15.06.12:

Kettlebell Series: Rest Day


Ranger Prep Series: Strength, Power
Warm-up w/
3 x 20ft Lateral Band Walks @ Choke Band
3 x 5 Wall Squats
Then...
Work up to heavy deadlift
Then...
3 x DL @ 375# +
2 x Box Jumps @ 36" Box, or Higher
Seven Sets
Then...
Cool-Down


Warfighter Series: Strength-Endurance, Power-Endurance
"FYF"
Warm-up w/
15m Lunge +
15m Bear Crawl
Four Sets
Then...
Barbell Complex @ 95#
6 x Hang Power Clean +
6 x Push Press +
6 x Hi-Pull +
6 x Thrusters +
6 x Bent Row +
6 x Upright Row
Max Rounds in 2 Minutes
60 Sec rest
Three Sets
Then...
2 x (10 x Whip Smash + 10m Rope Pull + 10m Sprint) +
30m Bear Crawl +
30 Sec Sprint @ C2 Rower +
60 Sec rest
Two Rounds
Three Sets
Rest 2-3 Minutes between sets
Then...
"Cool-Down"
30/30 Pull-Ups (30 Sec Work/30 Sec "Rest" in Dead Hang)