Friday December 26

Strength:

1. Max Effort Lift:

1. Concentric Squats, work up to 3rm

2. Unilateral Movement

1. Weighted Pistol, 5x3 ea leg

3. Hamstring/ Posterior Chain Movement

1. Deficit Snatch-grip Deadlifts, 5x3

4. Ground-Based High Rep Abdominal Circuit

1. Circuit x3 w/ 1-2 minute rest between

1. 20 sprinter sit-ups

2. 15 v-ups

3. 10 toe-touches

4. 10 hip thrusts

Speed:

1. Weighted Burpee Broad Jumps, 5x5

2. Lateral Broad Jumps, 3x4 ea. direction

Wednesday 20141105 Training Session

Hypertrophy

1. Box Squat, 1x20
2. Circuit x3 8 Leg Extensions 8 Leg Curls 10 Calf Raises
3. 5-4-3-2-1 x3 Curls Tricep Extensions
4. Dumbbell Bench Press, 3x8
5. Wall-ups, Tabata

Tuesday 20141104 Training Session

Strength

1. Box Squats, 5x5
2. Bench Press, 5x3
3. Rack/box pulls, 5x3
4. Weighted planks, Tabata
5. Ball-to-wall slams, Tabata
6. Plate pushes, 5x 60ft

Saturday 20141004 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

Strength:

1. Superset x5
   3 Bench Press
   3 Squats
   3 Deficit snatch-grip deadlifts
2. Superset x3
   8 weighted chin-ups
   15 weighted dips
3. Tabata
   Weighted planks
4. 3x8 Bulgarian split squats

Conditioning:

1. 5 rounds
   1 sports-specific agility drill
   10 dynamic sit-up->broad jump

Monday 20140922 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

Strength:

1. Reverse-grip bench, 5x5
2. Pause bench press, 5x3
3. Hang-power cleans, 5x3
4. Weighted Pull-ups, 3x8
5. Weighted Leg raises, 3x8
6. Superset x3
   8 Leg Press
   10 Calf Raises

Conditioning:

1. Tabata
   ball slams
2. 5x W sprint drills
3. "The Seven" x3
4. 100m sprint x5

-
Optional Accessories:

1. Leg extensions, 3x8
2. Barbell Rows, 3x8
3. 5-4-3-2-1 x3 Pyramid
   Curls
   Tricep extensions

Sunday 20140921 Training Session

Rest Day

Saturday 20140920 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

Strength:

1. Dumbbell Bench Press, 3x8
2. 5-4-3-2-1 x3
   Front Raises
   Lateral Raises
3. Full Zerchers, 6x2
4. Box Squats, 5x5
5. Band-resistance pull-ups, 3x10
6. Cable Crunches, 3x10

Conditioning:

1. Kettlebell throw-and-chase, 200m

-
Optional Accessories:

1. Glute-ham Raises, 3x8

Friday 20140919 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

Strength:

1. Bench Press, 10x3
2. Push Press, 3x8
3. 5-4-3-2-1 x3
   Kettlebell clean-and-press
4. Weighted Planks, 3x 1 minute

Conditioning:

1. "The Seven" x5
2. Deceleration/acceleration farmer's walks, 5x30'

-
Optional Accessories:

1. Glute ham raises, 3x8
2. Calf Raises, 3x8
3. Jumping Squats, 3x5

Thursday 20140918 Training Session

Warm-up:

1. Cyborg Strength Warm-up

-
Baseline:

Strength:

1. 5 rounds
   3 front squats
   5 dumbbell power cleans, ea arm
   10 dumbbell burpee broad jumps
2. Dumbbell Rows, 3x8
3. Kettlebell Sit-up Compex x3
   5 sit-ups w/ KB in both hands
   5 left hand
   5 right hand
   5 both hands

Conditioning:

1. 10x stair sprints, 20 steps ea
2. Tabata
   medball slams
3. T drill x5
4. W Drill x5
5. 505 Drill x5

-
Optional Accessories:

1. 5-4-3-2-1 Pyramid x3
   Dumbbell Front Raises
   Lateral Raises
2. 3x10 glute-ham raises

