June 26, 2016

Mackle's Program

June 19th-25th

My goal for the end of the year is to complete a 5k run under 23 mins, to Snatch 250, and to Clean/Jerk 300. This is how I plan to make it happen. 

Week one is starting off pretty strong; i'm planning for 5 days straight this week, wi...

June 26, 2016

Monday 20th

WARMUP:

"Cuban Press"

Close-grip High Pulls

Behind the neck press

Behind the neck Push Jerk

Overhead Squat

STRENGTH:

10 min EMOM

3 Snatch Balances

CONDITIONING:

20 min AMRAP 

10 Alternating DB Snatch (5 each arm)

15 Wallballs

200m Run

FINISH:

FSSF Planks

Tuesday 21st

WAR...

June 19, 2016

Monday 13th

WARMUP:

Banded shoulder Circuit

STRENGTH:

Every 2 mins, for 5 sets

5 Tempo Push Press W/Dumbell (Fast up, then 5 seconds down)

5 Weighted Lunges each leg (10 Total)

CONDITIONING:

12 min EMOM as heavy as possible

1 Power Clean

3 Single Arm Dumbell Thruster (e.g. First...

June 12, 2016

Monday 6th

CONDITIONING:

"Bootheel Baseline"

For Time

Run 1 lap

40 Pistols

30 TTB

20 HSPU

10 Muscle Ups

Beginner Version: 

For Time

"Baseline" 

500m Row 

40 Squats 

30 Situps 

20 Pushups 

10 Pullups 

FINISH:

3 Rounds

Farmer's Carry (As Heavy As Possible to the edge of street and back)

**R...

June 4, 2016

Monday30th

Closed for Memorial Day

Tuesday 31st

CARDIO/CORE DAY

10 Rounds

100m Sprint --Walk Back

(This is all about the short, MAX-EFFORTSPRINT. If you just run at medium pace back and forth, then you're not getting the intended workout.

This should have you feeling GASSED b...

June 2, 2016

 

 

 

Monday 

 

CONDITIONING:

BRENTON

5RFT

100ft bear crawl

100ft standing broad jump

*every 5 broad jumps do 3 burpees

 

FINISH:

DOUBLE TABATA

*alternating between*

tire hammer swings

plank

 

 

 

Tuesday 

 

STRENGTH:

Front Squat

2 mins at each station, for a total of 14 mins

*Set 1 – 5 reps @...

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