Oct 24, 2012

Program 1: Bodyweight and Intervals

Week 1 of 3
Day 3: Tabata - 8 Rounds
Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Program 2: Weightlifting
Week 1 of 3

Day 3

A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelvic tilt 4 x Failure

Program 3 CFLA & Conquest
CFLA
A1) Bent over row - 4 sets of 5reps
A2) Snatch grip push press - 4 sets of 5 reps
B) AMRAP in 10 minutes:
5 hang power snatch (75/55)
5 OHS (75/55)
20 double unders
Conquest
4 Rounds For Time
10 Deadlift
400 m row
20 Plyo Step Ups
20 Ball Slams

Oct 25, 2012

Every week I am asked repeatedly about supplements.  Every week I give the same answer..."how is your nutrition".  In today's quick fix world time is of the essence and fitness is no exception.  People are always looking for a faster way, more convenience to get to the goals that they have.  Unfortunately, training, strength and fitness do not work on the principle of convenience.  To get where you want to go an athlete must eat healthy, properly and not cut corners.  They must train hard in the gym, but understand that without keying in on nutrition, and not supplements, they will always struggle to get to where they want to go. Supplements are not the answer, hard work is!

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 1 of 3
Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
Conquest
A.  Clean 6 x 2
B. For Time
25-20-15-10 -5
Med Ball Cleans w/full squat
Ball Slams
4 Burpees every2 minutes that passes in the workout

October 23, 2012

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups

Program 2: Weightlifting
Week 1 of 3
Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Program 3 CFLA & Conquest
CFLA
rounds for time:
Row 250m
10 lateral box jumps
15 seconds L-hang (or L-sit 0r 15 V-sits)
Conquest
A. Press 5 x 8-10
B. AMRAP 5 Minutes
5 Pull Ups
10 Push Ups
Rest 2 minutes
Repeat 2 more times

October 22, 2012

Here is the new round of programming for Program 1 and 2.  I hope the last few weeks have been good training sessions.  This will be our heaviest phase and then programming will shift again to start a new training cycle.  We have a full week of training this week and I look forward to seeing you all.

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles 
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 1 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Day 3

A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
For time:
100 single skips
30 KBS (53/35)
30 HSPU
100 doubles
30 CTD pushups
30 ring rows
100 singles Conquest
A. Back Squat 5 x 8-10
B. 50-40-30-20-10 For Time
Squat
Double  Under