Week #3 - Monday November 24 - Saturday November 29, 2014

Monday November 24, 2014
“There are two optimal and opportune times when one should keep their mouth shut…when swimming and when angry.” – Me
A – Warm Up
B – 45/15 Unilateral Circuit Training
45 secs work, 15 secs rest on both left and right side of body per exercise. Perform 2 total circuits.
1 – Reverse Lunge & 1 Arm DB Press
2 – Hinge w/ 1 Arm Band Row
3 – McGill Crunch
4 – SL Resisted Hip Extension
5 – Clam Shell Raise & Lower
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Skaters Hop, Quick Hands Over The Line

Tuesday November 25, 2014
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Reverse Lunge & Row
2 – KB SL Dead-lift
3 – Prowler Sprint to MB Slam
4 – Body Saw
C – Finish: 20/10 Bag Work, DB Burpee, Horizontal Squat, Squat Hold

 

Wednesday November 26, 2014
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
A – Warm Up
B – 7 Rounds
You will have one minute to complete each round.
Once the clock starts it does not stop. Better hurry up…
1 – Sprint 10 yds and back 1 burpee
2 – Sprint 20 yds and back 2 burpees
3 – Sprint 40 yds and back 4 burpees
4 – Sprint 60 yds and back 8 burpees
5 – Sprint 40 yds and back 4 burpees
6 – Sprint 20 yds and back 2 burpees
7 – Sprint 10 yds and back 1 burpee

 

Thursday November 27, 2014
“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong (people).” – Fred Hatfield
Seriously?
It’s Thanksgiving Day!
Spend it with your family, loved ones and friends.
Go for a walk and talk with them as you stroll.
Work out tomorrow…

 

Friday November 28, 2014
“Without deviation from the norm, progress is not possible.” – Frank Zappa
A – Warm Up
B – Pick Your Poison…
50, 40, 30, 20, 10. There are 5 exercises. Pick one to perform for 50 reps, then one for 40, then 30 and so on. Go through the circuit twice.
1 – Push Up
2 – Jumping Squats
3 – SL Hinge (perform equal repetitions on each side)
4 – SL Hip Extension (perform equal repetitions on each side)
5 – Strongman Crunch (total)

 

Saturday November 29, 2014
“A man who won’t die for something is not fit to live.” – Martin Luther King, Jr.
A – Warm Up
B – Saturday Recoup Session
Go for a brisk, but somewhat lengthy walk...two to three miles. Vary your pace so that you're walking fairly fast for about 2 minutes, then at a moderate but comfortable pace for 1 minute. Do this for the lemgth of your walk.