Wednesday 11/17

Range Fitness

Big 24 Plus #5
Warmup: 4 rounds
5x power cleans @ 95
5x push press @ 95
5x A2B
200m run

1) 8 rounds
3x Power Clean Push Press - drop 5 lbs from last week's finishing weight for rds 4-5-6-7-8
3x Ride it down squat

2) 4 rounds
8x scotty bobs (row, row, pushup = 1) @ 25
8x jumping lunge
400 m run

3) 4 rounds
4x Sandbag Getup each side @ 80
50 meter farmer carry at 50lbs dumbells
4x Y&L

Comments:
The loading will seem light, we are training at less than what we finished with last week but here is where working load strength endurance comes in.  Last week we more or less found our 3rm.  This week we drop 5lbs and go for a total volume of 15 reps at that load.  Each week we will progressively increase weight. At the end of the cycle we will look for all our 3rm again on these lifts.

Part 2 is simple in design and will make you breath hard.  Horizontal - explosive power movement - then hard run.  Repeat 4x.

The "ride it down squat" is another corrective exercise designed by Grey Cook that the guys up at MA are trying out.  I like it so far.  I'll post a video of the athletes doing it tomorrow.

Above you will see some videos of us trying out some range fitness.  A few of my athletes and myself are very found of marksmanship and tactics.  While I was a special operations soldier we were taught by our team leaders, who were taught by their team leaders.  On occasion a few guys would get to do a AMT course with SFOD Operators and that knowledge would be disseminated throughout the organization.  Basically what Delta did we did.  With companies like Viking Tactics, Magpul, and Thunder Ranch popping the amount of knowledge available is awesome.  There is still a lack of structured training.  Usually people just go out and "shoot" as opposed to "train."  Our goal is to apply programming to marksmanship.  The best way achieve a goal is with a plan.

Practice doesn't make perfect, perfect practice makes perfect.  

Look for more about this project soon.