Monday April 2, 2012
"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 – Warm Up
B – 15/15 X 4 Tabata
1 – Gallows Row
2 – KB Swing
3 – Slide Ham Curls
4 – MB Slam
"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 – Warm Up
B – 15/15 X 4 Tabata
1 – Gallows Row
2 – KB Swing
3 – Slide Ham Curls
4 – MB Slam
Tuesday April 3, 2012
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." – Edward Stanley (1826-1893) from The Conduct of Life
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Belt Jump Squat, Belt Squat, Belt Horizontal Leg Press
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L, LL&R – R
3 – Squat Hold & Row, Split Squat Hold & Row – L, SSH&R – R
4 – KB Hip Hinge – R, HH – L, Sumo Dead-lift
5 – Pike, Body Saw, Slide Mountain Jumper
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." – Edward Stanley (1826-1893) from The Conduct of Life
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Belt Jump Squat, Belt Squat, Belt Horizontal Leg Press
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L, LL&R – R
3 – Squat Hold & Row, Split Squat Hold & Row – L, SSH&R – R
4 – KB Hip Hinge – R, HH – L, Sumo Dead-lift
5 – Pike, Body Saw, Slide Mountain Jumper
Wednesday April 4, 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 from On Running, 1955
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Rope Slams + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Cleans (R & L) + Burpee
4 – KB Swing + Tall Kneeling KB Woodchop
1:00 rest between
"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 from On Running, 1955
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Rope Slams + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Cleans (R & L) + Burpee
4 – KB Swing + Tall Kneeling KB Woodchop
1:00 rest between
Thursday April 5, 2012
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Spiderman Push Up
“T” Stance DB Row
Rear Foot Elevated, MB O/H Squat
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Spiderman Push Up
“T” Stance DB Row
Rear Foot Elevated, MB O/H Squat
Friday April 6, 2012
"Things may come to those who wait, but only the things left by those who hustle." – Abraham Lincoln
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Table Top
Run in place
Squat Hold
"Things may come to those who wait, but only the things left by those who hustle." – Abraham Lincoln
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Table Top
Run in place
Squat Hold
Saturday April 7, 2012
"The important thing in the Olympic Games is not to win but to take part, the important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well. To spread these precepts is to build up a stronger and more valiant and, above all, more scrupulous and more generous humanity." – Pierre De Coubertin
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB O/H Lateral Lunge & Reach
6 – “I Dream of Genie” Push Ups
"The important thing in the Olympic Games is not to win but to take part, the important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well. To spread these precepts is to build up a stronger and more valiant and, above all, more scrupulous and more generous humanity." – Pierre De Coubertin
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB O/H Lateral Lunge & Reach
6 – “I Dream of Genie” Push Ups
