Week #3 of this current session - Monday Dec 13 thru Friday Dec 17, 2010

Monday December 13, 2010
"The secret is this: there is no secret." - Paraphrased from John L. Parker
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Jumping squats w/band
Dead-lift w/band
Push-up w/band
Body Saw w/adduction & abduction
Slide Lunge & lateral shoulder abduction

Tuesday December 14, 2010
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A - Warmup
B - 50/10 Training
Sliding Ham Curl
Squat & row
Scorpion push-up
Band push press
Strongman crunch

Thursday December 16, 2010
"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards." - Paul "Bear" Bryant
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 15 seconds rest X 4 rounds = 20 minutes.
Pikes
Jumping Reverse Lunge Ball Slams
Wall Based Mountain Climb/Push-up Combo
SLDL Band Rows
Rotating Atomic Planks
Skater Jumps

Friday December 17, 2010
"Habits are cobwebs at first; cables at last. " - Chinese Proverb
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Band Resisted Lying Hip Extensions
Spiderman Push-up
Squat Hold Rows, Elbows in to out
Reaching Planks