Next week is the start of a new phase of training. Check back for the next program phase. Check out this video clip of a man who is never too old to exercise. Age is no excuse!!!
Program 1 - Tabata Routine Week 3 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 Strength
Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)
Saturday Sprint work- 20 minutes 100 m sprint 100 m jog
Program 3 Conquest
A. 2 rounds of 100 Box Jumps (rest 30 sec. btwn rounds) 24/20
B. 2 Rounds of 50 Knees to Elbows (rest 30 sec. btwn rounds)
C. For Time
30 Clean and Jerk 105/75
Friday, December 2, 2011
December 2, 2010
12/02/2011 10:56:00 AM
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