Monday 20140914 Training Session

Warm-up:

1. Cyborg Strength Warm-up

-
Baseline:

Strength:

1. Dumbbell Bench Press, 3x8
2. Back Squats, 5x5
3. Front Squats, 5x3
4. Plyo Push-ups, 3x15
5. Weighted Leg Raises, 3x8

Conditioning:

1. Stair Sprints, 10x 20 steps
2. Weighted Burpee Broad jumps, 200m, 20lb dumbbells

-
Optional Accessories:

1. 5-4-3-2-1 x3
   DB Front raises
   DB Lateral Raises
2. 5-4-3-2-1 x3
   Dumbbell Curls
   Dumbbell Tricep Extensions

Sunday 20140914 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

1. Deficit Trap bar deadlifts, 6x3
2. Bench press, 8x2
3. 30/60s x5
4. Tabata
   Weighted planks
5. Band-resistance pull-ups, 3x10
6. Band-resistance dips, 3x15

-
Mandatory Accessories:

1. Leg Extensions, 3x8
2. Weighted Glute-ham raises, 3x8
3. Calf Raises, 3x8
4. Weighted Sit-ups, 3x8

-
Optional Accessories:

1. KB throw-and-chase, 200m
2. Sports-specific agility drills, 1 hour

Saturday 20140913 Training Sessions

Warm-up:

Cyborg Strength Warm-up

-

Baseline:

1. Push press, 5x4
2. BTN thruster, 10x1
3. EMOM, 10 minutes
   3 Powercleans
4. Knee jumps, 5x3

-

Mandatory Accessories:

1. Row, 3x 500m repeat
2. Tabata
   Weighted planks, 45
3. Split squats, 3x8
4. Superset 3x
   10 band-resistance pull-ups
   15 band-resistance dips

Friday 20140912 Training Session

Warm-up:

1. Cyborg Strength Warm-up
2. 3x "the Seven"

-
Baseline:

1. 5 rounds
   10 bench press
   10 squats
   10 dumbbell cleans (5 ea arm)
2. Squats, 5x3
3. Depth jumps, 5x5
4. Box jump from seated position, 5x1
5. Single leg stair hops, 10 laps (20 steps, 10 per leg)

-
Mandatory Accessories:

1. 3 mile run
2. Dumbbell Rows, 3x8
3. Hanging Ab complex x3
   5 windshield wipers
   10 toes to bar
   5 windshield wipers

Thursday 20140911

Active Recovery Day
Work on your mobility, agility, and coordination.

Wednesday 20140910 Training Session

Warm-up:

1. Cyborg Strength warm-up
   (see sidebar)
2. 3x
   20 push-ups
   20 mountain climbers
   20 jumping squats

-
Baseline:

1. Super-set 5x
   5 Good mornings
   8 band-resistance pull-ups
2. Box squat w/ 2 second pause, 5x3
3. Bench press with bands, 5x2
4. Dumbbell Bench press, 3x8
5. Tabata
   Front planks
   Side planks

-
Mandatory Accessories:

1. single leg box jumps, 3x10
2. 5-4-3-2-1
   DB Front raises
   Lateral Raises
3. 60 yard shuttle x5

-
Optional Accessories:

1. Kettlebell throw-and-chase, 200m
2. Log flips, 3x50m

Tuesday 20140909 Training Session

Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Hex bar deadlift, 5x3
2. Hang-power cleans, 5x3
3. Jump Squats, 5x3
4. EMOM, 10 minutes
   3 power clean->press

-
Mandatory Accessories:

1. 3 rounds
   8 leg press
   8 leg extensions
   8 calf raises
2. Toes-to-bar, 5x10
3. 3x 400m sprint
4. 5x 100m sprint

-
Optional Accessories:

1. 5-4-3-2-1 pyramid
   Dumbbell hammer curls
   Dumbbell tricep extensions
2. Run 3 miles

Monday 20140908 Training Session

Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Superset x3
   8 Incline Bench
   8 weighted pull-ups, 45
2. Weighted Dips, 20-15-10
3. "The Seven" sprint drill x5
4. 5 rounds
   6 hang-power cleans, 135
   10 jump squats, 135
   60' overhead carry, 135

-
Mandatory Accessories:

1. Split Squats, 3x8
2. Tabata
   Weighted Planks, 45
3. Tabata
   Ball slams

Sunday 20140907 Training Session

I'm incorporating more heavy lifting into the program, almost every day will have at least one high-weight low-rep exercise from now on. For that reason I'm not going to label the days "hypertrophy" or "speed/agility" any more unless I see a pattern evolving.

