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

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10 rounds

5 sit-ups-> wall ball

5 hand stand push-ups

5 pull-ups

5 jump squats, 185

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Tabata

Ball slams

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3x

5 toes-to-bar

10 windshield wipers

5 toes to bar

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Depth jumps 5x5

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The seven drill x5

Tuesday 20140729 Training Session

Upper Body Round Robin

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Best explained here:

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

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Bench press, 80% body weight, no time limit

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1 minute of push-ups

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1 minute of sit-ups

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Pull-ups, no time limit

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Dips, no time limit

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Rope climb, no time limit

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1 minute of kipp-ups

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Shuttle run, 4x25m

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5 mile ruck, 40lb dry

Consult the aforementioned website for grading and standards.

Monday 20140728 Training Session

Hypertrophy Day

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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

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3x20 bench press

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3x20 squats

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3x20 weighted sit-ups

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500m swim for time

Sunday 20140727 Training Session

Strength day

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5 rounds

3 squat, 90% 3RM

3 deadlift, 90% 3RM

3 bench press, 90% 3RM

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

Weighted pullups, 45

Weighted dips

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Tabata

Weighted planks, 70

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5x Farmers walk, 30' 315+

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5x 400m repeat

Saturday 20140726 Training Session

Power Day

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EMOM, 10 minutes

1 power clean

1 thruster

1 BTN thruster

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EMOM, 15 minutes

1 snatch grip high pull

1 power snatch

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

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Pendlay rows, 5x5

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High pulls, 5x3

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Kettlebell decline sit-up complex

3x

5 w/ kettlebell in both hands

5 in right hand

5 in left hand

5 in both

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500m open water swim, CSS

Friday 20140725 Training Session

Speed/Agility Day

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5 rounds

5 bar muscleups

10 depth jumps, 36"

10 handstand push-ups

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Jump squats, 5x5

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Tabata

Ball slams

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Tabata

Wall-ups

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Punch-to-the-nuts 5x5 ea arm

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Stair sprints, 10 laps, 20 steps per lap

Followed by:

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

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5 mile run

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Tactical skills:

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

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5x Tmacs Inc. Grid of Fire handgun drill

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Tabata

Roundhouse kicks on the heavy bag, alternate legs every round

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Tabata

Elbow strikes on the heavy bag

Thursday 20140724 Training Session

Active Recovery

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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

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Super set x3

20 bent-over barbell rows @135

20 walking lunges @135

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2x

5-4-3-2-1

KB clean and press

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Leg extensions 3x8

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Overhead barbell press 3x8

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3x Hanging Ab Complex

5 toes to bar

10 windshield wipers

5 toes to bar

Tuesday 20140722 Training Session

Strength Day

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5 rounds

6 band resistance pull-ups

12 band resistance dips

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Bench Press 5x3

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Box Squat 5x3

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Deficit Trap Bar deadlifts 5x3

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Weighted Sit-ups 3x10

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Weighted leg raises 3x8

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Weighted GHR 5x5

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5 rounds

Swim 1 length of pool

Lunge half of the way back

Bear crawl other half

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Tactical skills:

Study MEDEVAC 9 line

10x draw and dry fire from concealment

Monday 29140721 Training Session

Power Day

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EMOM, 10 minutes

1 hang power clean

1 push press

1 BTN thruster

@185+

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15 minutes, 1 minute at each station

Sit-up->wall ball

Push-ups

Squats @135

Plank

Kettlebell swings @53

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BTN thrusters 5x3

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Jump squats 5x5

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Pull-ups 3x20

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Swimming, CSS or breast stroke, 750m

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5x 400m repeats

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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

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

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10 rounds

5 depth jumps, 36"

5 pullups

10 alternating med ball push-ups

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Lateral lunges 5x10

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Tabata

Med ball slams

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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

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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

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Deadlift 5x3

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Super set

5x

5 Band-resistant pullups

10 Band-resistant dips

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

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5 rounds

100m swim

20 push-ups

20 flutter kicks

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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+

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5 rounds

10 pull-ups

15 dips

20 jumping squats

25 v-ups

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Jump squats, 5x5

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Thrusters, 5x3

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Swim 1000m

Sunday 20140713 Training Session

Speed Day

-

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

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5 rounds

3 muscleups

6 depth jumps @ 36"

9 handstand push-ups

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Box jump from seated position, 5x5

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3x10 Glute ham raises

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5x 400m repeats

-

5x 100m repeats

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3x Kettlebell sit-up complex, 45lb

5 w/ KB in both hands

5 w/ KB in right hand

5 left hand

5 both hands

Saturday 20140712 Training Session

Rest Day

Friday 20140711 Training Session

Ruck Day

5 mile ruck march @45 without water; in boots and shorts.

Stop every other mile and perform:

Mile 1: 50 push-ups (with ruck)

Mile 3: 50 crunches (without ruck)

Mile 5: 50 squats (with ruck)

Thursday 20140710 Training Session

Hypertrophy day

-

Superset 3x

20 bench press @135

20 barbell lunges @135

10 chin-ups

-

Superset 5x

5 deficit trap bar deadlifts @315

5 OH press @135

-

Superset 3x

8 leg extensions @220

8 calf raises

10 Glute ham raises

-

Tabata 

Weighted planks, 90

-

Conditioning:

500m open water swim->

1.5 mile run

Wednesday 20140709 Training Session

Strength day

-

Bench press: 6x3, 45s rest between sets

-

Box squat: 6x3, 45s rest between sets

-

Deficit trap bar deadlifts: 6x3, 45s rest between sets

-

5 rounds

5 Band resistance pull-ups

15 dips

-

Kettlebell sit-up complex

3x

5 front

5 right

5 left

5 front

-

Tabata 

Weighted planks, 45

-

Swim 500m

Then

Tabata- dive bombers

Then

250m swim

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Log flips, 100m