Objective: Work Capacity
Warmup: 4 rounds
200m run
5x burpees
10x swings
5x shoulder dislocates
1) 4 rounds
400 meter run every 2:30 minutes @ 95%
2) 5 rounds
Barbell Complex @ 95 lbs
20x situps
3) 4 rounds
25 meter uneven waiter walk @ 35 lbs (overhead) and 50 lbs (at side)
8/8x one legged deadlift @ 25
8/8x russian twist with barbell
Roll IT band on PVC
Comments:
The website last week called for total rest, I hope everyone took advantage of that. All too often we get a little too concerned with "losing" fitness. If you are a seasonal athlete, or a soldier that deploys, then you will be using your fitness, not losing it. That is the purpose of training. Get strong and fast so you can do your job/ sport better.
A few changes you will see on the site for the new year.
-Each week will be posted on Monday - you will see the week's training at one time - pick and choose if you like but maximal benefits will be gained by individuals who follow the sessions as prescribed.
-Videos on specific exercises. In order to aid the athletes following the site we will post videos of individual exercises, the priority will be given to the lesser known and more complex movements
-A larger emphasis on programming for industrial athletes - soldiers, law enforcement, medics, and firefighters.
-I will toss a FAQ page up to answer general questions about training, if you have a question not on that page email me at atomicathlete@gmail.com
-Durability - getting strong is the easy part, staying healthy is the direction we are trying to improve at with Military Athlete. You will see many new exercises that look, well for a lack of a better word, gay. These silly looking geeky exercises are designed to "re-program" our bodies and teach them to move as they were designed to.