Cardiac/Combatives

Saturday, April 30, 2016

15 min Airdyne
15 min Vest (40#)
Combatives

Cardiac/Combatives

Thursday, April 28, 2016

20 min Airdyne

Combatives

Wendler 10

Duffalo Bar Bench

Wednesday, April 27, 2016

Agile 8

Duffalo Bar Bench (5% method, 3's week)
195x3
220x3
250x11

Incline Bench
145 x 3 sets of 10

Accessories s/s with 5% sets
Box Jumps 3x5
Med Ball Throws 3x5
Ab Wheel 3x10
KB Swings 3x10
Curls 15,10,10

Tabata

Saturday, April 23, 2016

Agile 8

Tabata Class

Combatives and Wrestling

Thursday, April 21, 2016

AM
Airdyne x 20 minutes
Stretching
Combatives

Senior Citizen Wrestling Practice

Press

Wednesday, April 20, 2016

Agile 8

Simple 6

Superset w/warm up sets

Box Jumps 5,5,5

Throws 5,5,5

Pull Ups 5,5,5

KB Row 70x10,10,10

Press (5% method, 3's week)

Working Sets

125x3

140x3

160x10 (capped)

Prowler (40 yard sprints)

170x2

220x2

270x2

320x2

Deadlifts

AM
20 min Airdyne
Stretching
Combative

PM
OG/5% Method Morph (3's week)
Deadlift Main Sets
300x3
340x3
385x10 (capped)

Superseded with warm-up (5% sets):
Box Jumps 3x5
Med Ball Throws 3x5
Hanging Leg Raise 2x10
Back Raises 2x10

Prowler x 10 40 yard sprints

Cardiac/Circuit/Combatives

Wednesday, April 13, 2016

AM

Airdyne x 15 min

Vest (40#) x 15 min

2 x Circuit

Fat Bar Curls

KB Rowd

Hanging Leg Raise

KB Swings

Combatives - Tabata Rounds

Vs Bob x 4 min

Vs. Focus Pads x 4 min

Vs Kicking Shiels x 4 min

April 5, 2016 - April 11, 2016

[B]Tuesday, April 5, 2016[/B]

Agile 8
Simple 6

Dead
350x5
400x3
445x5

Press
150x5
170x3
190x1

Prowler x 10 40 yard sprints

[B]Wednesday, April 6, 2016[/B]
Wendler 10
Prowler x 10 40 yard sprints

Duffalo Bar Bench
245x5
280x3
310x1
335x1
Drop Set = 245x11, 195x8, 145x7

[B]Thursday, April 7, 2016[/B]
Prowler x 10 40 yard sprints

Saturday, April 9, 2016

Wendler 10
Airdyne x 15 minutes
Vest (#40) x 15 minutes

[B]Monday, April 11, 2016[/B]

Agile 8

Dead
320x5
365x5
415x11

Press
135x5
155x5
175x7

Prowler x 10 40 yard sprints