This week will be a repeat of week 3 of programming. It has been difficult for Conquest trainees to maintain some consistency with the breaks in school time that happen between mid January and February. Use this week to get back in the saddle and the previous programming as a guide. Remember, if you have not been moving to ease into things so that you are not too sore the following day. 1 week of slow going can pay large dividends in avoiding being incredibly sore
Program 1 Tabata Intervals 8 rounds of 20 sec activity 10 sec rest
Repeat of previous programming: 4 day/week Tabata Routine
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
Day4
10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 - Strength Repeat of previous programming
Day 1.
Squat 3 x 10
Straight bar curls 3 x 10
Reverse Bench 3 x 10
Reverse curls 3 x 10
Roman Chair Leg Raises 3 x Failure
Glute Ham Raise 3 x 10
Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min
Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice
Day 4.
Bounding 3 foot boxes no more than 70 touches
Day 5.
Deadlifts 3 x 10
Standing military press 3 x 10
Glute Ham Raise 2 x Failure
Swiss ball abs 3 sets to Failure
Day 6.
sprints 3 sets of 50, 100, 150, 100, 50 with 1 min. between sets and 6 min. between sets
Program 3 Conquest
Introduction WOD
A. Skill: Squat/Front Squat/Back Squat
B. Tabata 5 rounds
Squat/Sit Up/Push Up/Plyo step up 10"
Advanced WOD
A. Rack Jerk_Split Snatch Complex 6x1_1
B. Tabata 8 rounds
Back Squat 45/Press 45/Sit Up/Box Jump 20/14
Posts
