Monday, December 5, 2011

Dec 5, 2011

New Program phase starts today!!!!!  Keep logging results and moving forward.  Those looking for nutrition help, remember to turn in your nutrition logs.  Christmas is coming and with that Conquest closure over the break.  Please be sure to get all your training and credit assignments in before the break.



Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Low 1

A1 Squats each number below represents the reps for 1 set, 1 set, 1set.....
Week 1  5,4,4,4,3 (No Tempo)
Week 2  5,4,3,3,3 (No Tempo)
Week 3 4,2,2,2,2(No Tempo)
B1 Zercher Deadlift (Mid thigh) 4 x 6 
C1 Glute Ham Raise 3x6-8
C2 Back Extensions 3x8-10 (3,1,1,1)

Up 1
A1 Bench Press
Week 1   4,4,3,3  (No Tempo)

Week 2   4,3,3,3  (No Tempo)

Week 3   3,3,2,2  (No Tempo)

B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Low 2
A1 ¾ Deadlifts
Week 1    5,5,3,3,3 (No Tempo)
Week 2    4,3,3,3,3 (No Tempo)
Week 3    3,3,2,2,2 (No Tempo)
B1 Military Press
Week 1    4 4,4,3,3 (No Tempo)
Week 2    4 4,3,3,2 (No Tempo)
Week 3    3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)
Up 2
A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8 
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8 

Program 3 - Conquest
A. Overhead Squat 5 x 5
B. 21-15-9
Power Snatch 95/65
Chest to Deck Push Ups
V Sits