Monday, 11/8/21


First time? Check out the Training Guide

This week, we will begin to add some tactical conditioning to our training. As your barbell strength and (potentially bodyweight) increase, we need to make sure that we are maintaining our overall athleticism!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Sprint

5 yards @ 70% x4

10 yards @ 80% x4

20 yards @ 80% x2

B) Plyo Push-up

4x5 demo

C) Bench Press

Work to a heavy single demo

D) Shoulder Press

4x10, building in weight each set. demo

E) Dumbbell Floor Press

4x12 w/ 60-sec rest between sets demo

F) Banded Push-up


6x5 w/ 30-sec rest between sets demo

G) Incline Dumbbell Curl

5x10 demo

H) Decline Sit-up

 Accumulate 30-60 reps depending on ability demo


1. Spend 10-30 minutes outside barefoot in grass/dirt etc. Connect yourself to the earth.

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