GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds
15 Air Squats
20 Alternating Lunges
Then
Run. . . .Really fast. For 800 meters (like you stole something).
* watch what time you leave out the door and record score
800m Run (Time)
Max Effort 800m Run
WEIGHTLIFTING STRENGTH
10-35 minutes
Work up to a heavy 5 with chained squats, or banded deadlift. Record weight below
Chained Back Squat (1 X 5)
* Goal is to have a controlled descent down and explosiveness out of the hole. Although the chains reduce weight, this isn’t an air squat
* Use a spotter for each rep
* Record the highest weight used for 5 reps
* Use a spotter for each rep
* Record the highest weight used for 5 reps
Speed Pull Deadlift (10 X 2)
* 65%. Rest 1 minute after each set.
* Reset on every rep. Concentrate on speed, and proper technique from the bottom up
* Reset on every rep. Concentrate on speed, and proper technique from the bottom up
METABOLIC CONDITIONING
35-50 minutes
4 Rounds
Man Maker: 5 (35/25)
Deadlift: 10 @60% (185/125)
* 12 minute cap