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Sunday, September 8, 2013

9/9/13 Week of Programming

Art in the new gym

After a tough week we are back to regular schedule and excited to get back to training! This week we're kicking off a new cycle. The lower body lift will be the deadlift and for the upper body lift we're combining max dead hang (no kipping) pullups with military press.

A couple notes, remember when you're establishing your training 1RM maxes for  your lifts, these are not a true all out 1RM. This will happen at the end of the cycle. Just work your way up to a heavy 1RM and use that number to base your percentages off of for the rest of the cycle. We will really go for PRs at the END of the cycle.

When it comes time to test on your pullups and you can't bang out one without a band, no problem. Just choose the band strength where you can get at least 3 pullups.

Finally, beginning this Friday we're introducing SEALFIT Fridays. This is a day dedicated to training to the upcoming 20X Challenge being hosted at PSKC. If you're going to participate you must complete in the workouts wearing your BDU pants and boots. This way your boots will be broken in and you're used to training in your gear. We will also start rucking.

Here's this week's programming. We had to move some things around in order to do a special 9/11 Memorial workout.

Establish Deadlift Training Max
12 minute AMRAP
6 OH Squats 95/65
9 Box Jumps
12 HR Push-ups
Cash out-500 meter row

Establish maximum number of Strict Pull-ups then..
Establish Military Press training max
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Weighted Sit-ups
(All exercises 10 times, then 9, etc.)

Wednesday - 9/11 Memorial Workout
Lantern run


30/24in Box Jump

125/85 Thruster (deaths @ pentagon)

Burpee Chest To Bar Pull-Ups

175/120 Power Clean (AA FLight #175 (south tower))

Hand Stand Push Ups

KB Swings (2 pood/1.5 pood)

Toes To Bar

170/120 lb DL (Flight 77 and flight 93)

110/75 Push Jerk (number of floors in each tower)

Finish with Lantern run

5-4-3-2-1 DB KB Thrusters
5 KB Snatch (each arm) 53/35
5 KB Push Press (each arm)
10 Goblet Squats
15 OH Swings
3 Rounds

SealFit Friday. 
Teams of 2 (wear your boots and BDUs)
50 Curtis Ps 95/65
Legion Run with ruck if you have one
40 Curtis Ps
Legion Run with ruck
30 Curtis Ps
Legion Run with ruck
20 Curtis Ps
Legion Run with ruck
10 Curtis Ps
You go I go style on the Curtis Ps and the runs together.

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