-

Warm-up:

Cyborg Strength Warm-up

(see sidebar)

-

Baseline:

1. 5 rounds:
   15 push-ups
   20 squats
   20 sit-ups
2. 3x up-hill suicides, 50m (15, 25, 50m legs)
3. Box Jumps from a seated position, 5x5
4. Bench Press, 6x2
5. Box Squats, 6x3
6. 3x8 Weighted Sit-ups
7. 3x8 Back Extensions

-

Mandatory Accessories:

1. 50 Kettlebell Swings
2. Kettlebell Crush Lift, 3x8 (This will have a demo video up for it by the end of the day)
3. 5-4-3-2-1 Pyramid x2
   DB front raises
   Lateral raises

Saturday 20140906 Training Session

Hypertrophy Day
Medium volume, medium weight. The goal is to gain size and durability.
-
Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. 10-1 pyramid
   Kettlebell Swings
   Sprint 100m between sets
2. Behind the neck thruster, 10x1
3. Bench Press, 3x8
4. Dumbbell row, 5x5
5. Squats, 5x5

-
Optional Accessories:

1. Calf raises, 3x8
2. Leg extensions, 3x8
3. Leg curls, 3x8

Thursday 20140904 Training Session

Strength Day

-

Warm-up:

Cyborg Strength Warm-up

(see sidebar)

-

Baseline:

1. Box Squats, back, 5x3
2. Box Squats, front, 5x3
3. Push Press, 5x3
4. Bench Press, 5x5
5. Box Pulls, 5x3

-

Mandatory Accessories:

1. Superset 5x
   5 band resistance pull-ups
   10 band resistance dips
2. Weighted sit-ups, 3x10
3. Good mornings, 5x5

-

Optional Accessories:

1. Swim 250m, fins, kick only
   Swim 250m, fins, CSS
   Swim 250m, no fins, CSS
2. Leg extensions, 3x8
3. Glute ham raises, 3x8
4. Calf raises, 3x8

-

Motivation

Wednesday 20140903 Training Session

Power Day
-

Warm-up:
Cyborg Strength Warm-up
(see sidebar)

-

Baseline:

1. Complex 10x
   Pendlay row
   Power Clean
   Thruster
   BTN Thruster
2. Dynamic high pulls, 5x5
3. Jump squats, 5x5

-
Mandatory Accessories:

1. Tabata
   Dynamic sit-up-> Wall-ball
2. Pendlay rows, 5x5
3. Swim 1000m

-

Optional Accessories:

1. Leg Extensions, 3x8
2. Leg curls, 3x8
3. Bicep Curls, 3x8
4. Tricep extensions, 3x8

-

Motivation:

Tuesday 20140902 Training Session

Haven't posted in the last several days due to work and a move. Getting back on the horse now. I have recently shifted my goals slightly from creating/maintaining general fitness to more sports-related training with the aim of packing on mass. Posts from now on will reflect that.

Speed/Agility Day
-
Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. 5 rounds
   100m sprint
   20 single-leg stair hops (10 ea.)
   rope climb, 30 ft
2. Superset 5x
   10 dips
   10 pull-ups
3. The Seven x3

-
Mandatory Accessories:

1. Depth Jumps, 3x10
2. Weighted Box jumps, 3x8
3. Farmers walk, 25m (focus on acceleration, deceleration, i.e. pause every few steps and move quickly)
4. Cable crunches, 3x10

-
Optional Accessories:

1. Swim 500m, 80% intensity
2. Run 2 miles, 80% intensity
3. plyo push-ups, 3x20

-
Training Resources:

