Kettlebell Series: Calisthenic Conditioning
Warm-up w/ Animal Complex
5m Tiger Crawl +
5m Reverse Crawl +
10m Broad Jump +
10m Reverse Crawl +
15m Bear Crawl +
15m Reverse Crawl
Four Sets
Then...
"Death-by-Burpee-Pull-Ups"
1 x Burpee Pull-Up on the First Minute,
2 x Burpee Pull-Ups on the Second Minute,
3 x Burpee Pull-Ups on the Third Minute...
Continue until failure to complete work load inside of a minute
Then...
Cool-Down Run
1600m @ Easy Pace +
4 x 100m Stride-Outs
Ranger Prep Series: Volume
Warm-up w/ 3-Mile Ruck @ Easy Pace
Then...
5 Min Rest
Then...
10 x Ground-to-Overhead @ 45# Rucksack +
10 Sec Rest
Ten Rounds
Then...
5 Min Rest
Then...
10 x Burpee Pull-Ups +
10 Sec Rest
Ten Rounds
Warfighter Series: Power-Endurance, Strength-Endurance
Warm-up w/ 5 Min Run @ Easy Pace
Then...
1:2 Intervals
1 Min @ "All-Out" Pace +
2 Min @ Easy Pace
Four Rounds
Then...
3 Min Run @ Easy Pace
Then...
"Yoked"
Yoke configuration = 45# PVC + 90# of Chains and hung weight
15-12-9
Yoke Squat +
Yoke Press
NOTES:
On "Yoked": The "Yoke" we use in "Yoked" is not a strongman yoke. It's a torture mechanism I put together in my garage. It's a 5' x 6" PVC pipe filled with 45# of sand, with 90# of chains and odd weights rigged to it. The hung weight is suspended by some rusty tire-chains we dug up. The total weight is only 135#, but lifting this thing overhead feels harder than jerking 200# or 225#. The free swinging chains demands an enormous amount of stabilizing muscle fibers. If you have the time, I strongly recommend building a similar contraption - it will do wonders for your strength programming.
On Running: Warfighters need to be able to run. Most young studs just want to be strong and powerful - and these are desirable qualities in a steely-eyed killer. But what good is all that muscle if you can't carry it from point 'A' to point 'B'. Run, young man, run.
