ETAC
"Session 1: Run
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20min zone 2
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8x15s @ 90% effort
15s rest between sets
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Session Break: 3hrs or longer
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Session 2: FYF -or-
S w/u
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10x sqt + 5x GS + 5x RDL + 10x KBS
2rds
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5x5 BS @ 50% + 25% bands
1min rest between
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5x5 DL @ 50% + 25% bands
1min rest between
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100x Weighted bulgarian split squat (50x each leg)
*break up as needed*
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100x KBS @ 16/23kg unbroken
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4x3
0m heavy farmers carry
"
GPP
Standard Warm Up:
30x dislocates
30x pull apart
2x10 bird dog
WARM UP:
3x10 Cuban Press
3x10 chest supported Row
3x5 scap push up to push up
FOCUS:
Warm up Bench Press to 70%+
*if all reps were hit, increase working sets by 5#
5x5 @ 70% (+5#)
2-3 min rest
ACCESSORY:
3x12 Rolling Tri Press
3x5 Pull Up
3x12 chainsaw row
CORE:
5 min FLR
COOLDOWN:
100x Tri Push
100x Face Pull
ETAC
S w/u
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10min run warm up routine focus on form building movements
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8x30 seconds at 85% effort / 30 seconds at 60% effort
2 min easy jog at 50%
8x30 seconds at 85% effort / 30 seconds at 60% effort
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400m 70# object carry
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50x Hand release pushup
25x Strict chest to bar pullup
5min Total plank/FLR
ETAC
S w/u
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5-10min Running form focused warm up
1 mile warm up run
*zone 2 pace
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Pace run 2 mile
*8min/mi goal
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2x30m Toe Walks
2x30m Heel Walks
2x15/ea Hydrant-Kickbacks
Rest as needed
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60x DB Shrugs
60x Tricep Push Down
60x Banded Pull Apart
As Few Sets as Possible
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Hip Mobility/Foam Roll as needed
ETAC
S w/u
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10 KBS
10 GS
10 Push-up
3rds
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Zone 2 Run, Row, or Ski x20-30min
Nasal breathing only will determine pace
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20x Decline push-up
20x Bent over row
20x Prone Neck Raises
20x Prone Neck Rotations
3rds <10min
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Warm up BB Bent Roq to moderate weight without compromising RDL positioning
Attempt to increase weight each set, do not compromise form for weight
2x10
2x8
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8x/ea Kneeling SA DB OHP Increase weight each set
15x Below chest banded pull apart
4rds
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15x Weighted Dips
30m SA KB Front Rack Carry
10x Light weight (if possible) bent over I-Y-T
3rds keep rest between exercises between 30-60s
GPP
Standard Warm Up:
30x dislocates
30x pull apart
2x10 bird dog
WARM UP:
3x10 Curl to OHP
3x10 chest supported I-Y-T
3x10 scalp push up
FOCUS:
Warm up Bench Press to 70%+
*if all reps were hit, increase working sets by 5#
5x5 @ 70% (+5#)
2-3 min rest
ACCESSORY:
3x12 Williams Press
3x5 Pull Up
3x12 T-bar row
CORE:
5 min FLR
COOLDOWN:
100x Tri Push
100x Face Pull
ETAC
Work Capacity Experimental Block Week 4
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Session 1: Run, Row, or Ski
S w/u
20-30min Zone 2 Run, Row, or Ski
*Nasal breathing dictates pace
Session Break: 2-3hr minimum, if not possible scale back the lift session
Session 2: Lift
S w/u
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20x Banded reverse hyper
20x Incline DB Row
10x Hanging Knee Tucks
3rds <10min
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Warm up DL
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Below the knee 2sec pause DL
5x @ 67.5% + 15s/ea Banded Pallof Hold
5x @ 73% + 15s/ea Banded Pallof Hold
5x @ 75% + 15s/ea Banded Pallof Hold
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4x5 Weighted Pull-up
4x6s/ea ECC SL Box Squat (if using weight push weight away from chest during descend)
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3x5 GHD
3x15 Banded Face Pull
GPP
Standard Warm Up:
3-5 min easy pace
Hip+ shoulder mobility
2x10 birddog
2x10 deadbug
WARM UP:
3x10 Goblet Cossack
3x10 Single Arm KB Sumo DL
3x5 box jump
FOCUS:
Warm up Squat or Deadlift to 70%+
*if all reps were hit on week 3, increase working sets by 5#
5x5 @ 70% (+5#)
2-3 min rest
ACCESSORY:
3x12 Landmine RDL
3x12 BSS
CORE:
4x 30/30 hollow hold
COOLDOWN:
5 min sled drag (forward and rev)
ETAC
S w/u
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20x Heel Elevated GS
20x DB Row
10x Hanging Knee Tucks
3rds in <10min
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W2H Front Sqt
4x5 Tempo front squat 5sec lower 2sec pause explosive reset
*Even rds 5x Banded Hip Stretch
*Odd rds 5x Banded Ham Stretch
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4x6 Snatch grip RDL
4x10 MRB Knee ER
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10min AMRAP:
5x 2sec Pause Pull up
60m Heavy KB Farmer's Carry
45sec BW Step ups
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2k Row/Ski for time
ETAC
S w/u
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5-10min Running form focused warm up
1 mile warm up run
*zone 2 pace
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Pace run 5 miles
*8min/mi goal
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2x30m Toe Walks
2x30m Heel Walks
2x15/ea Hydrant-Kickbacks
Rest as needed
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60x DB Shrugs
60x Tricep Push Down
60x Banded Pull Apart
As Few Sets as Possible
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Hip Mobility/Foam Roll as needed