General Knowledge

Tactical Skills

Physical Training

Friday 20140822 Training Session

Speed/Agility Day
-
Cyborg Strength Wam-up
(see sidebar)
-
Baseline:

1. As many rounds as possible in 15 minutes
2. 3 bar muscle-ups
   4 toes to bar
   5 depth jumps
   6 handstand push-ups
   7 burpee broad jumps
3. 5-4-3-2-1 3x ea. arm
   Kettlebell clean and press
4. 10x Single-leg stair hops, 10 steps per leg per lap,
5. 5x 800m sprint

-
Mandatory Accessories:

1. 3x "The Seven" sprint drill
2. 3x10 single-arm push-ups

-

Optional Accessories:

1. Tabata
   Front plank
2. Tabata
   Side planks, alternate sides each round
3. 3x15 plyo push-ups

-

Trainging Resources

General Knowledge

Tactical Skills

Physical Training

Thursday 20140821 Training Session

Active Recovery
-
Run 5 miles
or
Row 1500 meters
or
Swim 1000 meters

Wednesday 20140820 Training Session

PT Test

-

Cyborg Strength Warm-up

(see sidebar)

-

The Tabata Test

Done in utility uniform, full kit, and boots

Tabata each of the events (except rope climb) and count total reps

1. Rope climb (Pass/fail event)
2. "The Seven" sprint drill. (Count total completed laps; do not count partially completed laps)
   
3. Push-ups
4. Sit-ups
5. Squats
6. Stair Sprints (Count total completed laps; do not count partially completed laps
7. Rope climb (Pass/fail event)

Tuesday 20140819 Training Session

Hypertrophy Day
-
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Tabata
   Weighted Push-ups, 45
2. 5-4-3-2-1-2-3-4-5-4-3-2-1 x2
   Pull-ups
   Dips
   Pistols
3. Tabata
   V-ups
4. Superset
   8 barbell curls
   8 barbell tricep extensions
5. 1000m Swim

-
Mandatory Accessories:

1. Glute-ham raises, 3x8
2. Leg extensions, 3x8

-
Optional Accessories:

1. 5-4-3-2-1 3x
   front raises
   lateral raises
   overhead dumbbell press

-
Training Resources

General Knowledge

Tactical Skills

Physical Training

Monday 20140818 Training Session

Strength Day
-
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Superset 10x
   5 Bench Press, 90% 5RM
   5 Box Squats, 90% 5RM
   5 Snatch Grip Deadlift->Shrug, 315+
2. EMOM, 10 minutes
   1 Full Zercher
3. 400m sprint, 5x
4. 100m sprint, 5x

-
Mandatory Accessories:

1. Barbell Push Press, 5x5
2. Barbell lunges, 3x10
3. Weighted Sit-ups, 3x10
4. Pull-ups, 3x15

-
Optional Accessories:

1. Chest Flys, 3x8
2. Dips, 3x20

-
Training Resources

General Knowledge

Tactical Skills

Physical training

Sunday 20140817 Training Session

Power Day
-
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Every minute on the minute, 10 minutes
   2 hang power cleans
   1 push press
2. 5 Rounds
   1 thruster, 225
   3 power cleans, 225
   5 jump squats, 225
   7 bent-over barbell rows, 225
3. "The Seven" x5

-
Mandatory Accessories:

1. Knee Jumps, 5x5
2. Tabata
   Weighted Planks, 70
3. Tabata
   Push-ups

-
Optional Accessories:

1. Open water swim, 500m
2. Glute-ham raises

Saturday 20140816 Training Session

Speed/Agility Day

-

Cyborg Strength Warm-up

(see side bar)

-

Baseline:

1. 10 rounds
   20 Single leg stair hops, 10 ea leg
   10 squats
   10 lunges up stairs
   Bear crawl back to bottom
2. 200m burpee broadjump

-

Mandatory Acessories:

1. Depth jump, 3x10
2. Weighted decline sit-ups, 3x10
3. Super set 5x
   5 bar muscle-ups
   10 handstand push-ups
   15 sit-ups

-

Optional Accessories:

1. Leg extensions, 3x8
2. Single-arm dumbbell press, 3x8

-

Training Resources

General Knowledge

Tactical Skills

Physical Training

Friday 20140815 Training Session

Active Recovery
-
Cyborg Strength Warmup
-
Baseline:
Get outside, play a sport, run around, hike, bike, swim whatever; just do something.

