Name: Playbook - Gritty Soldier - W7/D2 - Strength & Power
Uploaded: 2024-01-20T14:25:57.049Z
Duration: 60 min
Description: W7/D2 - Strength & Power

1. Warm-up "A"
2. Weight Lift
- Power Clean
- Turkish Get Up 
- Barbell Back-squat EMOM (8-minutes)
- DB Bench
- RDLs
3. Cooldown "B"

- 100m Skip
- 400m Jog
- 50m Gallop
- 50m Skip w/ Arm Cross
- 50m Backward Run
- 50m Walking Lunges
- 50m Karaoke 
- 100m Skip

Skip

Slow, controlled, smooth. Focus on you planting and stride.

Similar to a skip, but kick out one leg as you go. Switch legs halfway through the prescribed distance.

Gallop

Skipping while simultaneously swinging out and crossing your arms.

Skip with Arm Cross

90 degree walking bends at the knee, focus on using the hamstrings to push up as you walk forward.

Walking Lunges

Stepping over the opposite foot while rotating your waist as you move sideways. Switch directions and lead with the other foot halfway through the prescribed distance.

Karaoke

Warm-up “A”

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Dumbbell turkish get up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (Warm-up)

***EMOM (every minute in the minute). Conduct 8x reps at the start of each minute, the time between your last rep and the best minute is you rest. Do this for a total of 8mins.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (8-min EMOM) (8x reps)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell bench press

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

DB Bench Press & DB RDL Superset

30 seconds of each:

- Cobra Stretch
- Downward Dog
- Seated Torso Stretch
- Seated Quad Stretch
- Seated Groin Stretch
- Seated Hamstring Stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

- From a seated position, bend one leg at 90 degrees, placing the foot over the opposite leg.
- Twist the torso the opposite direction, assuring the stretch with the opposite hand to pull.

Seated torso stretch (left)

Seated torso stretch (right)

- Starting by kneeling on the ground on both knees.
- Slowly lean backwards to feel the stretch in the quads.
- Reach for the back of the feet if able.

Seated quad stretch

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

Cool-down “B”

W7/D2 - Strength & Power

Great first runs, never was a big runner. Trying to change that with GS help! One of my fitness goals forsure

Jake

Travis

Christopher

W1/D1 - BASELINE: 2 Mile Run (for time)

Is the TGU each or total? Same with lunges. I did each but i wasnt sure, i have always found TGU great but very time consuming

Jalen

W1/D2 - Strength & Power

Kris

This kicked my as I maintained 12-13.5 on each 100m 
I didn’t time 200m but just made I was putting I. The same amount of effort

Maxwell

W1/D3 - 100m/200m Sprints

Awesome workout. Stretch afterwards feels great.

Richard

Chris

W1/D4 - Strength

1:18. A little slower than my 1:10 split in Air Assault 4 years ago, but definitely workable.

Didn’t make the timeline but holy cow this one nearly did me in. Great workout though.

W1/D5 - ** Ruck March Assessment (6-miles)

Definitely tough but that’s how we build ourselves up.

Forgot to set the timer for the 3 mile but made it in good time. The rest definitely is a smoker. Get through the smoke to get better!🤙

W1/D6 - Conditioning

35:12. Humbling but motivating. This is the beginning.

Parker

Tough. Ran 4 miles in 39:40 at a decent pace.

W2/D1 - 4 Mile Run @ 80%

This work out was tough, but you got to pay the man. And pay I did!

W2/D2 - Strength & Power

W2/D3 - 100m/200m Sprints

W2/D4 - Strength

1:38.36 for 8 miles. Not bad. Hit 6 miles at 1:13. 5 minutes better than my previous 6 miler.

Workouts are killer, however had on a 50lbs ruck and feel great

W2/D5 - Ruck March (8-miles)

W2/D6 - Conditioning

Definitely challenging but pushed through.

W3/D1 - 5 Mile Run @ 80%

Challenging but head up and pushed through

W3/D2 - Strength & Power

W3/D3 - 100m/200m/400m Sprints

W3/D4 - Strength

W3/D5 - Ruck March (10-miles)

W3/D6 - Conditioning

It said 85% in the title and 80% in the description. Still a good run.

W7/D2 - Strength & Power

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