Week #3 of This Session - Monday March 21 thru Thursday March 24, 2011

Monday March 21, 2011
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Jumping Slam Ball
4. Slide Ham Curl
5. Pikes

Tuesday March 22, 2011
"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Rene Descartes
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Body Saw (3 sec forward, 1 sec back)

Wednesday March 23, 2011
“Creativity is the absence of a frame of mind.” - Unknown
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Side-to-side MB Slam X 10

Thursday March 24, 2011
"Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom." – Ecclesiastes chapter 9, verse 10
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Tube Row Combo
B1 – Jumping Split Squat Slam Ball
B2 – KB Swing
C1 – Slide Lunge & Hammer Curl (L & R)
C2 – Slide Mountain Climber
D1 – Band Resisted Lateral Step
D2 – Superman Supine Extensions

Saturday March 26, 2011 (On Your Own...hint, hint...)
“Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.” – John Adams
A - Warm Up Well
B - "Let's Get 'Er Done!"
Cardio & Strength Combo Work - Perform A & B exercises in superset (back-to-back) fashion then rest for 30 to 45 seconds, depending upon your capability. Perform 2 to 3 rounds of each "set"
1A - Skater Hops for 30 seconds
1B - Spiderman Pushups X 10 total

2A - Burpee X 12
2B - Split Squat with Hands Overhead X 12 L & R

3A - Mountain Jumpers X 30 seconds
3B - Side Plank Reach & Rotate X 10 L & R