October 3, 2012

Reminder Patrick is in this week and the fitness center will be open on Wednesday after school for users.  Take advantage of this opportunity.

The past 2 days I have talked about goal setting and provided some skills to help you with it.  Goals are a great motivator, but rewards can also help too.  When setting goals, try to build a reward system in for yourself.  The rewards can be intrinsic or extrinsic in nature.  I truly believe different  people work harder for different types of rewards.  You know what you are willing to work for, so build some of those into your goal strategies.  They will help you adhere to and stay the course of meeting the goals that you set.  Make sure that your rewards have criteria specific to the goal they are tied to, so there is no question that you have earned it.


Program 1: Bodyweight and Intervals (All about the 8's)
Week 1 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise

Program 2: Weightlifting
Week 1 of 3
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

Program 3 CFLA & Conquest
CFLA
A) deadlift- find a 1RM
B) 20-15-10-5 rep rounds for time:
ring dips
KBS (53/35)
slam balls
Conquest
A. Push Jerk 5 x 2 reps
B. 10-1 Ladder for time
Knees to Elbows
Wall Ball Shot
Dips

Program 4:
A. Bench Press 4 x 6-7
B. Straight Barbell Curl 4 x 10
C. Tricep Dips (3,,1,2,1) 4 x 10
D.  500 m row for time

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