Starr Week 1 Day 1

29 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 62, 82, 92, 102; 3 x 115; 8 x 95
Squat 5 x 110, 130, 150, 170; 3 x 192; 8 x 150
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3

Time: 56 minutes

Hurricane Sandy hits: power out at 7:30 pm

Clean, Press & Squat

27 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

3 rounds of the circuit:
2 Clean & Press / 1 Squat (30# KBs)
4 Clean & Press / 2 Squats (30# KBs)
6 Clean & Press / 3 Squats (30# KBs)

Time: 9 minutes

Linear Progression Week 4 Day 2

26 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 62, 82, 92, 102, 112
Squat 5 x 110, 130, 150, 170, 190
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3

Time: 55 minutes

Shadow Boxing

25 Oct 2012

Shadow Boxing

Time: 20 minutes

Linear Progression Week 4 Day 1

24 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 60, 80, 90, 100, 110
Squat 5 x 105, 127, 147, 167, 187
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3

Time: 41 minutes

MMA

23 Oct 2012

MMA

Linear Progression Week 3 Day 2

20 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 57, 77, 87, 97, 107
Squat 5 x 102, 125, 145, 165, 185
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3

Time: 35 minutes

MARSOC Short Card

19 Oct 2012

MARSOC Short Card
10 reps each exercise
5 chin ups for each 10 push ups

Time: 24 minutes

Linear Progression Week 3 Day 1

18 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 55, 75, 85, 95, 105
Squat 5 x 102, 122, 142, 162, 182
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3

Time: 44 minutes

Linear Progression Week 2 Day 2

14 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 52, 72, 82, 92, 102
Squat 5 x 100, 120, 140, 160, 180
Neck 11 x 25# x 4

Time: 28 minutes

KB Clean & Press and Box Jump

12 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

10-7-5-3-1 rep rounds of:
KB Clean & Press (25,30,35,40,50# KB)
Box Jump

Time: 7 minutes

MMA

11 Oct 2012

MMA

Linear Progression Week 2 Day 1

10 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 50, 70, 80, 90, 100
Squat 5 x 95, 115, 135, 155, 175
Neck 11 x 25# x 4

Time: 42 minutes

MMA

9 Oct 2012

MMA

Striking

8 Oct 2012

6 x 2 minute rounds, kicking and punching alternating rounds
1 minute rest between rounds

Time: 17 minutes

Linear Progression Week 1 Day 2

7 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 47, 67, 77, 87, 97
Squat 5 x 85, 105, 130, 150, 170
Neck 10 x 25# x 4

Time: 45 minutes

Clean & Jump

6 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

3 rounds for time of:
10 x Hang Power Clean (65#)
20 x Box Jump

Time: 11 minutes

Linear Progression Week 1 Day 1

4 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 45, 65, 75, 85, 95
Squat 5 x 80, 102, 125, 145, 165
Neck 10 x 25# x 4

Time: 25 minutes

Burpees (Vietnam)

28 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
1x10 Cherry Pickers
1x10 Alternating Toe Touches

10 x 5 Burpees

Time: 10 minutes