Fitness Origins – Elite Strength & Conditioning

Rest Day

Black Group:
Set Treadmill on 12% Incline and to a speed faster than your best mile time. Then do 15 sets of 20 seconds on and 10 seconds off

Red Group:
Set Treadmill to 6% incline and to a pace just below a run. Do 10 sets of 30 seconds on-30 seconds off.

(For “off” carefully move legs to the platform and off of the moving tread.)

Black Group:
Set/Rep Progression 10-9-8-7-6-5-4-3-2-1 of:
Push Press-Kettle Bell Raises-Burpees

Red Group:
Set/Rep Progression of 10-9-8-7-6-5-4-3-2-1 of:
Squat & Press-Dumbbell Raises-Step Up to Curl

(With these set/reps do 10 squats-10 DB Raises-10 Step Up to Curl then 9 of each-8 of each …etc)

Black Group:
5 sets of:
Max Reps of Body Weight Bench Press into Max Reps Pull-Ups

Red Group:
5 sets of:
Max Reps of Push Ups into Max Reps of Ring Rows

Rest Day
Self Myofasical Release and extra stretching

Black Group:
15 mile Bike

Red Group:
30 minutes Bike

Black Group:
Max Deadlift 5 sets 1 rep each with 3 minutes between sets.
1-1-1-1-1

Red Group:
Dumbbell Deadlifts (20 lbs)
5 sets of 15 deadlifts with 1 minute between sets
15-15-15-15-15

“It is amazing what one can do, when one does not know what one can’t do”                                                                                                                      – Garfield

Black Group: “Black Jack..Let it Ride”
3 Rounds as Fast as Possible of
21 Pull-Ups
21 Push-Ups
21 Dips
(Movements do not need to be completed in full before moving on the next. For example, do as many pull-ups as you can, switch to push-ups and/or dips and then come back to finish the 21 pull-ups. Complete all 21 for the round and then move on to the next full round.)

Red Group: “Black Jack”
2 rounds with 3 minutes between rounds–Each round as fast as possible
21 Ring Rows
21 Push-Ups
21 Bench Dips

“Action may not always bring happiness; but there is no happiness without action.”
- Benjamin Disraeli

Rest Day

Before the workout–before your day starts or night ends–take time to remember!  Remember what this day meant, what this day means, and what it will forever hold for us all.  God bless our American service men and women-the proud members of Law Enforcement and Fire Fighters across this great nation of ours-and the familes that they leave behind each day.  Above all, remember how beautiful and amazing freedom really is–yet how fragile and costly it truly can be.  God Bless us all–no matter what.

Black Group:
3 rounds of:
10 Squats:
(On the 1st Squat -1 sec Hold—On the 2nd- 2 sec Hold— 3rd- 3 sec Hold…etc)
10 24′ Plyo Jumps:
Same Holds as Above

Red Group:
2 Rounds of:
10 Squats:
(On the 1st squat-1 sec Hold—On the 2nd- 2 sec Hold— 3rd- 3 sec Hold…etc)
10 Step Up to Balance
Hold Structure Same as Above for each leg