Squad Pt #4 - www.militaryathlete.com
Obj: Work Cap
Warmup:
4rds
15 m farmers carry (70#)
Sean Special (30 sec side bridge, 5 pushups, 30 sec side bridge)
Training:
1) 8rds
400m run
50 stepups (25x leg)
2) 4rds
30 m farmers carry (70#)
8x curl to press (25#)
30 sec rest
3) Plank for time
Comments:
After 10 days off of training the 4th day of squad pt has left me sore and fucking tired. The volume was once again low, 45 minutes but the frequency of these training sessions is what gets you. Lots of core and breathing heavy once again.
I think overall these sessions have been solid. Great for guys who don't have the time nor inclination to learn complex compound movements and have a limited amount of equipment. Great job Rob.
Part 2 & 3 we added on. Tod hit 5min on the plank, I stopped at 7. You should keep this shit tight, no sagging or raising of the hips and stay on your elbows. Some people do this to where you just have to stay horizontal, we'll stick with a strict plank in Atomic.
