Week #2 - Monday March 5 thru Saturday March 10, 2012

Monday March 5, 2012
"If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with the success unexpected in common hours." – Henry David Thoreau
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – DB Goblet Squat
3 – Gallows Row
4 – Sliding Ham Curls
5 – Pikes

Tuesday March 6, 2012
"Before the beginning of great brilliance, there must be chaos. Before a brilliant person begins something great, they must look foolish to the crowd." – I Ching
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
Knee Friendly Lunge w/MB
Dips
½ Kneeling 1 Arm Band Row
DB Seated “V” Press
KB Swing

Wednesday March 7, 2012
"I would rather be ashes than dust! I would rather that spark should burn out in a brilliant blaze than it should be stilled by dry rot. I would rather be a superb meteor, every atom of me in a significant glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist...." – Jack London
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Band Resisted Front-2-Back Hops

Thursday March 8, 2012
"The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night." – Henry Wadsworth Longfellow
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Friday March 9, 2012
"Progress stops upon satisfaction." – Unknown
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Zombie Slides
2 – Human Sled
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – Squats & Hops

Saturday March 10, 2012
"If you race merely for the tributes from others, you will be at the mercy of their expectations." – Scott Tinley
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Individual Leg Ham Slides
4 – Seated Side-2-Side KB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up