Thursday 20140814 Training Session

Hypertrophy Day
-
Cyborg Strength Warm-up
(See sidebar to the right of the page)
-
Baseline:

1. 5 rounds
   2 deadlifts, 365
   4 bench press, 225
   6 dumbbell burpee broad jumps, 50lb bells
   8 towel pull-ups
2. 5 mile run -or- 5x 400m sprint w/ 1 min rest between laps

-
Mandatory accessories:

1. Dynamic sit-up->box jump 3x20
2. Leg extensions, 3x8
3. Leg curls, 3x8

-
Optional accessories:

1. 3x
   5-4-3-2-1
   Dumbbell Front raises
   Dumbbell Lateral raises
   Dumbbell Overhead press
2. Behind the back barbell wrist curls, 3x8

-
Training Resources

General Knowledge

Tactical Skills

Physical Training

Wednesday 20140813 Training Session

Strength Day
-
Warm up:
10 reps each, except Carioca
Carioca, 50m
Lunge with a twist
Inchworms
Lateral lunges
Frankensteins
Knee jumps
-
Baseline:

1. 10 rounds
   3 pause front squats
   3 overhead barbell press
   5 kettlebell swings
   
2. 5 rounds
   100m swim with fins, CSS
   20 squats

-
Mandatory accessories:

1. Superset 3x
   15 pullups
   15 dips
   
2. Weighted decline sit-ups 3x8
   
3. Step-ups with kettle bells in front rack position, 3x8 ea leg

-
Optional accessories:

1. Leg extensions, 3x8
   
2. Calf raises, 3x8

-
Training Resources

General Knowledge

Tactical Skills

Physical Training

Training Material for 20140812

General Knowledge

Tactical Skills

Physical Training

Tuesday 20140812 Training Session

Power Day

-

Warm up:

10 reps each, except Carioca

Carioca, 50m

Lunge with a twist

Inchworms

Lateral lunges

Frankensteins

Knee jumps

-

10-9-8-7-6-5-4-3-2-1 pyramid

Power cleans, increase in 5 pound increments every set

Dips

Bulgarian split squats, bodyweight, per leg

-

Snatch-grip high pulls from the hang, 5x5

-

Tabata

Weighted planks, 70

-

Weighted box jumps, 5x8

-

Tabata

Static chin-over-bar hold, palms forward

-

1000m open water swim

-or-

tabata sprint/walk

Monday, 20140811 Training Session

Speed/Agility Day

-

Warm up:

10 reps each, except Carioca

Carioca, 50m

Lunge with a twist

Inchworms

Lateral lunges

Frankensteins

Knee jumps

-

10 rounds

Single leg stair hops, 10 steps per leg

10 body weight squats

20 lunges

7 handstand push-ups

-

Depth jumps, 5x5

-

Weighted box jumps, 5x5

-

4x 100m sprint

-

4x 400m sprint

Saturday 20140809 Training Session

PT Test

-

Warm up:

10 reps each, except Carioca

Carioca, 50m

Lunge with a twist

Inchworms

Lateral lunges

Frankensteins

Knee jumps

-

Done in uniform with plate carrier and gas mask

Time and count each event individually. 

