Fitness Origins – Elite Strength & Conditioning

Rest Day

Black Group:

.25 mile run 65% RPE
Max Pull-ups
15 Wall Ball (With a medicine ball-do a squat into a thrust upwards and throw. Catch the ball and repeat)
.25 Mile Run 75% RPE
Max Pull-ups
15 Wall Ball
.25 Mile Run 85% RPE
Max Pull-ups
15 Wall-Ball
.25 Mile Run As Fast As Possible
Max Pull-ups
15 Wall Ball

Red Group:

.25 mile run 65% RPE
Max Ring-Rows
7 Wall Ball (With a medicine ball-do a squat into a thrust upwards and throw. Catch the ball and repeat)
.25 Mile Run 75% RPE
Max Ring Rows
7 Wall Ball
.25 Mile Run 85% RPE
Max Ring Rows
7 Wall-Ball
.25 Mile Run As Fast As Possible
Max Ring Rows
7 Wall Ball

Black Group:
Bench Press: 1-10-1-20-1-30
Adjust Weight Accordingly

Red Group:
5 Sets of 10 & 10:
10 Ball Flys and 10 Push-Ups
No Rest Between Flys to Push-Ups

Black Group: 

 ”Dameo”
50 Plyo Jumps-Mid to Low Box
Deadlift 1-1-1-1-1 (This is a 5 set-1 max rep grouping.  Take 3 minutes between sets)
50 Plyo Jumps
Back Squat 3-3-3-3-3 (This should be around 85% of your 1 rep max.  Take 3 minutes between sets)
50 Plyo Jumps                                                                                                                                                                                                                                               1 mile Run AFAP (As Fast As Possible)

Red Group:

20 Step-up to Balance Each Foot -(Low Box)                                                                                                                                                                     35 Air Squats

20 Lunge to Balance Each Leg                                                                                                                                                                                                   35 Air Squats         

20 Step-Up to Balance Each Foot-(Low Box)                                                                                                                                                              Walk 1 Mile

Rest Day

“Don’t regret that you are out of shape–Regret that you refuse to change”

“Riley”

Black :As Fast As Possible Complete 4 Rounds Of:
250 Jump Rope Skips Then:      

25 Pull-ups-50 Push-ups-75 Sit-ups                                                                                        

(These do not need to be completed in order.  Do as many of one exercise as you can then switch.  You must simply complete all 25-50-75 movements before returning to the Jump Rope.)

Red:  As Fast As Possible Complete 4 Rounds Of:

100 Jump Rope Skips Then:

15 Ring Rows-25 Push-Ups-50 Sit-Ups

(These do not need to be completed in order.  Do as many of one exercise as you can then switch.  You must simply complete all15-25-50 movements before returning to the Jump Rope.)

Benefits of Interval Training:  http://www.squidoo.com/cardio-vs-interval-training

Set up the bar for Power Cleans–70%-75% BW
AFAP (As Fast As Possible) Do:
10 Burpees 5 Cleans
9 Burpees 5 Cleans
8 Burpees 5 Cleans
7 Burpees 5 Cleans
…etc..etc… all the way down

AMRAP (As Many Rounds As Possible) in 20 minutes
200m Sled Push (200 lbs) ( Substitute a weighted carry if you do not have a sled)
25 Sumo High Pulls
25 Box Jumps

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” 

Ralph Waldo Emerson

Rest Day
Spend 30 minutes stretching and doing Self-Myofascial Release(SMR)

General Guidelines to SMR

• Spend 1-2 minutes per self myofascial release technique and on each each side (when applicable).
• When a trigger point is found (painful area) hold for 30-45 seconds.
• Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex during rolling.
• Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort.
• Complete the self myofascial release exercises 1-2 x daily.

Above is courtesy of Sports Fitness Advisor: http://www.sport-fitness-advisor.com/self-myofascial-release.html

1k Row Warm-up
3 couplets @ 50% BW:
-5 x 10 Front Squat to Toes to Bar
-5 x 10 Back Squat to Knee-up Raises
-5 x 10 Deadlift to AbMat Sit-up

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.”

Ambrose Redmoon