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inTENS PREMIUM
Day 1
Strength
Hang Clean (%of Power Clean 1RM)
40% 5
The Standard
Barbell Push-Press (185/135) 3
Butt-Kickers 20 Yards
1/10th Mile
x's 10
Combat Drill of the Day (CDD)
5 3-Minute Rounds (Heavy bag, focus pads, sparring work) Jab/Cross/Pivot Outside-Lead Uppercut Body
Day 2
Strength
Power Clean
50% 2/4
60% 2/3
70% 2/3
80% 2/3
90% 2/2
The Standard
Hang Clean (185/135) 3
Jump & Reach 10'
1/10th Mile
CD Jump & Reach
Combat Drill of the Day
50 Hardcore Double Legs
Day 3
Strength
Overhead Split Squat (% of Overhead Squat 1RM)
40% 2/6
50% 2/6
The Standard
Triceps Push-Outs 10
20-Yard Shuttle (Line Drill)
CD Push-Outs
Combat Drill of the Day
1 5-Minute Round Pummelling
1 5-Minute Round Hand-Fighting
1 5-Minute Round Bang to Inverted Drag
Day 4
Strength
Dumbbell Press
50% 10
65% 8
80% 6
90% 6
100% 5
The Standard
Hex-Head Dumbbell Hold Accumulated 1 Minute
180 Degree Low Hurdle Hops 12" 10
2/10ths Mile
x's 4
Combat Drill of the Day
5 3-Minute Rounds 1/4 Nelson with Speed
Day 5
Strength
Half-Suicide Run
The Standard
Prisoner Squats 20
1-Arm/1-Leg DB Press (Right arm/Left leg) (50/40) 5
Prisoner Squats 20
1-Arm/1-Leg (Left arm/Right leg) 5
x's 5
Combat Drill of the Day
Shuck & Slither Top Leg Escape vs. Cross-Body Arm Bar (50 Per Side)
Day 6
Strength
Rack Jerk Find your 1RM
The Standard
Reverse Hip Raise on Roman Chair 10
Single Leg Push-Offs on 24" Box 10Rt/10 Lt
CD Push-Offs
Combat Drill of the Day
10 2-Minute Rounds Banging the Bag for Speed & Power
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