3 Week No Gear

Chad Painter 9/25/24 Chad Painter 9/25/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

15 min TGU Practice

KB/Mace/Club Flow practice

FOCUS

15x 30/90

10x split squats during rest

ACCESSORY

5-10 min band work to address weakness

CORE + COOLDOWN

5 min foam roll

Chad Painter 9/24/24 Chad Painter 9/24/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 chainsaw row

3x5 Push Up + Row

3x10 Lateral DB Raise

FOCUS

Warm up Bench Press to 80%

5x3 at 80%

Full Rest Between

ACCESSORY

SUPER SET:

3x5 eccentric pull up

3x8 db floor press

CORE + COOLDOWN

5 min FLR

100x face pull + tri push

Geoffrey Miller 9/21/24 Geoffrey Miller 9/21/24

ETAC

S W/U

2x 30/30 PP

2min rest

2x 30/30 PP

*rest in Overhead hold

5x5 BP @ 50% + 25% bands

1min rest between

3x20 standing KB piston press

*10x each arm

2x1min overhead hold

8x 30/30 row/ski @ 2k-7sec

4min rest

4x 30/30 Assault bike for max total cal

Geoffrey Miller 9/20/24 Geoffrey Miller 9/20/24

ETAC

S w/u

10x KBS + 3x knee jump

3 rounds

5x5 BS @ 50% + 25% bands

1min rest between

10min EMOM

2x DL @ 70% off 4” deficit

10-1 Hang clean ladder @ 135#

*after each rung 250m row

4x12 hyper

Geoffrey Miller 9/19/24 Geoffrey Miller 9/19/24

ETAC

S w/u

1 mile run

Rest 7 min

1200m run

Rest 5min

800m run

Rest 3min

400m run

100x push up

100x sit up

Chad Painter 9/19/24 Chad Painter 9/19/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

10x Bulgarian bag swing

2 min row/ski/bike

2 min rest

3 rounds

5 min rest after 3rd round

FOCUS

10x DBL KB/DB Clean

3 min Row/Ski/Bike

2 min Rest

3 rounds

5 min rest after 3rd round

4 min row/ski/bike

2 min rest

3 rounds

CORE + COOLDOWN

foam roll

Chad Painter 9/18/24 Chad Painter 9/18/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

10-15 min TGU warm up

FOCUS

10k recovery row

CORE + COOLDOWN

4x30/30 hollow hold

Geoffrey Miller 9/18/24 Geoffrey Miller 9/18/24

ETAC

S w/u

10x dislocate + 10x band pull apart + 10x push up + 30m bear crawl

4 rounds

M.E. Upper:

3’ board press

5x5 seated KB strict press

2x1 min earthquake BP

2x1min earthquake overhead hold

12 Williams press + 25 x push down

4 sets

Geoffrey Miller 9/17/24 Geoffrey Miller 9/17/24

ETAC

S w/u

800m sled drag @ 45# plate

20min run

20min row

* at moderate pace

Chad Painter 9/17/24 Chad Painter 9/17/24

GPP

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 Curl to Overhead Press

3x5 Push Up + Row

3x10 rev fly

FOCUS

Warm up Bench Press to 80%

5x3 at 80%

Full Rest Between

ACCESSORY

SUPER SET:

3x8 single arm row

3x8 z-press

CORE + COOLDOWN

5 min FLR

100x face pull + tri push

Geoffrey Miller 9/16/24 Geoffrey Miller 9/16/24

ETAC

S W/U

15x sqt + 10x KBS + 20x lunge

3rds

M.E. lower:

3x1 @ 85% of above weight full rest between

5x10 heavy BB RDL

5x10 Snatch grip high pull

Max distance 10min farmers carry @ 16/23kg

Chad Painter 9/16/24 Chad Painter 9/16/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Hip Box

WARM UP

SUPER SET:

3x10 single arm Deadlift

3x5 seated Box Jump

FOCUS

Warm up Deadlift to 80%

5x3 at 80%

Full Rest Between

*if all reps hit last week add 5#

ACCESSORY

SUPER SET:

3x15 heavy KB Swing

3x10 single leg hip bridge reverse squat

CORE + COOLDOWN

100x leg curl

Geoffrey Miller 9/14/24 Geoffrey Miller 9/14/24

ETAC

S W/U

15x sqt + 10x KBS + 20x lunge

3rds

M.E. lower:

3RM Trap Bar DL

3x2 @ 85% of above weight full rest between

4x8 Good Morning

4x15 Bulgarian Split Sqt

5x5 weighted pull up

5min bikererg with BFR bands

Geoffrey Miller 9/13/24 Geoffrey Miller 9/13/24

ETAC

S w/u

10min EMOM:

2x Power clean + 4x Hang clean

5x5 BS @ 55% + 25% bands

1min rest between

10min EMOM

1x DL @ 80% + 1x broad jump

500m Row/ski (or 400m Run) + 15x box jump + 10x KBS

6 rounds for time

Geoffrey Miller 9/12/24 Geoffrey Miller 9/12/24

ETAC

S w/u

5x3 knee jump

5x5 heavy KBS

8x5 Power clean @ 50%

2min rest between

Row/ski/run/bike

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

Chad Painter 9/11/24 Chad Painter 9/11/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

15 min TGU practice

FOCUS

3x1000m at 2k pace

Full rest

CORE + COOLDOWN

5x 30 sec each side hold

5 min foam roll

Geoffrey Miller 9/11/24 Geoffrey Miller 9/11/24

ETAC

S w/u

10-1 Push up Ladder + 10x mace 360

ME Upper: DEAD STOP BP

5x5 KB over head press

2x1min rack hold

2x 1min Overhead KB hold

100x push down

100x pull apart

Geoffrey Miller 9/10/24 Geoffrey Miller 9/10/24

ETAC

S w/u

15min quality reps

Single arm KB complex:

1x Snatch + 1x C&P + windmill

*start light and work to heavy with focus on technique

3 mile run

Chad Painter 9/9/24 Chad Painter 9/9/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 Curl to Overhead Press

3x5 Push Up + Row

3x5 Hindu Push Up

FOCUS

Warm up Bench Press to 80%

5x3 at 80%

Full Rest Between

*if all reps hit last week add 5#

ACCESSORY

SUPER SET:

3x5 weighted eccentric pull up

3x15 rolling tri

CORE + COOLDOWN

150x face pull

Chad Painter 9/9/24 Chad Painter 9/9/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Hip Box

WARM UP

SUPER SET:

3x10 single arm Deadlift

3x5 Box Jump

FOCUS

Warm up Deadlift to 80%

5x3 at 80%

Full Rest Between

*if all reps hit last week add 5#

ACCESSORY

SUPER SET:

3x15 Bulgarian split squats

3x10 single leg hip bridge reverse squat

CORE + COOLDOWN

100x leg curl