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Day 35: Strength & Speed

Recruit School Physical Training Preparation Plan

Day 35: Strength & Speed

Warmup:

4 rounds of:

  • 10 air squats
  • 10 push-ups
  • 10 hip hinges
  • 1 min. run
  • Pigeon Stretch

Training:

  1. 6 rounds of:
    • 4 x deadlift high pulls (increase weight until 4 is difficult but achievable)
    • Rest as needed
  2. 6 rounds of:
    • 4 x push press (increase weight until 4 is difficult but achievable)
    • Rest as needed
  3. 6 rounds of:
    • 4 x walking lunges (increase weight until 4 is difficult but achievable)
    • Rest as needed
  4. Running intervals (1:2 work-to-rest ratio. For example: if you run the 100 m in 15 sec, rest for 30 sec before moving on to the next 100 m run):
    • 12 x 400 m at 1:30 pace
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