October-November Return to Function focus

Hopefully you have taken and passed your APFT/ACFT and are ready to resume training. This block will focus on rebuilding base, function strength, stability and work capacity. Accessories are shooter preference based on your weaknesses and imbalances. These workouts...

Friday, 15 January 2021

1. Hang power snatch 5×3 add 5lbs to last weeks weight.  2. a. Lateral Step up 5x/side w/50lb sandbag on shoulders     b. Pull-up 5x (chain on shoulders if you are strong enough) 3x 3. Conditioning:    Half Gasser (53yds...

Thursday, 14 January 2021

1. Squat 3×5 @ add 5lbs to last squat weight 2. Bench press 3×5 @ add 5lb to last weeks bench press weight 3. Conditioning: a. Kettlebell clean 10x/side w/ 24kg b. SA KB Press 8x c. SA KB carry (front rack) 40yds 8x switch arms each trip. Post weight used...

Tuesday, 12 January 2021

1. Deadlift 5×1 @ add 5-10lbs to last weights week.  2. a. Lateral lunge w/sandbag in front rack. 8x/side      b. Sandbag ground to overhead 10x     c. 400m row 5x Post weight used and results in...

Monday, 11 January 2021

1. Sprint 20yds. 7x. Rest to recovery.  2. Squat 3×5 @ add 5lbs to last squat weight.  3.Press 3×5 @ add 5lbs to last weeks weight. 4. Conditioning Against a timer complete the following a. Pull-up 5x b. Push-up 5x c. Squat 15x d. Med ball OH to...

Friday, 8 January 2021

1. Hang power snatch 5×3 2. a. Lateral Step up 5x/side w/50lb sandbag on shoulders     b. Pull-up 5x (chain on shoulders if you are strong enough) 3. Conditioning:    Half Gasser (53yds down and back in under 20 seconds, every...

Thursday, 7 January 2021

1. Squat 3×5 @ add 5lbs to last squat weight 2. Bench press 3×5 @ add 5lb to last weeks bench press weight 3. Conditioning: a. Sandbag clean 20x w/50lb sandbag b. 200m run 10x Post weight used and results in...