Monday September 24, 2012
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Rows
2 – DB Squat & Press
3 – Push Up & Reach
4 – KB Swing
C – Finisher
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Rows
2 – DB Squat & Press
3 – Push Up & Reach
4 – KB Swing
C – Finisher
Tuesday September 25, 2012
"You never fail, you simply produce results. Learn from these." – Anonymous
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Push Up Plank w/ Band Resisted Active Leg Hops
DB Renegade Row & Press
C – Finisher
"You never fail, you simply produce results. Learn from these." – Anonymous
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Push Up Plank w/ Band Resisted Active Leg Hops
DB Renegade Row & Press
C – Finisher
Wednesday September 26, 2012
"Today, the most common form of physical ABUSE is DISUSE." – Stephen Seiler
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Swing
Band Resisted Bear Crawl
C – Finisher
"Today, the most common form of physical ABUSE is DISUSE." – Stephen Seiler
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Swing
Band Resisted Bear Crawl
C – Finisher
Thursday September 27, 2012
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher
Friday September 28, 2012
“To be pure and objective, as well as to bring about further excellence, praise should be directed at the performance and not the person.” – Coach Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo
“To be pure and objective, as well as to bring about further excellence, praise should be directed at the performance and not the person.” – Coach Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo
B1 – Jumping Split Squat
Slam Ball
B2 – KB Swing
B2 – KB Swing
C1 – Side Plank Band Press
(L & R)
C2 –Mountain Jumpers
C2 –Mountain Jumpers
D1 – Band Resisted Lateral
Step
D2 – Superman’s
C – Finisher
D2 – Superman’s
C – Finisher
No comments:
Post a Comment