, 5 straight leg raises, 5 knee raises

Rode bike for 6-8 miles

Sunday

Running

10x1 min intervals with 30 sec to 1 min recovery

Cycling

6 miles

Reflection

This was a solid week of training. I wanted to get more running in but was busy. I will build on this week but still allow for recovery in preparation for the field exercise. I am going to focus on pull-up endurance and try some Olympic exercises out.