coachnathanwhite Level 6 Valued Member Feb 25, 2021 #421 2.25 - * Walking * TRX Rows 3 x 15 * Pushups 5 x 5 * OS Resets / Stretching
coachnathanwhite Level 6 Valued Member Feb 26, 2021 #422 2.26 - *OS Resets *TRX random movements *2HSwing (24kg) 5 x 5 *Band Overhead Press 3 x 10 Snatch practice - 16 reps (40 seconds on / 20 seconds off) x 5 sets = 80 total reps 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8
2.26 - *OS Resets *TRX random movements *2HSwing (24kg) 5 x 5 *Band Overhead Press 3 x 10 Snatch practice - 16 reps (40 seconds on / 20 seconds off) x 5 sets = 80 total reps 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8
coachnathanwhite Level 6 Valued Member Mar 4, 2021 #423 2.27 - 3.3 - Off 3.4 - * OS Resets * Random TRX movement / stretching * Farmer Carry (24kg) x 2 * 2H Swings (32kg) 3 x 5 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SA SWINGS (24kg) - *5/4 + 10/2 x 3 = 120 total
2.27 - 3.3 - Off 3.4 - * OS Resets * Random TRX movement / stretching * Farmer Carry (24kg) x 2 * 2H Swings (32kg) 3 x 5 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SA SWINGS (24kg) - *5/4 + 10/2 x 3 = 120 total
coachnathanwhite Level 6 Valued Member Mar 5, 2021 #424 3.5 - * OS Resets * TRX random movements * 2HSwing (32kg) 5 x 5 * Band Overhead Press 3 x 10 Snatch practice - 16 reps (40 seconds on / 20 seconds off) x 5 sets = 80 total reps 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8
3.5 - * OS Resets * TRX random movements * 2HSwing (32kg) 5 x 5 * Band Overhead Press 3 x 10 Snatch practice - 16 reps (40 seconds on / 20 seconds off) x 5 sets = 80 total reps 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8
coachnathanwhite Level 6 Valued Member Mar 7, 2021 #425 3.6 - Off 3.7 - * OS Resets * Random TRX movement / stretching * 2H Swings (32kg) 5 x 5 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SA SWINGS (24kg) - *5/4 + 10/2 x 3 = 120 total
3.6 - Off 3.7 - * OS Resets * Random TRX movement / stretching * 2H Swings (32kg) 5 x 5 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SA SWINGS (24kg) - *5/4 + 10/2 x 3 = 120 total
coachnathanwhite Level 6 Valued Member Mar 8, 2021 #426 3.8 - * OS Resets * TRX random movements * 2HSwing (32kg) 5 x 5 * Band Overhead Press 3 x 10 Snatch practice - 16 reps (40 seconds on / 20 seconds off) x 5 sets = 80 total reps 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8
3.8 - * OS Resets * TRX random movements * 2HSwing (32kg) 5 x 5 * Band Overhead Press 3 x 10 Snatch practice - 16 reps (40 seconds on / 20 seconds off) x 5 sets = 80 total reps 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8 20kg 8 + 8 24kg 8 + 8
coachnathanwhite Level 6 Valued Member Mar 12, 2021 #427 3.9 - Off 3.10 - * OS Resets * TRX movements / stretching 3.11 - Off 3.12 - * OS Resets * Random TRX movement / stretching * Band Presses 2 x 20 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SNATCH (20kg) - *5/4 + 10/2 x 3 = 120 total Last edited: Mar 16, 2021
3.9 - Off 3.10 - * OS Resets * TRX movements / stretching 3.11 - Off 3.12 - * OS Resets * Random TRX movement / stretching * Band Presses 2 x 20 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SNATCH (20kg) - *5/4 + 10/2 x 3 = 120 total
coachnathanwhite Level 6 Valued Member Mar 16, 2021 #428 3.13 - 3.14 Off 3.15 - Walking 3.16 - * OS Resets * Random TRX movement / stretching * 2H Swings (24kg) 5 x 5 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 6/4 (6 reps per set; 1 set every 30 seconds; 4 sets per series) * 12/2 (12 reps per set; 1 set every 60 seconds; 2 sets per series) SA SWINGS (24kg) - (6/4 + 12/2 + 6/4) x 2 = 144 total
3.13 - 3.14 Off 3.15 - Walking 3.16 - * OS Resets * Random TRX movement / stretching * 2H Swings (24kg) 5 x 5 Based on Strong Endurance Plan 044 (Q&D pg. 41) * 6/4 (6 reps per set; 1 set every 30 seconds; 4 sets per series) * 12/2 (12 reps per set; 1 set every 60 seconds; 2 sets per series) SA SWINGS (24kg) - (6/4 + 12/2 + 6/4) x 2 = 144 total
coachnathanwhite Level 6 Valued Member Mar 18, 2021 #429 3.17 - * OS Resets * Side Plank * Various yoga poses * Various TRX movements * Offset Farmer Walk (32kg + 24kg) x 6 sets of 30 seconds each 3.18 - * OS Resets * Offset Farmer Walk (32kg + 24kg) x 4 sets of 30 seconds each * 2H Swings (24kg) 5 x 5 * Snatch Test (24kg) - stopped at 80 in 4 mins after cardio hit the wall.
