Name: Playbook - Gritty Soldier - W7/D3 - Strength and Conditioning
Uploaded: 2024-01-20T14:25:56.783Z
Duration: 60 min
Description: W7/D3 - Strength and Conditioning

- BB Good Morning
- BB Bench Press
- Incline BB Press
- BB Bent Over Row
- Sled Push
- Half Mile Jog

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Begin by lying back on an incline bench with barbell above your chest
- Lower the barbell to chest level 
- Press the barbell back up engaging your chest

Barbell incline bench press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up (palms up)
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row (palms up)

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push (Bodyweight plus 20lbs)

Half mile jog (RPE 2-3)

W7/D3 - Strength and Conditioning

No issue with workout, star rating was for effort on my part.

Bryan Sherman

First day of this..im excited...ass kicker..

AndKor1819

Elliot Ramos

W1/D1 - Repeats & AMRAP

That’s a lotta running. 
(I definitely needed it) but it’s almost intimidating to do. Especially when you are owning up to needing improvement.

Kellie Shafer

Not fun. Running a mile after was also not fun. But I’m glad it’s accomplished.

Gary

Gabe

W1/D2 - BASELINE: 2 Mile Run (for time)

I’m an ROTC cadet trying to move my ACFT score from the mid 500s to 600. Thanks for the inspiration and the motivation I’m excited to keep going!

Cole

Jack Banducci

Great workout definitely feeling the burn

Joseph

W1/D3 - Strength and Endurance

Great stretch! I feel like a new man after the workouts from this week.

Vince

Brian Cowell

W1/D4 - Stretching Routine

Can’t remember the last time I ran over 4 miles. Can’t say I enjoyed it though.

Stephen

You made me do it. I did it. 3 miles, 50 mins.

Tearra

Great planning to schedule the run after the rest day!

W1/D5 - 50 minute easy run (RPE 3-4)

Ivan

Tough. This work out is definitely what you make if it. Didnt have enough room at my gym for 100m sprints so i replaced it with 250m row sprints. Worth the effort.

Michael

Definitely took me longer than 60 mins, but I’m glad I did the whole thing!

W1/D6 - Strength & Conditioning

W1/D7- REST

Would like to see substitutions for exercises

James

Great workout, really need to work on the pull ups, I did shoulder shrugs but I have bands coming next week to assist. Feeling the difference

W2/D1 - SPT & MDL Focus

Idk how but I got a 8:51 for some reason instead of my 8:13 as my 1 mile pace.

The app cut off, I lost my half mile time. So I guessed.

W2/D2 - MDL, HRP, 1-mile

Asuncion

After all the chest and shoulders, the last three days, those planks at the end were absolute hell.

W2/D3 - Strength, MedBall Work, PLK

W2/D4 - Stretch + Mobility

Glad for the stretching session yesterday.

W2/D5 - 4 Mile Run

Not a bad finish to the week. The row was the hardest lift for me. Amrap was not as bad as I thought it would be. You can probably work quicker than you think.

I modified it to do jump squats instead of medicine ball, and toe to bars/leg tucks instead of the leg raises.

Only did 6 rounds at the end with a 20lb vest

W2/D6 - Strength and AMRAP

W2/D7- REST

With 20lb weight vest at end really crushed me!!

W3/D1 - SPT & MDL Focus

First mile not bad.
Last quarter of second mile was rough. Last half of third mile sucked. Fourth mile was tunnel vision and silent prayer.

Grayden

W3/D2 - Running Repeats ~5 Miles

Ricardo Omar Estrada

W3/D3 - Strength & Endurance AMRAP

W3/D4 - Stretching Routine

50 mile easy run 🤔😵‍💫 this guy is on another level /s 
Great workout though I’ve been sore so this was a good way to start the week back up and run off some soreness

Garrett

Did the run in the pouring rain, absolutely killer!

W3/D5 - 50 minute easy run (RPE 3-4) & PLK TABATA

W3/D6 - Shoulders and Sprints

Glad I got a rest day because almost skipped yesterday.

W3/D7- REST

Great way to start the week. Totally went to my knees on the push up tabatas.

Im destroyed. This was a fantastic workout.

W4/D1 - Power and Functional Strength

That absolutely sucked. Not scared of SDC any more though.

My sprint drag carry time was 1:30!! Had my legs and lungs pumping hard!

W4/D2 - MDL & SDC Trials

One minute 45 second hold huh sir? I see what you did there.

W4/D3 - Strength, MedBall Circuit, PLK

W4/D4 - Stretch + Mobility

W4/D5 - 4 Mile Run

I incorporated butterfly curls into the early routine but that last circuit was a smoker.

W4/D6 - Strength & Conditioning

Enjoy this entire experience. Pushing me past expectations. Especially coming off an injury.

Sharice

W4/D7- REST

Wasn’t feeling it today after Easter, but work through it anyway. Failed my last set of front squats, overhead press, and definitely had to set the 50 pound dumbbells down a few times.

W5/D1 - Power & Functional Strength

W5/D2 - 50 minute easy run (RPE 3-4)

W5/D3 - MDL, Functional Strength, 2-Mile Run

W5/D4 - Stretching Routine

Parker

Great test. Lower back pain but pushed through.

Donovan

W5/D5 - **NEW 2-Mile Baseline Acquisition

Hey Gritty, not sure if you will see this, but I have a question. I’ve been doing both your Ranger School fitness program and your Max the ACFT fitness program, both at the same time. I do one Ranger school workout in the morning and then a Max the ACFT workout at night. I am wondering if I am over training, or if doing both programs at the same is killing the progress I should be making from them? While I have seen an increase in my deadlift, bench press, squat, and even ball throw, my run time has only seen negative results. Do you think that I am over training (both programs have a high volume of runs and sprints, so I think doing both at the same time might be killing my running gains)?

Morgan Davis

W5/D6 - Strength and Conditioning

W5/D7- REST

That was a deceptively hard day. Not really looking forward to 1 mile repeats tomorrow. But you got to put in the work.

W6/D1 - Sprints, BB Work, Push-up Complex

Absolutely failed this one. Could not keep up at that pace more than a quarter mile. Started lowering the pace and stretching it out for half mile sessions. Yesterday‘s workout had me pretty beat up . If Today was a gut check, it got me.

Great workout. However, legs wereextremely sore from EMOM squats the previous day. Maybe, incorporate deep stretching routine before workout.

W6/D2 - Running Repeats ~5 Miles

W6/D3 - Strength & Endurance

W6/D4 - Stretch + Mobility

W6/D5 - 50 minute easy run (RPE 3-4)

W6/D6 - Strength & Sprints

W6/D7- REST

Awesome workout! Efficient. I’m a fan of training to standard, not to time 💪🏽

W7/D3 - Strength and Conditioning

More workouts from Gritty Soldier