Wednesday

All strength is complementary


Training:
Press 3x3
Pull-ups 4x10-12
push-ups 4x20-25
Rest 5-10 minutes
Barbell complex
power clean x 5
front squat x 5
push-press x 5
Romanian deadlift x 5
Bent row x 5
3 rounds

Monday

Health is the optimal functioning of our organs and fitness is the ability to perform a task. There it is, two definitions that many people make into a very complicated mess. Your pancreas should do whatever it is a pancreas should be doing and fitness is task based. Health and fitness are not measured on the same scale.

Training:
Squat 3x5
Weighted sit-ups 4x10-15 reps
Goodmornings 4x10-15 reps
Rest 5-10 minutes
1.5 mile run

Wednesday and Friday

Wednesday's training would have been Deadlift for 3x5 and Friday would have been bench for 3x5 with accessory work done the same as the past.

A word now on programs that claim to prepare the athlete for "anything". No one can write a exercise regimen to prepare people for anything that life throws at them, it's actually starting to get irritating to claim they can. For one its rather meaningless to try to train that way because what would you do, mix workouts with skills like repairing a car and pull-ups? Baking biscuits and running? See where this is going, there's no point. However by following this blog a very strong base of general strength and conditioning will be built and this can be applied to work, play and life. We have won wars, police and firefighters have effectively done their jobs by training generally and then practicing the skills for their jobs to prepare for the worst. Other trainers have said that by separating strength and conditioning we are building a segmented capacity for each i.e. our bodies won't be able to combine the two if a situation arises that the two would be needed at the same time. This is completely wrong, our bodies are not dumb and will do whats necessary to survive and win.



Being in excellent shape is the support system for these agents. Their core skills of shooting, moving and effectively working as a team is what's going to bring these boys home.

Monday

The supreme irony of life is that hardly anyone gets out of it alive.

Training:
Press 3x5
Pull-ups 4x10-12
push-ups 4x20-25
Rest 5-10 minutes
1.5 mile run
For time

Friday

For this weeks lifting portion of the workout the weights will need to be lowered to allow a deload of intensity and rest. The sets will go as follows set 1: 40% of the weight lifted last, set 2: 50% weight lifted, set 3: 60 % weight lifted. This will be for the entire week of the strength portion. It will feel light but enjoy it.


Training:
Squat 3x5
Bench 3x5
Rest 5-10 minutes
2x400 meter interval run
2 minutes rest between intervals



Sly looking pretty awesome for being 62.

Wednesday

The beefy dude at the far right is Jim Wendler, a leading strength and conditioning coach in the country, he deloads and so should you. The rest allows recovery and adaption to occur for greater strengths during the next 3 week cycle.

Training:
Deadlift 3x5
Lunges 2x10
Rest 5-10 minutes
Barbell complex
power clean x 5
front squat x 5
push-press x 5
Romanian deadlift x 5
Bent row x 5
1 round