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inTENS PREMIUM
Day 1
Strength
100 Yard Sprints (all-out efforts)
x's 10 (1 minute rest between)
The Standard
Neck Bridge Accumulated 1 Minute
Power Skip 20 Yards
2/10ths Mile
x's 4
Combat Drill of the Day (CDD)
5 3-Minute Rounds Tempo Boxing (50-60%)
Day 2
Strength
Power Snatch
50% 3/3
60% 3/3
70 3/3
80% 3/2
The Standard
Plank Accumulated 1 Minute
Backpedal 20 Yards
2/10ths Mile
x's 4
Combat Drill of the Day
3 5-Minute Rounds of Double-Leg to the Dump or High Single to Run the Pipe (Emphasize the similarities).
Day 3
Strength
Snatch
55% 3/3
65% 3/3
75% 3/2
85% 3/2
90+% 3/1
The Standard
Barbell Thrusters (135/105) 50
Combat Drill of the Day
5 3-Minute Rounds Hand-Fighting- Emphasize Arm Drag Entries
Day 4
Strength
Snatch Pull
75% 2/3
85% 2/3
95% 2/2
105% 2/2
The Standard
HSPUs 10
Seated Slam Ball to Wall Trunk Rotation (R&L=1)10
1/10th Mile
CD HSPUs
Combat Drill of the Day
5 3-Minute Rounds of scrimmage of Bottom Scissors Shuck & Wizzer Position.
Day 5
Strength
Push Press
55% 2/3
65% 2/3
75% 2/3
85% 2/3
The Standard
Underhand Inverted Rows 10
Sprawl to Pop-Ups 10
x's 10
Combat Drill of the Day
Drag to Wedge Guard Guillotine Beats 100 Per Side
Day 6
Strength
Squat
50% 2/6
60% 2/5
70% 2/4
80% 2/4
90% 2/3
75% 1/5
The Standard
Close-Chip Chin-Ups 10
Side-to-Side Hops over 12" Barrier (R&L=1) 20
x's 10
Combat Drill of the Day
Shoot 50 Hardcore Doubles
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