NOTICE OF UPCOMING FITNESS CENTER CLOSURES:
October 27, 2011 (Afterschool Only - Open at Lunch Hour)
Week of October 31 - November 4, 2011 (Afterschool Only - Open at Lunch Hour)
- Sorry for the inconvenience. This will be week 3 for program 1 and program 2. New programs will be available by the end of the week. In program 2, we have now finished the initial hypertrophy phase (muscle growth), the conversion to strength phase and are ready to start a pure strength phase. Remember, you will only see the true benefit of the programming if you adhere to the schedule and training regime. You must remain consistant and deligent. A good idea to help keep you on track is to keep a logbook of results. This helps you to monitor your progress and continue pushing your limits.
Program 1 - Tabata - Week 3
Day 1 - DB Front Squat/Knees to Elbows/DB Swing/Box Jump
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls
Program 2 - Conversion to Strength - Week 3
A1 Seated Military Press (no back support-one leg forward one leg back for support - Use barbell)
3x5{3, 0, 1, 0}, 3x3{no tempo}, 1x8{70% of last triple}
B1 Barbell shrugs (no straps)
2x10{3, 0, 2, 3}, 2x6{no tempo}, 1x5{no tempo}
C1 Cuban Press 3x8
C2 Preacher Curls 8+12{8 reverse, switch hands to normal and do 12. 20 total per set} 3sets
D1 Plate Pinch {pinch plates together and hold 30-40 sec full lockout} 4x as long as possible
Day Two “Lower One”
A1 Dead lifts
Wk3 3x5/2x3/1x2{same as above}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}
Day Three “Upper Two”
A1 Bench Press 14” 3x6, 3x4, 2x3{3, 1, 2, 1}
B1 Incline Dumbbell Press 4x6 (3, 1, 3, 1)
C1 Decline Rolling Dumbbell Press 4x8
D1 Wide Grip Pull Downs {5,1,2,1}4x8
D2 Triceps Pressdowns 4x25
Day Four “Lower Two”
A1 Back Squats
2x6{3, 1, 2, 1}, 2x4{3, 1, 2, 1}, 2x3(no tempo)
B1 Barbell Lunges 4x8{per leg}
C1 Glute Ham Raise 3x10 (3, 1, 3, 1)
C2 24” Step-ups w/dumbbells 3x8(per leg)
D1 Seated Calf Raises 3x15 (3, 1, 3, 3,)
Program 3 - Conquest
For Time
75 Wall Ball Shots (20/14)
75 Double Unders
50 Thrusters (45/45)
50 Burpees
25 Wall Ball Shots (20/14)
25 Box Jumps (24/20)
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