10.16.2017

Week 7

Goal of the week- Positive internal dialogue

Be mindful of negative self talk and stop it in it’s tracks.  Replace these thoughts with positive ones every time they arise.

What you say to yourself matters.  Henry Ford said it best: “Whether you think you can or your can’t, you’re right.” 

Working on your thought patterns can be tough, but it is an extremely valuable skill to master.  Start by paying attention to your thoughts, and recognize when you start a negative thought pattern.  Then, override those negative thoughts with positive ones.  This isn’t as easy as it sounds, and it definitely takes some practice!  Next time you see a workout on the board and start thinking, “You want us to do WHAT?!”, switch gears and say something to yourself like, “I’m feeling good and strong… I’ve got this”.  I hear you guys encourage each other all the time during those workouts.  Treat yourself with as much respect as you treat your friends, and give yourself the same amount of encouragement and confidence!   This applies to anything and everything in your daily life; not just your workouts.  

Remember the dirt dives we talked about when we first started the SEAL training programming?  Dirt diving is positive visualization; it’s succeeding in your mind first, so you can then go on to succeed in real life.  This is an extension of positive self talk.  If you can tell yourself that you can do it, and then see yourself do it, you WILL do it!

------------

Monday

Baseline

Box breathing/ rolling trouble spots/ ROM drills

400m Run
3x
10 Air Squats
10 Goblet Squats
10 Lunges

Strength

10x
3 Double KB Front Squats
 

Work Capacity

2 RFT
50 Pullups
75 Situps
50 GSQ
75 DU
 

Durability

50 2-count Flutter kicks (100 total kicks)
50 Leg levers (straight leg raises)

Yoga or active stretch.

10.14.2017

Saturday

Gym class today will meet at the track!  We're taking advantage of this awesome weather while we can 😎  Sterlington crew will meet at Sterlington High School track, and the Monroe bootcamp class will meet at Neville High School, as usual. Both start at 8:30am! 

10.13.2017

Friday

Baseline

Box breathing/ rolling trouble spots/ ROM drills

800m Run
3x
10 Good Mornings
10 Pushups
10 Situps
 

Strength

10x
3 Suitcase Deadlift

Work Capacity

3 RFT
25 Wall Balls
25 Air Squats
 

Durability

3x
20 Strict TTB (mod to V-Ups)
10 Supermans

Yoga hip and shoulder mobility.

10.12.2017

Thursday

Baseline

Box breathing/ rolling trouble spots/ ROM drills

3 Rounds
200m Run
20 KB Swings
10 Squat Jumps
Bear Crawl width of gym and back
 

Work Capacity

10-9-8-7-6-5-4-3-2-1
Pullups (no kipping)
Pushups
Killers (per leg)

Durability

Accumulate 2 min hollow body hold.

Yoga or active stretch.

10.11.2017

Harvey has been with Octane for a year!  And in celebration of our anniversary, he brought a plant 😊  Aw, thanks, Harvey!  And happy anniversary! 

Wednesday

Baseline

Box breathing/ rolling trouble spots/ ROM drills

3x
200m Run
5 Push Press
5 HSPU (mod to pike pushups)
5 Pullups (mod to ring rows)
5 PVC Shoulder dislocates

Strength

10x
3 Push Press
 

Work Capacity

15 min AMRAP
20 Ball Slams
20 Step ups (10/10)
20m Run

Durability

50 Weighted Situps
30 Good Mornings

Yoga or active stretch.

10.10.2017

Tuesday

Baseline

Box breathing/ rolling trouble spots

ROM drills

3x
*3 Cleans + 3 Snatches + 3 OH SQ- Left Side
Repeat Right
5 Pushups
Bear Crawl 10m

*or modify to 10 KBS + 6 GSQ
 

Work Capacity

30:30 x 10 Rounds
*ME Snatches (switch sides as desired)

*modify to KBS

Then
100 DU
 

Durability

1 mile run for time

Shoulder mobility.

10.9.2017

Week 6

Goal of the week- Focus

Every morning, come up with one goal to focus on that day.  It can be something you want to accomplish, or something you feel would make the day awesome.  Write it in your journal in the morning, and check it off at night.

Each day is an opportunity to get closer to your goals.  The only way to work toward your larger goals is to take one step toward them every single day.  So, before you start your day, decide on one thing you can do that will move you in the direction you want to go, and get it down on paper. 

Maybe you have a lot of piddly things hanging over your head that you need to work through, and they don’t have anything at all to do with your long term goals.  That’s ok!  Pick one thing that needs to be done, and make that your goal.  Those baskets of laundry that need to be folded may not be part of your long term goals, but taking care of those little things DO actually help clear the path for you to keep moving forward.  And it always helps to be able to check that one item off your list in the evening and feel like you have done something productive every single day.  Keep in mind that your goal one day may be to kick your feet up and actually take 15 minutes to yourself and relax.  Doing nothing can be productive for you, too!  Anything that meets a current need or desire, or something that will make you happy counts.  The point is to focus on what is important to you, and get it done.  Add focus to every single day, to ensure that you use each one to move in the direction you desire to go. 

------------

Monday

Baseline

Box breathing/ rolling trouble spots

ROM drills

400m Run
15 Air Squats
400m Run
15 GSQ

Strength

10x
3 Double KB Front Squats
 

Work Capacity

5 RFT
30 Situps
25 KB Swings
20 Squat Jumps
 

Durability

3x
60 sec Plank
10 Good Mornings

Hip mobility

10.7.2017

Saturday

Baseline

Box breathing/ rolling trouble spots
ROM drills

30-20-10
Air Squats
Hip Bridges
Pushups
 

Work Capacity

Every 2 min x 7 Rounds
200m Run
ME Burpees

Durability

2x
400m Sprint
400m Jog

10.6.2017

Friday

Baseline

Box breathing/ rolling trouble spots
ROM drills

3x, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups
 

Strength

10x
3 Deadlifts (Double or Single KB)

Work Capacity

5 RFT
5/5 Cleans
10 Pushups
25 DU (unbroken for those who can string their DU together!)

Durability

30 Knee-ups (in plank position with feet in rings, or modify to v-ups)

10.5.2017

If you're still clean when bootcamp class is over, you definitely didn't do something right.  

Please note that there will not be a 10:30am class today, folks!  We'll have 5am, 8:30am, 4:15pm and 5:30pm.  

Thursday

Baseline

Box breathing/ rolling trouble spots
ROM drills

3x
10 Walking Lunges
3 Inchworm with pushup
10 Good Mornings
10 Straight Leg March
10 KB Swings

Work Capacity

Partners

A- 400m Run
B- 2 rounds of 100m Lunges + 100m Traveling KB Swings

B Starts lunges, while A runs 400m.  Once A returns, he takes over the lunges while B runs.  Partners continue swapping until 100m of lunges and 100m of traveling swings have been completed twice.
 

Durability

Yoga or active stretch.