SOF Training

Monday July 29th 2019

1. 20 minutes: every 2 minutes  

1 Power Snatch From the Ground

1 Hang Power Snatch Above knee

1 Hi Hang Power Snatch 

2. Front Squat 

3 sets, 5 reps, rest 2 minutes

3. 5 rounds:

1 Turkish get Up L/R

20 Kettlebell Swings 

Tuesday July 30th 2019

1. 20 minutes: Every minute

2 Pull Up - 1-1-1-1 tempo - no added weight

4 Push Ups - 1-1-1-1 tempo

2. 3 Rounds:

10 Incline Single Arm Press L/R +1 sec pause at top 

10 Bent Over DB Rows L/R + 1 sec pause at top

3. 3 rounds 

10 DB Single Arm Flat Bench Press 

20 DB Single Arm Bent over Reverse Flies 

4. 3 rounds:

10 Barbell Curls thigh to chest full grip with grippers 

20 DB Bent over tricep kickbacks 

5. 3 rounds:

10 seated incline alternating curls with half twist 

20 Single Arm Overhead tricep extensions

Wednesday July 31st 2019

1. 40 minutes: record total distance

2 minutes run hard 

2 minutes walk fast while nostril breathing in, breath out mouth

2. 5 rounds:

5 alternating bird dogs

30 second forearm plank 

20 Leg Lifts 

20 Russian Twists 

Thursday August 1st 2019

1. 60 minute trail walk with back pack 10-50lbs

Friday August 2nd 2019

1. 20 minutes: Every 2 minutes - 115lbs 

1 Power Clean from the ground 

1 Hang Power Clean above the knee 

1 hi hang Power clean

2. Overhead Squat 

3 sets, 5 reps 

3. 5 rounds:

1 TGU L/R 

10 KB Swings

5 Alternating Overhead Press L/R

5 single arm kb swings L/R

Saturday August 3rd 2019

1. 5 mile run 

2. 5 minutes: every minute 

40 seconds max mountain climbers 

3. 5 minutes: every minute

30 second forearm plank 

Sunday August 4th 2019 

walk 4 miles