Week #2 - "A Step Back In Time" - Monday April 29 - Saturday May 4, 2013

Monday April 29, 2013
“The few who do are the envy of the many who only watch.” – Jim Rohn
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 10 minutes are up. Rest 2 minutes between rounds.
Round 1
Push-ups
DB Goblet Squats
Burpees
Front to Back Lunges (10 on both sides)
Gallows Row
Round 2
Slide Lunges (10 per side)
Pikes
Mountain Jumpers
Close Grip Push Ups
KB Swings
C – Finish: 15/15 Bag Work & Jump Squats

Tuesday April 30, 2013
“It is hard to just suddenly create a great thing.” – Me
A – Calisthenics and Planking
B – “I Go – You Go” Partner Rows
Partner up. Perform 30 “I Go – You Go” Band Squat & Row.
C – Today’s Training Protocol
4 Rounds of:
7 Side Plank Band Press (per side)
14 DB Squat & Press
21 Gallows Push Ups
100 Jump Rope
C – Finish: 20/10 Mountain Climbs & Jump Split Squats

Wednesday May 1, 2013
“Luck may sometimes help; work always helps.” – Unknown
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Reverse Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (30s each side)
Phase Two:
Single Hip Hinge (60s each leg)
½ Squat Alternate Band Rows (60s)
Strongman Crunch (60s)
T-Push Ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead Lift (60s each)
Dips (60s)
Table Top (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s, 15s, 10s each - 3 circuits)

Thursday May 2, 2013
“Some minds are like concrete, thoroughly mixed and permanently set.” - Unknown
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.

Friday May 3, 2013
"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 – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- MB Jump & Slam
- Gallows Rows
- Goblet squat with Kettle Bell
- SL DB Hip Hinge
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg

Saturday May 4, 2013
“God gave you a gift of 86,400 seconds today.  Have you used one to say ‘thank you?’" – William A. Ward
Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press :30 per hand, Squat & High Pull :30

New 4 Week Cycle of Training Sessions - Monday April 22 - Saturday April 27, 2013

Monday April 22, 2013
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Gallows Row
KB Hip Hinge
Strongman Crunch
Band O/H Frankenstein Walk
Spiderman Pushup
C – Finish: 20/10 Jump Squat & Bear Crawl

Tuesday April 23, 2013
"Goal: an aim or objective, the end toward which effort is directed.
Resolution: The quality of not allowing difficulties or opposition to affect one’s purpose." – Anonymous
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushups
2A – Table Top Hold

1B – 1 Arm KB Sumo Deadlift
2B – SL Hip Extension Hold

1C – Jumping Squats
2C – Side Plank Hold

C – Finish: 15/15 Bag Work & Wall Sprints

Wednesday April 24, 2013
"Greediness often defeats its own ends, by making us scratch for every trifle when we should dig for gold alone." – Anonymous
A - Warm-up
B - 45 - 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing
Prowler Sprint Drags (Forward to Reverse)
Split Squat Hold to Pulse & Alternating Band Row
Crashing Waves
Gallows Squat Jumps
C – Finish: 10/3 Core Stability

Thursday April 25, 2013
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
Band High Knee Monster Walks
Side-2-Side Gallows Row
DB Resisted Hip Extension
C – Finish: 20/10 MB Slams & Spider Crawl

Friday April 26, 2013
"If you don't know where you are going, you'll probably end up somewhere else." – Lewis Carroll
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
1 – Spiderman Push Up/Prisoner Squats
2 – Band Tug-of-War/Mountain Climbers
3 – DB Seated S-2-S Press/ ½ Kneeling DB Chop
4 – KB Swing/KB Hip Hinge
C – Finish: 15/15 Bag Work & Burpees

Saturday April 27, 2013
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
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 Press
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Walking Plank Hold
5 – MB O/H Lateral Lunge & Reach
6 – Scapular Push Ups