3rd Week Of The Current 4 Week Training Cycle - Monday May 19 - Thursday May 22, 2014

Monday May 12, 2014
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” –  Henry Ford
A – Warm Up
B – Bodybuilding Boot-camp Routine
30 secs works, 30 secs rest X 4 rounds then 1 minute rest.
4 exercise circuit
1 – Rack Position DB or KB Squat
2 – Band Pull Through
3 – Gallows Row
4 – Push Up to Low Push Up Position Hold
C – Finish: 15/15 Mountain Climb, Jump Squat, Reverse Bear Crawl, Skaters Hop

Tuesday May 13, 2014
“Giving away wealth presumes the existence of that wealth. Giving away all that you own does not do the poor an iota of good if you don't have anything. You can't spread the wealth without wealth. Capitalism is the precondition of generosity. If you want to feed the Lord's sheep, you must begin by planting the fields.” – Kevin D. Williamson
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Band Squat & Row
2 – Band Resisted Jumping Jacks
3 – Plank Position Row
4 – Spiderman Push Up
5 – SL Hinge & Reach
6 – Frog Crunch
C – Finish: 20/10 Bag Work, Burpee, Tunnel Hop, Cross Body Mountain Climb

Wednesday May 14, 2014
“The world breaks everyone and afterwards many are stronger at the broken places.” – Ernest Hemingway
A – Warm Up
B – 40/20 Conditioning Blast
1 – Band Resisted Bear Crawl w/ Lateral Transfer
2 – Crashing Waves
3 – Gallows Jump Split Squats
4 – Alternating Slide Ham Curls
5 – Burpee w/6 Mountain Climbs Combo
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Bird Dog L&R, Long Plank Hold

Thursday May 15, 2014
“The world has the habit of making room for the man whose actions show that he knows where he is going.” – Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – Split Squat Hold & Row
4 – Slide Ham Curls
5 – Slalom Skiers Position Gallows Palloff Press
C – Finish: 15/15 Nordic Sprint Arms, Spider Crawls, Broad Jump & Leap, Mountain Jump

Friday May 16, 2014
No Training Sessions

Saturday May 17, 2014
No Training Sessions

Week #2 - Monday May 5 through Saturday May 10, 2014

Monday May 5, 2014
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” – Henry Ford
A – Warm Up
B – Monday Madness...Again!
40/20 Circuit Training with 4 exercises for 5 total rounds.
1 – Push Up w/ 4 sec pause
2 – Gallows 1 & 1/2 Row
3 – Drop Set DB Squat & Press
4 – Drop Set Band Pull Thru
C – Finish: 15/15 Bear Crawl, Skaters Hop, Burpee, Broad Jump

Tuesday May 6, 2014
“Some feel that fear is okay as a lifestyle because they’ve heard that the meek shall inherit the earth. So they can go on with being meek as a way of life. They become soft-spoken and compliant, never standing for themselves; always resigned to being a fluffy doormat. But scholars now say that in the scriptural texts that were translated from the Greek, the word praos doesn’t exactly mean “meek” as people have always thought. In fact, it is more accurate to say it means “disciplined.” A very big difference in those translations. It’s much more encouraging to now realize that the disciplined shall inherit the earth.” – Steve Chandler
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
15/15 X 8 "rounds"
1 – Split Squat & Band Press Combo
2 – Jumping MB Slam
3A – 1 Arm DB Row from Lunge Stance
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Jump Squats & Mountain Climber

Wednesday May 7, 2014
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A – Warm Up
B – 40/20 Conditioning Wednesday
Perform 40 secs of work, followed by 20 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Bear Crawl
2 – Bag Work
3 – Reverse Lunge & MB Slam
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Side Plank Hold L&R, Superman

Thursday May 8, 2014
“Government's view of the economy could be summed up in a few short phrases: If it moves, tax it. If it keeps moving, regulate it. And if it stops moving, subsidize it.” – Ronald Reagan
A – Dynamic Warm-up & Hip Mobility
B – Uhhh...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & Alt DB Press
2 – Hindu Push Up
3 – Band Lawnmower Row
4 – KB Squat & High Pull
5 – Gallows Row
C – Finish: 15/15 Lateral Shuffle, Mountain Jumps, Tunnel Hop, Gut Spinners

Friday May 9, 2014
“Life is like a train. It’s bearing down on you and guess what? It’s going to hit you. So you can either start running when it’s far off in the distance, or you can pull up a chair, crack open a beer, and just watch it come.” – Eric Forman, on That 70s Show
A – Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Loaded Bent Press
2 – KB Goblet Squat w/4 Pulse Bottom Phase
3 – Band Resisted Lateral Shuffle
4 – Rear Leg Elevated Split Squat w/MB O/H
5 – Push Up
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, Sprint Arms

Saturday May 10, 2014
“An 'unemployed' existence is a worse negation of life than death itself.” – Jose Ortega y Gasset
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 – Rolling Side Plank & Reach
2 – SL Resisted Bent Knee Hip Extension – L
3 – SL Resisted Bent Knee Hip Extension – R
4 – Body Saw
5 – KB Hinge
6 – Scap Push Up