January 9, 2011

Welcome back from the Christmas break.  I hope everyone feels rested and recovered with the time off.  Programming resumes as per normal. 
Program 1 as per normal Tabata protocol
Program 2 (strength) is headed towards the peak and completion of this phase.  The final 3 weeks are listed below.  At the end of the final 3 weeks all that remains to be done is testing to see how far you have come since the beginning of the program.
Program 3 will offer 2 different strains for this week.  1 strain will be for those interested in getting started or were sedentary over the break.  The second strain is for those who trained through the break and are ready to pick up where we left off.

I hope to see lots of new faces in over the next little while.  There is no better time than right now to get started on moving your health and fitness forward.  You need no experience and no knowledge.  We will teach you all you need to know.  All you have to do is show up and try.  Hope to see you soon.

Program 1 Tabata
Day 1 - Push Up/Wall Ball Shot/Med Ball Slam/Sit Up
Day 2 - Air Squat/Side Lying Supermans/Burpees/
Day 3 - Box Jump/Dip Under/Sit Under (no weight)/10 meter shuttles
Day 4 - Pull Up/Leg Raise/Lunges/5 meter side shuffles

Program 2 Strength
Day 1

A. Squat Do 4 RM and then add 10lbs and do 2 reps.  Minimal rest time between sets
Wk. 1 4/2, 4/2, 4/2
Wk.2 4/2, 4/2, 4/2
Wk.3 4/2, 4/2, 4/2
B. Hoovering hamstring
Wk.1 4x 6-8
Wk.2 5 x4-6
Wk.3 5 x4-5
B2. 1 ¼ Leg Curls
Wk.1 4 x6-8
Wk.2 5 x4-6
Wk.3 5 x4-5
C. Smith Machine Hack Squat 
3 x8-10

Day 2
A. Bench
Wk.1  5, 4, 2/4, 2 (Take off 10 lbs on the 2/4 with minimal rest)
Wk.2  4, 3, 2/3, 2, 1 (Take off 5 lbs on the 2/3 with minimal rest)

Wk.3  3, 2, 2/3, 2, 1 (Take off 5 lbs on the 2/3 with minimal rest)

B. BB Pull overs
3 x4-6
B2. Close Grip Supinated Pulldowns
3 x6-8
C. Cuban Press
3 x8-10

Day 3 OFF

Day 4
A. Zercher Squats
Wk.1 3 x8-10
Wk.2 5 x6-10
Wk.3 6 x4-6
B. Romanian Deadlifts
Wk.1 3 x8-10
Wk.2 5 x6-10
Wk.3 6 x4-6
B2. Back Hyperextensions
Wk.1 3 x8-10
Wk.2 5 x6-8 +15lbs 
Wk.3 6 x4-6 +30lbs
C. Weight Walk Outs
4 x10 trips


Day 5
A. Incline Dbell w/ Rotation
Wk.1 5 x8-10 Change angle every set
Wk.2 5 x6-10 Change angle every set

Wk.3 5 x4-6 Change angle every set

B. Mixed Grip Chin ups
Wk.1 5 x6-8
Wk.2 5 x4-6 
Wk.3 5 x3-5
B2. Skull Crushers
Wk.1 5 x6-8
Wk.2 5 x5-7
Wk.3 5 x4-6
C. Shrugs w/ hip pop 1” above knee
Wk.1 12, 8, 8, 6, 6
Wk.2 10, 8, 6, 6, 5
Wk.3 8, 6, 5, 4, 4


Program 3 Conquest
If you have not been working out or are new
A. Back Squat 3 x 10 reps
B. AMRAP 8 Minutes
20 Single skips
20 Squats
20 Sit Ups

If you have been working out
A. Back Squat
Find a 3  RM
Take 55% of 3 RM and do as many unbroken reptitions as possible in 1 set
B. For Time
100 Double Unders
100 Air Squats
100 Double Unders
100 Sit Ups
50 Double Unders
50 Air Squats
50 Double Unders
50 Sit Ups

Posted in: