Week of 10/1/12, MPM

Workouts This Week: Starting a 2 week stamina cycle... my favorite of all cycles...

WO1:
(1) 15 min. run in 25# vest
(2) 10 Rounds, every 90 seconds
      3x Curtis Ps (45/65), 20x Step-ups, 3x Pull-ups
(3) 30 min. run in 25# vest or IBA
Every 800m minutes do: 5x Burpees
(4) 15 Rounds
10x Sandbag Back Squat (60#), 4x Sandbag Getups - Alt Shoulder each Round (60#), 60 seconds rest

WO2:
(1) 12 Rounds in 25# vest
50x Step ups, 200m Run, 10x Situps

(2) 12-11-10-9-8-7-6-5-4-3-2-1
Back Squats (115#), Scotty Bobs (25#) - each pushup = 1 Rep, GHD situps, KB Swings x2 @ 20kg

WO3: 
WU: 4 Rounds
5x KB Military Press (8/12kg)
5x KB Front Squat (8/12kg)
5x KB Hinge (8/12kg)
10x Situps
Lat + Pec Stretch
(1) 6 Rounds
     2x Push Press - hard but doable, 3x KB Bent Over Row (24kg), Pigeon Stretch
(2) 6 Rounds
     2x Squat Clean - hard but doable, Pigeon stretch
(3) 6 Rounds
     4x Box Squat - hard but doable, 2x Box Jumps (30”), Hip Flexor Stretch
WO4:
Repeat Workout 1

Throughout the week, stretch, yoga, etc.  These workouts are typically between 60-90 minutes, and can be pretty brutal if you don't hydrate, eat, rest and perform mobility.  I am going to do it Monday, Tuesday, rest Wed. (by rest I mean Yoga and stretching/light running), Thursday, Friday - weekend for rest and mobility.  One thing I have found is that if you don't add in serious mobility training like Yoga or some solid stretching at least, you will either get hurt or hit a plateau because of lack of flexibility for some of these exercises.  Thoracic Spine Mobility, Hip Mobility and Shoulder Mobility are my personal focus right now.