10 minute rest between events, max

-

400m run

Max pullups

Max push-ups in 1 minute

Max v-ups in 1 minute

3 rope climb ascents

Max wall-ups in 1 minute

Friday 20140808 Training Session

Hypertrophy Day

-

Warm up:

10 reps each, except Carioca

Carioca, 50m

Lunge with a twist

Inchworms

Lateral lunges

Frankensteins

Knee jumps

-

Bench press, 3x20

-

Squats, 3x20

-

Back extensions, 3x20

-

Barbell row, 3x10

-

3x

10 leg extensions

10 calf raises

10 Glute-ham raises

-

3x

5-4-3-2-1

Kettlebell clean and press

-

4x 400m sprint

-

4x 100m sprint

Thursday 20140807 Training Session

Strength Day

-

Warm up:

10 reps each, except Carioca

Carioca, 50m

Lunge with a twist

Inchworms

Lateral lunges

Frankensteins

Knee jumps

-

Superset

7x

3 incline bench press

3 box squats

3 snatch-grip deficit deadlifts

-

10-1-10

Pull-ups

Dips

-

EMOM, 5 minutes

Rope climb w/ vest

-

Tabata

Weighted planks, 70

-

Swim 500m dolphin kick w/ fins, no arms

Exercise Demos

This list will be constantly updated at the request of the readers and at my own discretion.
Single-leg Box Jumps
Dynamic sit-up-> box jump
Negative pull-ups

Hang Power Clean
KB Sit-up Complex
Band-resistance pull-ups

Jump Squats & Single-leg stair hops

Box Jumps from a seated position

KB Throw and chase & log flips

BTN Thruster
Knee Jumps


Overhead Barbell Walk



Weighted Box Jumps


(Shallow) Jump Squats from Rack

A video posted by Zack B (@cyborgstrength) on Jan 6, 2015 at 8:06pm PST

Bottom Position Push Press

A video posted by Zack B (@cyborgstrength) on Dec 22, 2014 at 8:37pm PST

Wednesday 20140806 Training Session

Power Day

-

Warm up:

10 reps each, except Carioca

Carioca, 50m

Lunge with a twist

Inchworms

Lateral lunges

Frankensteins

-

EMOM, 10 minutes

1 pendlay row

1 high pull

1 hang power clean

1 push press

-

BTN Push press, 10x1

-

Weighted box jumps, 5x5 50lb dumbbells

-

Weighted stair lunges, 3x30

-

3x

5 KB sit-ups with KB in both hands

5 in right hand

5 in left hand

5 in both

-

5x 400m sprint

-

Stair sprints, 3x full bleachers

Tuesday 20140805 Training Session

Speed/Agility Day

-

Warm-up

10 reps per exercise, excepting the cariocas

Carioca, 25m ea. side

Inchworms

Lunge with a twist

Lateral lunges

Frankensteins

-

10 rounds

Single leg stair hops, 10 steps per leg

10 bodyweight squats

stair lunges, 20 steps

-

Depth jumps, 5x5

-

Single leg box jumps, 5x 5 reps ea. leg

-

Tabata

Wall-ups

-

100m Burpee broad jump

-

500m swim or 3 mile run

Monday 20140804 Training Session

Active Recovery

-

Warm Up

10 reps ea. (Except the carioca)

Frankensteins

Carioca Shuffles, 50m

Lunges with a twist

Inchworms

Lateral lunges

-

Run 3 miles

-

or

Swim 1000m

-

or

Bike 10 miles

Sunday 20140803 Training Session

Hypertrophy Day

-

Warm up:

10 reps each

Frankensteins

Carioca shuffles, 50m

Lunge with a twist

Inchworms

Lateral lunges

-

Superset

3x

20 bench press

20 front squats

-

Back extensions, 3x10

-

Superset

4x

10 pull-ups

20 dips

-

3x

5 toes to bar

10 windshield wipers

5 toes to bar

-

5x

100m repeat

Saturday 20140802 Training Session

Strength Day

-

Super set

5x

3 bench press

3 Deadlift

3 OH press

-

Squat, 6x3

-

10-1

Band-resistance pullups

Band resistance dips

-

3x

5-4-3-2-1

Single-arm KB snatch

-

Farmers carry, 5x30', 315+

-

5 mile run

-

Tactical Skills:

Study a foreign language for 1 hour

Draw from concealment, dry fire, reload, dry fire

Friday 20140801 Training Session

Power day

-

10x1 hang power clean

-

5 rounds

6 weighted pullups, 90

5 power cleans, 135

4 OH press, 135

3 deadlifts, 235

2 hang power cleans, 235

1 thruster, 235

-

Behind the neck thruster, 5x3

-

Weighted box jumps, 5x5, 50lb DBs

-

Dumbbell snatches, 5x5

-

Tabata

Weighted planks, 70

-

KB throw-and-chase, 200m, 53lb

-

Glute-ham raises, 3x10

-

1000m open water swim, CSS

-

Tactical skills:

Spend one hour learning a foreign language

(You can use Duolingo for free)

Begin memorizing a relevant creed (infantryman's creed, Ranger Creed, SEAL Ethos, etc.)

