Last Session of 2011 - Monday November 28 - Friday December 2, 2011

Monday November 28, 2011
"Champions are everywhere, all you have to do is train them properly" – Arthur Lydiard
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Band Squat & Underhand Row
2 – Spiderman Pushup
3 – Jumping Rope Slam or MB Slam
4 – SL Hip Hinge
5 – Reaching Plank

Tuesday November 29, 2011
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB High Pull & Reverse Lunge
Atomic Plank & Push Up
Low Band Anterior Reach & Row
Lunge Stance 1 Arm DB Row
Frog Crunch

Thursday December 1, 2011
“Winners concentrate on winning. Losers concentrate on getting by.” - Me
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Hands O/H Squat

B – Mountain Climber

C1 – 1/2 Squat Hold & Hammer Curl (L & R)
C2 – 8 Count Burpee

D1 – Band Resisted Lateral Step
D2 – Superman's

Friday December 2, 2011
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A - Warm Up
B - Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10 Count
3 – Siff Squats X 10
4 – Reverse Lunge MB Slam X 10