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WEEK ELEVEN

Week 11

Day 1

Squat
(Then)
Bench
-5 reps at 40%
-5 reps at 50%
-3 reps at 60%
-5 reps at 65%
-5 reps at 75%
-Max reps at 85%
*40 yard sled push between each set. Light to moderate weight, goal is to keep warm.

3 Rounds:
*fast paced, but not for time. Always reinforce form
-Max weighted dips (add light weight)
-Max wide grip pull ups
-20 reps of ABmat situps
-10 reps of DB split squats
-10 reps of renegade rows

Day 2

Hang Clean
(Then)
Axle Deadlifts
-5 reps at 40%
-5 reps at 50%
-3 reps at 60%
-5 reps at 65%
-5 reps at 75%
-Max reps at 85%

3 Rounds:
-10 reps of DB unilateral incline press
-10 reps of Fat Bar curls
-20 reps of reverse hypers
-20 reps of chained grenade tricep extensions

400 meter swim for time.

Day 3

Front Squat
(Then)
Press
-5 reps at 40%
-5 reps at 50%
-3 reps at 60%
-5 reps at 65%
-5 reps at 75%
-Max reps at 85%

3 Rounds:
-10 reps of Barbell row
-10 reps of DB lateral raises
-10 reps of banded behind neck lateral raise
-30 reps of rear deltoid
-20 reps of Abs (shooter’s choice)
-10 reps of Bicep
-10 reps of triceps

Day 4

HIGHLAND GAMES PRACTICE

*In a perfect world we can recreate the games events themselves, but the goal is to do the best you can in running a mock event. Keep primary focus on your weakest events (doing these first), and finishing with the events you feel most comfortable. Always a good goal to leave on a high note when training; not to say we don’t hit some walls from time to time, just try and gear the training session in your favor both physically and mentally.

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