Breakfast Boom Boom
Objective: 20 min work capacity - Density format
Warmup: 4 rounds
Clean Complex with PVC
10x Goblet Squats @ 35lbs
1) 8 rounds - 1 every 2:30 minutes for 20 minutes
8x Sandbag clean and squat @ 80lbs
8/8x single arm swings @ 35lbs
200m run
2) 5 rounds
50 meter farmer carry @ 50lbs
6/6x single arm weighted situp @ 35lbs
12x plank walk-up
3) 3 rounds
3x squat to stand
6x peanut crunch
Glute/Ham ball 10 sec each side
Comments:
On paper this doesn't look too bad. Don't be fooled. You should be finishing the round in about 2 min, giving you about 20-30 seconds to rest. Take full advantage of this rest. Deep controlled breaths. It's just enough of a break to let you get your shit together before the next round. If you are finishing with less then 15 secs to the next round shorten your run. To keep the intensity higher there has to be a break between rounds.
When you see this - 6/6x - that means six each side.
Part two is some core and grip strength, move swiftly through the circuit, a fast grind. Not a race.
Tod and Rob at Military Athlete have quite a few new durability ideas / exercises. We have been playing with them here and you'll start to see more of them in our programming. I'll be heading up there mid January to get the scoop on this.
Durability is staying injury free. By utilizing these corrective exercises and keeping a high level of strength we can give the body some natural armor against injury. If you are an industrial athlete this is extremely important for your career.
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