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.)