October 1, 2012

- The Fitness Center will be open afterschool this Wednesday again.  Thanks again to Patrick Bartoshyk for donating his time.  We hope to see some more faces in training as the word circulates that we have staffing and hours on Wednesday.  Please let people know when you see them

- We have the start of a new 3 week phase of training for programs 1 and 2

- Program 4 is currently on hold until after I have my appointment in Banff with the orthopedic surgeons and have more information as to the status of my knee

If you have been struggling trying to find the motivation to get started, then setting goals for yourself is always a good idea.  We often hear talk of utilizing SMART goals, but what does that really mean?  Above is a picture that summarizes each of the components of the SMART goal.  Write down some goals and bring them in.  Once you have shared your goals it gives you a feeling of accountability to someone and helps to motivate and keep you on track.  I would love to see and help you write and achieve any and all of your healthy goals.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 1 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise 
Day 4: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 1 of 3

Day 1

A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs

Day 2

A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time

Day 3

A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

 
Day 4

A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA
AMRAP 12 Minutes
5 Handstand Push Ups
10 Toes to Bar
1 Set of Agility Dots
Conquest
A. 3 Thrusters every 45 sec until unsuccessful
B. AMRAP 8 Minutes
5 Pull Ups
10 Push Ups
15 Box Jumps 24/20

Program 4:
Curently on days off until I can get swelling back under control. :(

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