Week #3 Of The Current Training Cycle - Monday September 23 thru Friday September 27, 2013

Monday September 23, 2013
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
A – Warm Up
B – Monday…The Greatest Day Of The Week!!
40/20 X 5
1 – DB Squat & Press
2 – Gallows Row
3 – 1 ½ Push Ups
4 – KB Swing
5 – Core Engaged Dead Bug
C – Finish: 15/15 Skaters Hop, Mountain Climb, Squat Jump, Bear Crawl

Tuesday September 24, 2013
“If you don't know where you are going, you can never get lost.” – Herb Cohen
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Jacks, Crashing Waves, Drums)
2 – Bodyweight Complex (Split Squat – L, Split Squat – R, Squat Hold)
3 – DB Complex (Plank Row – L, Plank Row – R, Push Up)
4 – Band Resisted Complex (Hip Ext Clam Shell – L, Hip Ext Clam Shell – R, Hip Extension)
5 – Core Complex (Mountain Climbs, Side Plank Reach & Rotate L&R)
C – Finish: 15/15 – Bag Work, Burpee, Jumping Jack, Mountain Jumps

Wednesday September 25, 2013
“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Band Resisted Sprints
Ladder & Sprint Drills
Gallows Squat Jumps
Gorilla Squat Burpees to Mountain Jumps
Band Resisted Lateral Bear Crawl
C – Finish: 10/3 Core Stability

Thursday September 26, 2013
“Don’t ask for a light load, but rather ask for a strong back.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position Heel & Knee Touch
2 – KB Goblet Squat
3 – Wall Ball
4 – Low Gallows Row
5 – Seated “V” S-2-S Press
C – Finish: 15/15 Mountain Climb, Split Jumps, P/U In & Outs, Speed Punches

Friday September 27, 2013
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints

Week #2: Monday September 16 - Saturday September 21, 2013

Monday September 16, 2013
“What good is it to look like Tarzan and play like Jane?” – John Welborn
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 Biceps Curl Rows
2 – KB Goblet Squat
3 – Push Up
4 – Pikes
C – Finish: 15/15 Bear Crawl & Squat Jumps

Tuesday September 17, 2013
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Tree-Men-Dus Tuesday Training!!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
MB Lateral Lunge & Slam
Band Resisted Mountain Climb
DB Renegade Row & Press
60, 45, 30, 15
MB Lateral Lunge & Reach
Band Resisted ¾ Squats
DB Hinge
C – Finish: 20/10 Bag Work & Burpee

Wednesday September 18, 2013
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm Up
B – Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Reverse Prowler Sprints
Crashing Waves
Gallows Squat Jumps
KB Swing
C – Finish: 10/3 Core Stability Work

Thursday September 19, 2013
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks & Mountain Climb

Friday September 20, 2013
“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” – Jim Rohn
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.

Saturday September 21, 2013
“Silent gratitude isn't much use to anyone.” – G.B. Stern
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 – 5 Steps per leg
Body Saw x 10
Gallows Wide Outs x 10

New 4 Week Cycle of Training Sessions - Tuesday September 10 - Saturday September 14, 2013

Tuesday September 10, 2013
“A lifetime of training for just ten seconds.” – Jesse Owens
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Split Squat
2 – SL Hinge
3 – Gallows Row
4 – Push Up
5 – Mountain Climb
C – Finish: 15/15 Bear Crawl & Jumping MB Slams

Wednesday September 11, 2013
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold

B1 – Twisting Mountain Jumps
B2 – Concave Hold

C1 – KB Swings
C2 – T-Push Up Hold

C – Finish: 20/10 Core Stability Finish

Thursday September 12, 2013
“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 men.” – Fred Hatfield
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Gallows Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Plank Position In & Out’s & Bag Work

Friday September 13, 2013
“The more you sweat in training, the less you bleed in combat.” – Navy SEAL’s
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Bird Dog Hold
2 – Prisoner Squats
3 – Triceps Push Up
4 – SL Active Hip Extensions
5 – Push Up Plank with Active Leg Hops
6 – Burpee
7 – Hands Over the Line
8 – Twisting Mountain Jumpers
C – Finish: 8/12 Sprints

Saturday September 14, 2013
“The pain of discipline is nothing like the pain of disappointment” – Justin Langer
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Pikes
5 – MB Lateral Lunge & Reach
6 – Standing “V” Press

 

Week #4 - Monday September 2 - Thursday September 5, 2013

Monday September 2, 2013
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
A – Warm Up
B – 60/60 Strength & Active Recovery
5 exercise set, 60 secs works, 60 secs active recovery X2
1 – Bulgarian Squats w/ Bag Work
2 – SL Hinge w/ Wall Sprints
3 – T Push Up w/ McGill Crunches
4 – Reverse Lunge Band Row w/ Hip Flexor EQI
5 – DB 1 Arm Push Press w/ MB Wood Chop
C – Finish: 15/15 Mountain Climb & Squat Jump

Tuesday September 3, 2013
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Warm Up
B – 40/20 Challenge Set
2 sec tempo up/down X 6 exercises. Perform 3 rounds
1 – Prisoner Squat
2 – Hip Extension Push Up
3 – Gallows Row
4 – SL Hip Extension – R
5 – SL Hip Extension – L
6 – Side Plank Reach & Rotate
C – Finish: 20/10 Twisting Mountain Jump & MB Slam

Wednesday September 4, 2013
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
1 – Hopping In & Out Hip Bridge
2 – Band Resisted Bear Crawl
3 – SL Bench Step Hops
4 – Work/Pause Core Torture
5 – Crashing Waves to Drum Beat
C – Finish: 10/3 Core Stability

Thursday September 5, 2013
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Anthony Robbins
A – Warm Up
B – Pre-Exhaustion Special
40 secs work, 5 secs rest, 20 secs work, 55 secs transition
1 – DB Squat & Press
2 – KB Swing to Sumo Dead Lift
3 – Gallows Row
4 – Spiderman Push Up to Push Up
5 – Dead Bug to Strongman Crunch
C – Finish: 15/15 Bag Work & Burpee