245 Hang Power Clean

I worked my way all the way up to 265, but unfortunately didn't get it on video. Expect a video of me hitting 265-275 on Friday.

Thursday 20140731 Training Session

Speed/agility day

-

10 rounds

5 sit-ups-> wall ball

5 hand stand push-ups

5 pull-ups

5 jump squats, 185

-

Tabata

Ball slams

-

3x

5 toes-to-bar

10 windshield wipers

5 toes to bar

-

Depth jumps 5x5

-

The seven drill x5

Tuesday 20140729 Training Session

Upper Body Round Robin

-

Best explained here:

http://blog.refactortactical.com/special-forces-pt-test-upper-body-round-robin/

-

Bench press, 80% body weight, no time limit

-

1 minute of push-ups

-

1 minute of sit-ups

-

Pull-ups, no time limit

-

Dips, no time limit

-

Rope climb, no time limit

-

1 minute of kipp-ups

-

Shuttle run, 4x25m

-

5 mile ruck, 40lb dry

Consult the aforementioned website for grading and standards.

Monday 20140728 Training Session

Hypertrophy Day

-

5x, 1 minute rest between sets

1 deadlift

5 shrugs

1 deadlift

5 shrugs

1 deadlift

5 shrugs

1 deadlift

5 shrugs

-

3x

5-4-3-2-1, 25lb dumbbells

Anterior raises

Lateral raises

Posterior raises

OH press

-

3x20 bench press

-

3x20 squats

-

3x20 weighted sit-ups

-

500m swim for time

Sunday 20140727 Training Session

Strength day

-

5 rounds

3 squat, 90% 3RM

3 deadlift, 90% 3RM

3 bench press, 90% 3RM

-

1-2-3-4-5-4-3-2-1

Weighted pullups, 45

Weighted dips

-

Tabata

Weighted planks, 70

-

5x Farmers walk, 30' 315+

-

5x 400m repeat

Saturday 20140726 Training Session

Power Day

-

EMOM, 10 minutes

1 power clean

1 thruster

1 BTN thruster

-

EMOM, 15 minutes

1 snatch grip high pull

1 power snatch

-

Over head kettlebell throw and chase, 53lb, 100m

-

Pendlay rows, 5x5

-

High pulls, 5x3

-

Kettlebell decline sit-up complex

3x

5 w/ kettlebell in both hands

5 in right hand

5 in left hand

5 in both

-

500m open water swim, CSS

Friday 20140725 Training Session

Speed/Agility Day

-

5 rounds

5 bar muscleups

10 depth jumps, 36"

10 handstand push-ups

-

Jump squats, 5x5

-

Tabata

Ball slams

-

Tabata

Wall-ups

-

Punch-to-the-nuts 5x5 ea arm

-

Stair sprints, 10 laps, 20 steps per lap

Followed by:

Single leg stair hops, 10 laps, 10 steps per leg per lap

-

5 mile run

-

Tactical skills:

-

10x draw from concealment and dry fire on target. Headshots only.

-

5x Tmacs Inc. Grid of Fire handgun drill

-

Tabata

Roundhouse kicks on the heavy bag, alternate legs every round

-

Tabata

Elbow strikes on the heavy bag

Thursday 20140724 Training Session

Active Recovery

-

Do yoga, swim a few laps, go hiking, whatever it is you want to do; just don't be a couch potato.

