tag:blogger.com,1999:blog-42849787238136790932024-03-18T19:57:35.089-07:00WP Strength GroupStrength Group is a gathering of fitness enthusiasts currently stationed at West Point, NY, with the belief that the foundation of a good strength and conditioning program for general physical preparedness is olympic weightlifting. Layered ontop of that base is a mixture of traditional high intensity cardiovascular training, interval training, and circuit training.WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.comBlogger852125tag:blogger.com,1999:blog-4284978723813679093.post-88568457458095197042017-10-09T17:10:00.001-07:002017-10-09T17:11:16.091-07:0020171009Run, row, bike, or swim<div>1:00 on, 1:00 off, RPE 16-18</div><div>Repeat until pace/form deteriorates, aim for 10-20 sets</div><div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>Back Squat - 8x1-3, RPE 8-10</div><div>Snatch 80%/1x3</div><div>Snatch Deadlift - 100%/5x3</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-49203998616348163762017-10-09T03:00:00.001-07:002017-10-09T03:00:46.755-07:0020171008Run, row, bike, or swim<div>15:00, RPE 9-10</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-11597870859280807602017-10-07T01:37:00.001-07:002017-10-08T05:03:23.511-07:0020171007Run 20:00, RPE 9-10<div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>Push Up - 22-22-30-30-24-24-18-18-58, rest ~:45</div><div>Shoulder Press - 8x1, RPE 9-10, 3x8-12, RPE 7-8</div><div>Pull Up, Chin Up - 3x8-12, hard</div><div>Situp - 2:00 max reps</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-85792653179485824292017-10-07T01:09:00.001-07:002017-10-07T01:30:01.269-07:0020171006Run 400mx2, 800mx2, 400mx2, RPE 16-18, walk 100-200m between efforts<div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>Front Squat - 8x1, RPE 9-10, 2x8-12, RPE 7</div><div>Clean Deadlift - 3x5, RPE 7-8</div><div>Clean Pull - 105%/5x2</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-60068797270408913512017-10-06T01:55:00.001-07:002017-10-06T01:55:33.092-07:0020171005Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-31785925565254598172017-10-04T16:23:00.001-07:002017-10-04T16:23:08.757-07:0020171004Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-91481380776002181552017-10-03T01:35:00.001-07:002017-10-03T01:37:42.433-07:00201710035 Rounds, RPE 16:<div>10 Pull Ups</div><div>10 Burpee Box Jump (24")</div><div>10 Toes to Bar</div><div>50 Double Unders</div><div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>Push Ups - <a dir="ltr" href="tel:45-55-35-30-55" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="0">45-55-35-30-55</a>+, rest 60 seconds</div><div>Shoulder Press - 92%/2x8</div><div>Pull Up - 92%/2x8</div><div>Ring Dip, Chin Up - 3x8-12, hard</div><div>Sit Up - 2:00 max reps</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-72486989390037211382017-10-03T01:34:00.001-07:002017-10-03T01:34:22.788-07:0020171002Run 800m hard, jog 400m, 4 sets<div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>Back Squat - 85%/3x5</div><div>Trap Bar Deadlift - 85%/3x3</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-72827246956081809802017-10-03T01:33:00.001-07:002017-10-03T01:33:08.652-07:0020171001Run 2.5 miles, hardWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-91267486773522564972017-10-03T01:32:00.001-07:002017-10-03T01:32:48.812-07:0020170930Push Up - max reps<div>Bench Press - 85%/2-3x8</div><div>Bent Over Row - 3x3, very hard</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-76670654238935705292017-09-29T04:12:00.000-07:002017-10-03T01:31:49.131-07:0020170929Run 400, walk 100m<br>
Run 400m, walk 100m<br>
Run 800m, walk 200m<br>
Run 800m, walk 200m<br>
Run 400m, walk 100m<br>
Run 400m, walk 100m<br>
<br>
RPE for 400m 18, RPE for 800m 16, aim for a 1:1 or better work:rest<br>
<br>
Rest 6 to 8 Hours<br>
<br>
Front Squat - 8x2, very hard<br>
