Week #1 - Monday January 3 through Friday January 7, 2011

Monday January 3, 2011
"The path of least resistance is only paved for the first 200 yards." – Tim Ferris
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
DB Squat & Press
MB SLDL & Reach
Push-up
Body Saw
Seated Resisted Chest Press Hold

Tuesday January 4, 2011
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A - Warmup
B - 50/10 Training
Sliding Ham Curl
Squat & Row
Scorpion Push-Up
DB Push Press
Strongman Crunch

Thursday January 6, 2011
"The ladder of success is best climbed by stepping on the rungs of opportunity." – Ayn Rand
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
Mountain Jumpers
1 Leg DB Dead-Lift
Rotating/Reaching Atomic Planks
Skater Jumps

Friday January 7, 2011
" Reading is an art form, and every man can be an artist." – Ed Cole
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Band Resisted Lying Hip Extensions
Spiderman Push-up
Squat Hold with Row Hold
Side Plank Reach & Rotate