Wednesday 20140723 Training Session

Hypertrophy Day

-

Super set x3

20 bench press @185

15 dumbbell calf raises (ea. leg) @75

-

Super set x3

20 bent-over barbell rows @135

20 walking lunges @135

-

2x

5-4-3-2-1

KB clean and press

-

Leg extensions 3x8

-

Overhead barbell press 3x8

-

3x Hanging Ab Complex

5 toes to bar

10 windshield wipers

5 toes to bar

Tuesday 20140722 Training Session

Strength Day

-

5 rounds

6 band resistance pull-ups

12 band resistance dips

-

Bench Press 5x3

-

Box Squat 5x3

-

Deficit Trap Bar deadlifts 5x3

-

Weighted Sit-ups 3x10

-

Weighted leg raises 3x8

-

Weighted GHR 5x5

-

5 rounds

Swim 1 length of pool

Lunge half of the way back

Bear crawl other half

-

Tactical skills:

Study MEDEVAC 9 line

10x draw and dry fire from concealment

Monday 29140721 Training Session

Power Day

-

EMOM, 10 minutes

1 hang power clean

1 push press

1 BTN thruster

@185+

-

15 minutes, 1 minute at each station

Sit-up->wall ball

Push-ups

Squats @135

Plank

Kettlebell swings @53

-

BTN thrusters 5x3

-

Jump squats 5x5

-

Pull-ups 3x20

-

Swimming, CSS or breast stroke, 750m

-

5x 400m repeats

-

Tactical skills:

20x dime washer drills from prone w/ long gun

Memorize troop leading procedures

Sunday 20140720 Training Session

Speed/agility day

-

10 rounds

Stair sprints, 20 steps

10 squats

-

Single leg stair hops, 10 laps, 10 steps per leg

-

10 rounds

5 depth jumps, 36"

5 pullups

10 alternating med ball push-ups

-

Lateral lunges 5x10

-

Tabata

Med ball slams

-

Punch to the nuts 5x5

Saturday 20140719 Training Session

Active Recovery

Get outside and do something.

Friday 20140718 Training Session

REST DAY

Thursday 20140717 Training Session

Special Operations Triathlon

5 mile run

1000m swim

6 mile ruck

Wednesday 20140716 Training Session

Hypertrophy Day

-

Superset

5x

20 Bench press @135

20 dumbbell walking lunges @60

-

3x

8 leg extensions

10 calf raises

10 Glute ham raises

-

5-4-3-2-1 pyramid

W/ 30lb dumbbells

front raises

lateral raises

posterior raises

overhead press

-

Hanging ab complex

3x

5 toes to bar

10 windshield wipers

5 toes to bar

-

Squats 3x20

-

5x 400m repeats

-

5x 100m repeats

-

Tactical Skills

10x pistol draw, fire (dry)& reload from concealment

10x pistol reload from empty

Begin memorization of Dive Table 1: No Decompression Limits and Repetitive Group Designation

Tuesday 20140714 Training Session

Strength Day

-

Bench press 5x3

-

Box Squat 5x3

-

Deadlift 5x3

-

Super set

5x

5 Band-resistant pullups

10 Band-resistant dips

-

Farmers walk, 5x 30ft, go as heavy as possible in as little time as possible

-

5 rounds

100m swim

20 push-ups

20 flutter kicks

-

Mix in whatever accessory exercises you feel necessary, do not exceed 4 exercises

Band- resistant pullups for those wondering.

Monday 20140714 Training Session

Power Day

-

EMOM, 10 minutes

5 hang power snatches @ 115lb+

-

5 rounds

10 pull-ups

15 dips

20 jumping squats

25 v-ups

-

Jump squats, 5x5

-

Thrusters, 5x3

-

Swim 1000m

Sunday 20140713 Training Session

Speed Day

-

Single leg stair hops: 5 laps ea leg, 10 steps per lap

-

5 rounds

3 muscleups

6 depth jumps @ 36"

9 handstand push-ups

-

Box jump from seated position, 5x5

-

3x10 Glute ham raises

-

5x 400m repeats

-

5x 100m repeats

-

3x Kettlebell sit-up complex, 45lb

5 w/ KB in both hands

5 w/ KB in right hand

5 left hand

5 both hands