Clean Pull - 5x5, hardWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-82443511584446055852017-09-28T09:35:00.002-07:002017-09-28T09:35:54.748-07:0020170928Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-51775933330683685592017-09-28T09:35:00.000-07:002017-09-28T09:35:41.009-07:0020170927Run 18 minutes, RPE 14<br />
<br />
Rest 6 to 8 Hours<br />
<br />
Push Ups: 20-20-24-24-20-22-22-50, rest 0:45<br />
Shoulder Press - 8x2, very hard<br />
Pull Up - 8x2, very hard<br />
Ring Dip, Chin Up - 2x8-12, hard<br />
Sit Up - 2:00 max repsWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-59034650324860348372017-09-28T09:34:00.002-07:002017-09-28T09:34:15.582-07:0020170926Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-15115709728269828172017-09-28T09:34:00.000-07:002017-09-28T09:34:00.642-07:0020170925Run 3:00, Rest 2:00, RPE 16-18<br />
<br />
Rest 6 to 8 Hours<br />
<br />
Hang Clean and Power Jerk - 70%/2x3<br />
Front Squat - 8x3, very hard<br />
Clean Pull - 3x5, hard<br />
<br />WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-69354862521967575342017-09-28T09:32:00.002-07:002017-09-28T09:32:35.256-07:0020170924Push Ups: 19-19-22-22-18-18-22-45+; rest 0:45<br />
Shoulder Press - 8x2, very hard<br />
Pull Up - 8x3, very hard<br />
Chin Up, Shoulder Press - 2x8-12, hard<br />
Sit Up - 2:00, max reps<br />
<br />
Rest 6 to 8 Hours<br />
<br />
5 Rounds for time, RPE 14<br />
20 Burpees<br />
20 Box Jumps<br />
Run 400mWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-17773372449871947472017-09-28T01:45:00.001-07:002017-09-28T01:45:51.516-07:0020170923Run 2 miles, RPE 14WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-55555898945864156672017-09-28T01:42:00.001-07:002017-09-28T01:45:17.191-07:0020170922<div>Run 2x400 @90%, 2x800 @80%, 2x400 @ 90%, rest 1:00-2:00</div><div><br></div><div><br></div>Push Ups - <a dir="ltr" href="tel:36-40-30-24-41" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="0">36-40-30-24-41</a>; rest 1:00<div>Shoulder Press - 5x5, hard</div><div>Pull Up - 5x5, hard</div><div>L Pull Up, Ring Dip, Chin Up - 3x8-12, hard</div><div>Power Jerk - 5x3, moderate<br><div><br></div></div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-63143172548718985332017-09-28T01:39:00.005-07:002017-09-28T01:39:54.885-07:0020170921Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-54886549980426084032017-09-28T01:39:00.003-07:002017-09-28T01:39:40.018-07:0020170920Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-21033228063378893802017-09-28T01:39:00.001-07:002017-09-28T01:39:15.590-07:0020170919Push Up - <a dir="ltr" href="tel:29-33-29-29-43" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="0">29-33-29-29-43</a>, rest 2:00<div>Shoulder Press - 5x3, very hard; 2x8, hard</div><div>Pull Up - 5x5, hard</div><div>L Pull Up, Ring Dip - 2x8-12, hard</div><div>Sit Up: 2:00 max reps</div><div><br></div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-48218985859972078342017-09-19T01:27:00.001-07:002017-09-19T01:27:01.267-07:0020170918Run 15 minutes, RPE 16<div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>High Hang Snatch - 3x3, hard</div><div>Back Squat - 3x3, hard</div><div>Snatch Deadlift - 3x5, hard</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-58296262217201254532017-09-18T01:19:00.001-07:002017-09-18T01:19:12.394-07:0020170917Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-38978826061871136182017-09-18T01:18:00.001-07:002017-09-18T01:18:52.772-07:0020170916Recovery DayWP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0tag:blogger.com,1999:blog-4284978723813679093.post-34964282799103185762017-09-16T02:12:00.001-07:002017-09-16T02:16:56.567-07:0020170915Run 1200m, rest 4:00, RPE 16<div>Repeat until pace/form deteriorates, 3-6 sets</div><div><br></div><div>Rest 6 to 8 Hours</div><div><br></div><div>High Hang Clean - 5x3, hard</div><div>Front Squat - 4x2, very hard, 2x8-12, hard</div><div>Clean Deadlift - 5x5, hard</div>WP Strength Grouphttp://www.blogger.com/profile/15477538409636297622noreply@blogger.com0