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  • Sample Programming - Josh Bridges: Military + LEO

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    Милош Станојловић
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    The document provides sample training programs for 3 days each for military/law enforcement, competition preparation, and general fitness. Day 1 focuses on front squats and a metabolic conditioning circuit. Day 2 includes swimming and snatch lifts followed by a 10 minute metabolic conditioning workout. Day 3 has bench presses combined with running and a circuit of du's, glute ham raises, and sandbag cleans followed by sled pushes.

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    Sample Programming

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    The document provides sample training programs for 3 days each for military/law enforcement, competition preparation, and general fitness. Day 1 focuses on front squats and a metabolic conditioning circuit. Day 2 includes swimming and snatch lifts followed by a 10 minute metabolic conditioning workout. Day 3 has bench presses combined with running and a circuit of du's, glute ham raises, and sandbag cleans followed by sled pushes.

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    © All Rights Reserved
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    4K views4 pages

    Sample Programming - Josh Bridges: Military + LEO

    Uploaded by

    Милош Станојловић
    The document provides sample training programs for 3 days each for military/law enforcement, competition preparation, and general fitness. Day 1 focuses on front squats and a metabolic conditioning circuit. Day 2 includes swimming and snatch lifts followed by a 10 minute metabolic conditioning workout. Day 3 has bench presses combined with running and a circuit of du's, glute ham raises, and sandbag cleans followed by sled pushes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 4

    Sample Programming – Josh

    Bridges
    Military + LEO

    Sample Day 1
    Front squat 6×3@ 80%
    Then-
    8 min amrap
    2 rope climbs 15’
    20 burpees
    Rest 2 min
    8 min amrap
    20/15 cal bike
    20 goblet squat 70#/53# kB
     Not for time-
    5 sets
    6-8 weighted pull ups
    30 sit-ups
    20 lunge steps

    Sample Day 2
    Swim
    Warm up
    200 kick
    200 swim
    200 pull
    Main
    200 swim
    Rest 15 sec
    4×100 on 2 min
    200 swim
    8×50 on min
    200 swim
    16×25 on 40 sec
    200 swim
    Tread water for 8 min
    Snatch
    6×3@ 80%
    Then: 10 min on min
    5 squat snatch plus 4 barfacing burpee each min
    Pick a weight that is heavy but you should be able to complete this within the minute
    Sample Day 3
    50 bench press at body weight plus 15#’s/10’s#
    Every time you break run 400 meters
    3 sets rest 3 min between sets
    50 du
    30 ghd
    20 sand bag cleans 150#/100#
    8 sets of sled push 50’ Heavy
    Rest 1 min between each push

    Competition

    Sample Day 1
    Power clean and jerk on min adding 10# till failure
    Start at 185/115
    Then
    9 power cleans 275/185
    12 power cleans 225/155
    16 power cleans 185/135
    25 power cleans 135/95
    Scale as needed
    8 sets
    On the min
    A. 18/14 cal bike
    B. 10 lunges front racked 155/105
    C. 20 ghd
    So should taken 24 min (A-B-C-A-B-C..etc)

    Sample Day 2
    50 cal row
    40 wall balls 25#/16# (not a wussy, not a hero)
    30 box step overs 20″ 55#/40# dumbbells
    20/15 muscle ups
    10 manmakers 55# db/40#
    Rest 10 min
    10 manmakers
    20/15 muscle ups
    30 box step overs 20″ 55#/40#
    40 wall balls 25#/16#
    50 cal row
    If you dont own those wall balls, 20/14#
    Power snatch
    6×3 building to heavy triple. Does not have to be touch and go. 
    Then-
    Snatch pulls
    5×3 @ 95%

    Sample Day 3
    20 min amrap
    10 cal bike
    160′ sled push with 2 reds/blues
    You go then your partner goes
    20 cal bike
    160′ sled push 4 reds/blues
    You go then your partner goes
    30 cal bike
    160′ sled push 6 reds/blues
    Start over  at 10 cals once you finish the round of 30 cals, keep doing  this for 20 min.
    Rest 10 min
    REPEAT. 
    If no partner 1:1 rest to work
    Then
    20 min amrap
    20 cal ski
    5 tire flips (sub Heavy Hang Power Cleans)
    30 cal ski
    10 tire flips
    40 cal sk
    15 tire flips
    Then start at 20/5 again
    Then-
    Back squat work up to heavy single
    Then
    80%x3 on the min for 5 min

    Fitness

    Sample Day 1
    For time:
    4 Rounds:
    400 M run
    200 m farmers carry (Heaviest weight you can muster)
    30 sit ups

    Sample Day 2
    EMOM 24 (Each Station 8 times):
    1.  20 Push ups
    2. 30 air squats
    3. :40 Hollow Hold
     
     
    Then, DU Practice 
    Accumulate 100 good reps, or 4 UB sets of 50

    Sample Day 3
    Push Press :
    Every  minute for 10 minutes (10 sets):
    3 reps at 50%
    3 reps at 60%
    3 reps at 65%
    3 reps at 70%
    2 reps at 75%
    2 reps at 80%
    1 rep at 85%
    1 rep at 90%
    6 reps at 70%
    6 reps at 75%
     
    Metcon:
    10-8-6
    Power Snatch 115/75 (Barbell or DB)
    Burpees over bar
    Go Hard
    Rest 5 minutes 
    Then Repeat!

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