Week #1 - Monday January 3 through Friday January 7, 2011

Monday January 3, 2011
"The path of least resistance is only paved for the first 200 yards." – Tim Ferris
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
DB Squat & Press
MB SLDL & Reach
Push-up
Body Saw
Seated Resisted Chest Press Hold

Tuesday January 4, 2011
“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 - Warmup
B - 50/10 Training
Sliding Ham Curl
Squat & Row
Scorpion Push-Up
DB Push Press
Strongman Crunch

Thursday January 6, 2011
"The ladder of success is best climbed by stepping on the rungs of opportunity." – Ayn Rand
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 15 seconds rest X 4 rounds = 20 minutes.
Pikes
Jumping Reverse Lunge Ball Slams
Mountain Jumpers
1 Leg DB Dead-Lift
Rotating/Reaching Atomic Planks
Skater Jumps

Friday January 7, 2011
" Reading is an art form, and every man can be an artist." – Ed Cole
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Band Resisted Lying Hip Extensions
Spiderman Push-up
Squat Hold with Row Hold
Side Plank Reach & Rotate

"Off Week" Training - Monday December 27 thru Friday December 31, 2010

Well here it is...your last training program for 2010. Be sure and hit it hard and with a vengeance and always remember: it isn't so much what you do between Christmas and New Year's that makes or breaks you, it's what you do between New Year's and Christmas!
Steve
~~~~~~~~~~~~~~
Day 1
A) Warm-up well
B) Sprint & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo.
Do this for 10 to 15 rounds.

Day 2
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Day 3
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)

Monday December 20 thru Thursday December December 23, 2010

A Return to "Old School"...

Monday December 20, 2010
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Reaching Planks
A2 – Squat & Tube Row Combo

B – Fat Burning Band Sprints

C1 – Slide Lunge (L & R)
C2 – Pikes

D - Mountain Jumpers

Tuesday December 21, 2010
"Setting goals is not the main thing. It is deciding how you will achieve them, and staying with that plan." – Tom Landry (Hall of Fame Coach)

A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes

Wednesday December 22, 2010
"You don't drown by falling in the water; you drown by staying there." – Ed Cole
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Strongman Crunch
Clubs = Band BO Alt Row (L & R)
Spades = Push-up
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reaching Planks (L & R)
Clubs = Band Push Press
Spades = Spiderman Pushups
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!

Thursday December 23, 2010
"When the pressure comes, preferences give way while convictions hold firm." – Ed Cole
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.