July 17-22

The Dirty Scurve

WORDS TO LIVE BY BADASS OF THE WEEK

TBA
A sniper with Canada’s elite special
forces in Iraq has shattered the world
“I fear not the man who has record for the longest confirmed kill shot
practiced 10,000 kicks once, but I in military history at a staggering
fear the man who has practiced one distance of 3,450 metres/ 2.2 miles.
kick 10,000 times” Sources say a member of Joint Task Force
2 killed an Islamic State insurgent with a
McMillan TAC-50 sniper rifle while firing
Bruce Lee from a high-rise during an operation that
took place within the last month in Iraq.
It took under 10 seconds to hit the
target.
 Scurve
Workout 1
Cals Core
Cals
Everything Weighted 15- 60 Leg lift
Everything Weighted
20lbs 50 Sit ups
15-20lbs
Pull ups- 5x5 40 Half sit ups
Push ups- 4x15
Lifting Day A Wide- 3x5 30 4-Count Flutter kicks
Mon Refer to lifting sheet Chin up- 3x5
Wide- 3x12
2 min Plank
Diamond- 3x8
Mnt Climbers- 3x4 each 1 min Side plank each side
side
15 Push ups with no
No rest
weight
8 Pull ups with no Weight

Treading Mask Recovery

Pool Sprints 3 rds: tread 1 min hands up/ :30 Complete 2 times: Drop mask to
Tues 5x100m freestyle with :10 sec rest sec hands down bottom of pool and tread 2 min
5x100m fin with :10 sec rest 2rounds: tread :30 sec hands up/ then go down and clear mask
:30 sec hands down

Sprints
1 lap 1 min rest GNG’s in full uniform
2 laps 2 min rest 4 rounds
3 laps 3 min rest 6 Tire flip
Wed 4 laps 3 min rest 50 yards One legged bear crawl
3 laps 2 min rest 3 each side Sandbag get ups
2 laps 1 min rest 100 meter run
1 lap rest all you want

Pool Distance
800m freestyle
Thurs Rest 2 min
1000m fin

Cals
Kettlebells
Complete 125 push ups unbroken
KBs 5x25
Penalty for breaking is complete 3 pull ups and 15 sit ups
KB Windmills 5x12
Fri KB Cleans 5x20
Rest 3-5 min
KB Goblet Squats 5x20
KB lunges 5x15 each leg
Complete 3 min Upper leaning rest

Ruck
10 miles with 30 lbs + sledge hammer
Sat Sub 15 min mile is goal
Every 15 min do 10 8-counts
 Scurve Workout 2
Run GNG’s
4 rounds In Full Uniform
Mon 1.5 miles for time 5 Sandbag Shoulder toss each side
300 meter Sandbag carry
Rest 5 min and repeat 5 Sandbag Squange (Squat then lunge
then lunge with other leg= 1 rep)
Goal is to complete both 1.5 miles with the
same times Workout has a time cap of 20 min
Use 60-70lb bag

Kettlebells Cals Cals

3 rounds Complete Sit ups-250
Pull ups Half sit ups- 250
1 min KB hold both hands 1-2-4-6-8-6-4-2-1
1 min hang on pull up bar Partition how you see fit
15 KBS Rest 5 min
Rest 2 min
Tue Penalty: if you put the KB down or drop from Push ups
10-20-30-40-50-40- Accumulate 3 min of
the pull up bar before the min is over you 30-20-10 planks
will owe 5 8-counts at the end of the
workout each time a penalty is committed

Active Recovery
Wed 40-45 min rowing, rowing, swim or foam roll and stretch

Lifting Day B Cals

Refer to Lifting Everything weighted 15-20lbs
Sheet Pull ups
Every min complete 4 pull ups until unable to complete 3 reps in a min

Rest 3-5 min

Thur Push ups
Every min complete 15 push ups until unable to complete 15 reps in a min

Rest 3-5 min

Every min complete 20 sit ups until unable to complete 20 sit ups in a min

Run
Fri 5 mile LSD @ 75% effort
 Lifting Cycle 1
Day A Day B
Squat 5x5 @ 50% of 1RM Front Squat 5x5 @ 50% of 1RM
Week 1 Bench Press 5x5 @ 50% of 1RM Press 5x5 @ 50% of 1RM
Dead Lift 5x5 @ 50% of 1RM Power Clean 5x5 @ 50% of 1RM

Day A Day B
Squat 5x5 @ 60% of 1RM Front Squat 5x5 @ 60% of 1RM
Bench Press 5x5 @ 60% of 1RM Press 5x5 @ 60% of 1RM
Week 2 Dead Lift 5x5 @ 60% of 1RM Power Clean 5x5 @ 60% of 1RM

Day A Day B
Squat 5x5 @ 70% of 1RM Front Squat 5x5 @ 70% of 1RM
Bench Press 5x5 @ 70% of 1RM Press 5x5 @ 70% of 1RM
Week 3 Dead Lift 5x5 @ 70% of 1RM Power Clean 5x5 @ 70% of 1RM

Day A Day B
Squat 5x5 @ 75% of 1RM Front Squat 5x5 @ 75% of 1RM
Bench Press 5x5 @75% of 1RM Press 5x5 @ 75% of 1RM
Week 4 Dead Lift 5x5 @ 75% of 1RM Power Clean 5x5 @ 75% of 1RM

Day A Day B
Squat 5x5 @ 80% of 1RM Front Squat 5x5 @ 80% of 1RM
Week 5 Bench Press 5x5 @ 80% of 1RM Press 5x5 @ 80% of 1RM
Dead Lift 5x5 @ 80% of 1RM Power Clean 5x5 @ 80% of 1RM

Day A Day B
Squat 5x5 @ 85% of 1RM Front 5Squat x5 @ 85% of 1RM
Bench Press 5x5 @ 85% of 1RM Press 5x5 @ 85% of 1RM
Week 6 Dead Lift 5x5 @ 85% of 1RM Power Clean 5x5 @ 85% of 1RM

Day A Day B
Squat 5x5 @ 75% of 1RM Front Squat 5x5 @ 75% of 1RM
Bench Press 5x5 @ 75% of 1RM Press 5x5 @ 75% of 1RM
De-load Week Dead Lift 5x5 @ 75% of 1RM Power Clean 5x5 @ 75% of 1RM

Day A Day B
Find new 1RM for Squat, Bench Press Find 1RM for Front Squat,
1RM week and Deadlift Press and Power Clean