- Thomas DeVietro
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