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inTENS PREMIUM
Day 1
Strength
Dumbbell Power Clean
50% 5
60% 4
70% 3
The Standard
Plank--Feet Elevated: Accumulated 1 minute
Slam Ball Push Pass Relay 100 Yards (40/30)
Sprint Carry the Slam Ball 100 Yards
x's 4
Combat Drill of the Day (CDD)
5 3-Minute Rounds on Heavy Bag pushing hard offense + footwork
Day 2
Strength
Clean Pull to Waist
75% 5
80% 4
85% 3
The Standard
1 Deadlift/Re-set 1 Bent Row (135/105) 100
Combat Drill of the Day
3 5-Minute Rounds on Wrestling Dummy: Standing Mares & Drop Mares
Day 3
Strength
3-Way Barbell Lunges (Forward, Lateral, & Curtsy)
20% (of Back Squat 1 RM) 3/8
The Standard
Run 2.5 Miles
Combat Drill of the Day
12 1-Minute Rounds of Hardcore Competitive Pummelling
Day 4
Strength
Weighted-Pull-Ups
55% 3/8
65% 3/8
75% 3/6
85% 3/5
The Standard
Find 1RM for
Push Press
Front Squat
Rack Jerk
Deadlift
Combat Drill of the Day
5 3-Minute Rounds of Ground and Pound and movement of the floor bag.
Day 5
Strength
Barbell Bent Rows
55% 2/10
65% 2/10
75% 2/10
85% 2/8
The Standard
Single-Leg Decline Push-Up Right Leg Up 10
Plyo Box Jumps 24" 10
Single Leg Decline Push-Ups Left Leg Up-10
Plyo Box 10
Countdown All
Combat Drill of the Day
Bridge & Roll out a Head & Arm/Scarf-hold 100 reps per side.
Day 6
Strength
Barbell Pullovers
3/10 at light weight of choice
The Standard
Inverted Row--Feet Elevated 10
Sit-to-Stand-Up Drill 10
x's 10
Combat Drill of the Day
250 Skip Knees on the Bag
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