3.17 - * OS Resets * Side Plank * Various yoga poses * Various TRX movements * Offset Farmer Walk (32kg + 24kg) x 6 sets of 30 seconds each 3.18 - * OS Resets * Offset Farmer Walk (32kg + 24kg) x 4 sets of 30 seconds each * 2H Swings (24kg) 5 x 5 * Snatch Test (24kg) - stopped at 80 in 4 mins after cardio hit the wall.
coachnathanwhite Level 6 Valued Member Mar 19, 2021 #430 3.19 - * OS Resets * Various TRX movements Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SA Swings (20kg) - *5/4 + 10/2 x 3 = 120 total
3.19 - * OS Resets * Various TRX movements Based on Strong Endurance Plan 044 (Q&D pg. 41) * 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series) * 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series) SA Swings (20kg) - *5/4 + 10/2 x 3 = 120 total
coachnathanwhite Level 6 Valued Member Apr 8, 2021 #431 3.20 - 4.7 Recover from strained low back; walking; OS Resets; TRX: Animal Flow 4.8 - * Walking: 3/4 mile * OS Resets * TRX random movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 3 x 15 * Dbl KB DL (20kg) 3 x 5
3.20 - 4.7 Recover from strained low back; walking; OS Resets; TRX: Animal Flow 4.8 - * Walking: 3/4 mile * OS Resets * TRX random movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 3 x 15 * Dbl KB DL (20kg) 3 x 5
coachnathanwhite Level 6 Valued Member Apr 12, 2021 #432 4.9 - 4.11 - Walking, Stretching, Animal Flow 4.12 - * Walking: 1 mile * OS Resets * TRX random movements * Animal Flow movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 5 x 15 * Dbl KB DL (20kg) 4 x 6
4.9 - 4.11 - Walking, Stretching, Animal Flow 4.12 - * Walking: 1 mile * OS Resets * TRX random movements * Animal Flow movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 5 x 15 * Dbl KB DL (20kg) 4 x 6
coachnathanwhite Level 6 Valued Member Apr 14, 2021 #433 4.13 - Walking / 2 miles 4.14 - * Walking: 1 mile * OS Resets * TRX random movements * Animal Flow movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 4 x 10 * Dbl KB DL (20kg) 4 x 5
4.13 - Walking / 2 miles 4.14 - * Walking: 1 mile * OS Resets * TRX random movements * Animal Flow movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 4 x 10 * Dbl KB DL (20kg) 4 x 5
coachnathanwhite Level 6 Valued Member Apr 21, 2021 #434 4.15 - 4.18 Walking, Animal Flow, OS Resets, Stretching 4.19 * OS Resets * TRX random movements * Animal Flow movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 4 x 10 * Dbl KB DL (20kg) 4 x 5 4.20 Walking (2 miles) 4.21 * OS Resets * Band OH Press 2 x 15 * KB Push Press (20kg) 5 + 5 x 4 * TRX Rows 4 x 10 * Dbl KB DL (20kg) 4 x 6
4.15 - 4.18 Walking, Animal Flow, OS Resets, Stretching 4.19 * OS Resets * TRX random movements * Animal Flow movements * Farmer Walk (20kg) x 2 sets * Band OH Press 3 x 15 * TRX Rows 4 x 10 * Dbl KB DL (20kg) 4 x 5 4.20 Walking (2 miles) 4.21 * OS Resets * Band OH Press 2 x 15 * KB Push Press (20kg) 5 + 5 x 4 * TRX Rows 4 x 10 * Dbl KB DL (20kg) 4 x 6