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inTENS PREMIUM
Day 1
Strength
Step-Ups on 18" Box (Use %age of Squat 1RM)
40% 2/10
50% 2/10
The Standard
Bent-Knee Reverse Hip-Raise 10
24" Hurdle Jump 10
x's 10
Combat Drill of the Day (CDD)
5 3-Minute Rounds on Heavy Bag--Work Inside Combinations/Head stays on bag.
Day 2
Strength
Pull-Overs
4/10 @ 95#
The Standard
Elevated Plank Right Leg Up--Accumulated 1 Minute
Lying Tennis Ball Toss-Pop-Up-&-Catch 10
Left Leg Up Plank Accumulated 1 Minute
Tennis Ball Toss 10
x's 4
Combat Drill of the Day
Shoot 50 Single-Legs
Day 3
Strength
Push-Outs 4/10
The Standard
Dumbbell Thrusters (50/40) 50
Combat Drill of the Day
3 5-Minute Rounds Flowing from Underhook to Head-Control to Underhook on Opposite Side
Day 4
Strength
Barbell Forearm Curls @ 95#
4/15
The Standard
2.5 Miles
Combat Drill of the Day
Sleeper Hold--Hook a sleeper and squeeze as tightly as possible for 3-Minutes. Let that lactic acid burn.
Day 5
Strength
Famer's Walk
100 Pounds for 100 Yards
The Standard
Exceed, match, or find 1 RM for:
Bench
Squat
Snatch
Clean
Combat Drill of the Day
100 Triangle Choke Sit-Outs
Day 6
Strength
Rope Plate Swing (25#)
3/10 both directions
The Standard
100 Sprawls to Pop-Up
Combat Drill of the Day
500 Left-Right Elbows on the Bag
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