Monday, October 3, 2011

October 3, 2011 (New Program Week 1)

This is week 1 of the next 3 week installment of programming for Program 1 & 2.  Program 3 is ongoing as per Conquest format.  Those who were able to follow along with program 2 will be starting their conversion to strength phase and bringing the intensity up a little.  The best way to get gains is to stick to the program!  Make sure you stay on top of what needs to be done, when it needs to be done.

Program 1 - Tabata Protocol (8 rounds/sets of 20 sec activity to 10 sec rest per exercise)
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 - Strength Training Program (Phase 2 - Conversion to Strength)
* Items written with the same ltter are to be done in superset format with no rest from exercise to exercise.
Day One “Upper One”

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
Wk1 3x8/ 2x6/ 1x5{progress the weight}
Wk2 3x6/2x5/1x3{start the 6’s where you did the 5’s the week earlier}
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 Conditioning
For Time
DB Front Squat (30/15)
Sit Ups