Category Archives: Conditioning

800M Run Row (max speed): 500M, 5 sets Prowler suicides: @90 – 20yds/40yds, 5 sets @100 – 20yds/40yds, 5 sets …and that was more than enough!

Row: 3,000M Run: 1 1/2 miles Skater side steps: 1 min on, 1 min off for 10 minutes KB swings: @35 – 1 min on, 1 min off for 10 minutes Situps: 60 (20, 20, 20) SLRs: 45 (15, 15, … Continue reading →

Running, ladders, sprints, power cleans, some other stuff …passed out.

1,600M run 2,500M row 1,600M run Prowler push: @90 – 40 yds, 10 reps Lat pull downs: @120 – 3 sets, 15 reps V-bar rows: @120 – 3 sets, 15 reps Chest supported rows: @55 – 3 sets, 15 reps

No mag seven warm up. No need to be redundant. :{) 1600m run 800m row – as fast as possible 800m run – as fast as possible …uh, I beat a turtle! Prowler push: @50 – 40yds, 10 reps 40yd … Continue reading →

Warm up: Sit ups 30, Push ups 30, GHR 10, BE 10, SLR 10 …this is when Harry come got us. Prowler relay: @200 – 40yds, 9 reps Pendlay Rows: @185 – 5 sets, 5 reps C/S Rows: @75 – … Continue reading →

Warm up: Sit ups 30, Pus ups 30, BE 20, SLR 20 Prowler push (between other sets): @160 – 40yds, 8 reps Pendlay rows: @185 – 5 sets, 5 reps V-bar rows: @160 – 3 sets, 12 reps C/S rows: … Continue reading →

Warm up: Sit ups 45, Push ups 45, GHR 20, BE 20 Blast strap pull ups: 10 sets, 10 reps Blast strap face pulls: 3 sets 15 reps Shrugs: @365 – 5 sets, 10 reps Lateral raises: @20 – 3 … Continue reading →

Warm up: Sit ups 30, GHR 20, Push ups 20 ….then the fun began Pendlay Rows (dead lift starting postion, but pull bar to chest): @185 – 5 sets, 5 reps – Superset: Prowler push @140 X 40yds X 1 … Continue reading →