Civilian Military Combine Training Plan: Week 4

Civilian Military Combine Training Plan: Week 4
 

Week 4–Day 1

Day 1
Circuit 1
Back Squats
Reps: 5
Rest: 1 min. 
Box Jump Burpees
Reps: 8-10
Kettlebell Sumo Deadlift High Pull
Reps: 10-20
Kettlebell Russian Twist
Duration: 1 min.

Circuit 2
Weighted Pullups
Reps: 5
Rest: 1 min.
Med Ball Wall Ball
Reps:8-10
One Hand Elevated Pushup (use Med Ball)
Reps: 10-20
Forearm Plank
Duration: 1 min.

Circuit 3
Shoulder Press
Reps: 5
Rest: 1 min.
Med Ball Burpee
Reps:8-10
Dumbbell Walking Lunge
Reps: 10-20
Kettlebell Waiters Walk Carry – 2 Arm
Duration: 1 min.

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Week 4–Days 2 and 3

Day 2
Beginner–Rest
Intermediate–Mobility Session
Foam Roll/Lacrosse Ball/Dynamic Movement Patterning 
Duration: 30 min.
Advanced–Sprint 8-12 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15–20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 3
Circuit 1
Deadlifts

Reps: 5
Rest: 1 min.
Vertical Jump into Broad Jump
Reps: 8-10
Divebomber Pushups
Reps: 10-20
Band Wood Chops (high to low and low to high)
Reps:20 (each side)

Circuit 2
Bench Press
Reps:5
Rest: 1 min. 
Single Arm Dumbbell Snatch
Reps:8-10 (each side)
Band Swimmers
Reps: 10-20
Banded Lying Hamstring Stretch
Duration 1 min (each side)

Circuit 3
Barbell Bent Over Row
Reps: 5 Rest: 1 minute
Med Ball Slams
Reps: 8-10
Kettlebell Swings – American (Overhead)
Reps: 10-20
45 lb Plate Waiters Walk
Duration: 1 min.

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Week 4–Days 4 and 5

Day 4
Beginner – Foam Roll/Lacrosse Ball/Dynamic Movement Patterning 
Duration: 30 min.
Intermediate-Sprints
Sprint 8-12 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15–20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.
Advanced–Sprints
Sprint 15-20 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15–20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 5
Pit Prep 

Pit Movement 1
Pit Movement 2
Pit Movement 3

As many rounds as possible in seven minutes.

Rest: As needed

Repeat Pit: 5 minutes for max rounds
Rest: 5 min.

Active Recovery
Walk/Jog/Row/Jump Rope
Duration: 15 Min.

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Week 4–Days 6 and 7

Day 6

Rest and Recovery

Day 7

Trail Run or Hike (try to include uncleared terrain for scrambling)
Duration: 30-45 min

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