inTENS PREMIUM
Day 1
Strength
Snatch (% of 1RM)
50% 3
60% 3
70% 3
The Standard
Chin-Ups 10
8 Low-Hurdle Hops (12" high/3' apart) Right into...
1/10th Mile
x's 10
Combat Drill of the Day (CDD)
Use heavy bag, focus pads, and sparring drills to hone:
Jab/Cross--Step Outside with lead leg to Lead Hook to Body
Day 2
Strength
Hang Snatch (% of 1RM)
60% 2/3
70% 2/2
The Standard
Barbell Press (Strict) (95/65) 10
Goosestep Runs for 20 Yards into...
1/10th Mile
x's 10
Combat Drill of the Day
Hone the Jab/Rear Purring Kick Combination
Day 3
Strength
Back Squat (% of 1RM)
50% 2/10
60% 2/8
70% 2/6
80% 2/6
90% 2/3
70% 1/8
The Standard
Barbell Cheat Curls (95/65) 5
Alternating Push-Offs from 18" Box (R&L=1) 10
x's 10
Combat Drill of the Day
Shoot 50 All-Out Double Legs
Day 4
Strength
Lateral Bound/Speed Skaters
Drive laterally from right to left as high and far as you can. R&L is 1 rep.
3/10
The Standard
Triceps Push-Outs 10
Cross-Over Skips 20 Yards into...
1/10th Mile
Countdown Push-Outs
Combat Drill of the Day
3 5-Minute Rounds of the following Flow Drill: Head Control to Underhook Control to Outside 2-on-1 on Far Arm
Day 5
Strength
Bench Press (% of 1RM)
50% 3/8
60% 3/6
70% 3/5
80% 3/5
80+% 3/3
The Standard
Bar Hold (Snatch Grip) (135/95) Accumulated 1 Minute
Depth Jump from 32" Box into...
2/10ths Mile
x's 4
Countdown Push-Offs from 10
50 Wizzer & Far Arms to Reverse Lever Per Side
Day 6
Strength
Dumbbell Row (% of 1RM)
60% 10
70% 8
80% 8
90% 8
100% 8 (Even if you have to break this into singles)
The Standard
Zombie Squats 20
1-Arm/1-Leg DB Press-Right Side (50/40) 5
Zombie Squats 20
1-Arm/1-Leg DB Press-Left Side 5
x's 5
Combat Drill of the Day
3 5-Minute Rounds of Beating Hardcore Standing Guillotine Attempts with the Wedge
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