Where do we go from here?
Last week we kicked things up a notch and I think by the end of the week most people were ready for a little break. This week we are going to continue forging ahead and learn some new movements along the way. This week will be filled with many challenges. Some challeneges being cardiovascularly oriented, others being weight oriented, but all being mentally oriented.
You are all doing an excellent job of pushing your own envelope and I am looking forward to seeing more people move out of scaled workouts into full on, in your face fitness. Remember, that programming is always based on your own individual level and no one elses! Scaling is not a negative concept, but exists to ensure your safety and that you recieve a good workout without destroying your confidence as well as your body. No one is ever able to do everything unscaled. Everyone has week points, injuries, and inabilities. It is those things that we need to scale and focus on in order to make everyone more completly fit. Workouts are always written as the most difficult they can possibly be, or as difficult as I have chosen them to be for that phase of programming, because it is easier to make modifications to a program in the nature of difficult to easy than it is from easy to difficult as the motor response becomes difficult to judge.
Check the Monday video links out for exercises and some tips.
Monday
Complete as many rounds as possible 20 minutes of:
45 lb Dbell Thruster 5 reps
95 pound Sumo Deadlift High-pull 10 reps
Tuesday
"Ugly Annie"
50-40-30-20-10
Lunges per leg
Sit Ups
Wednesday
Press, Push Press, Push Jerk 8x1.1.1
Thursday
Complete as many rounds as possible 20 minutes of:
20 Ball Hop Scotch
Stair Run Up Ball On Inside Shoulder
30 Wood chopper sit Ups
Stair Run Down Ball On Shoulder
* Cannot put ball down for entire workout
Friday
Tabata
PushUp
Sit Up
Air Squat
Press
* Bring your numbers to try and hold your tabata number for the entire workout
7 comments:
Hello All,
Just wanted to say how proud of everyone I am for coming out and doing such a great job at Conquest.
With that said I also want to throw down the gauntlet:
You all have to keep at it! Keep at it for yourself, your loved ones and so Cory, Bruce and I don't haunt your souls!
Most of us have made it through the tough part, the first month, now we have to stay focused. It's easy to think you've done well and now deserve a rest, you do, it’s called the weekend!
It's easy to think, I'm too busy cause school has picked up, the new season of Grey's Anatomy has started (Billy!) or I'm just plain tired. Bull Knuckle. If you stick at it you'll have more energy, more energy = more time as you will be more willing to get things done. So I urge you not to give in to those desires to quit (that's what 'taking a break' often turns into). Stick it out, you'll thank yourself!
Word,
DC
I agree with Doug - stick with it and show up every day you can and it will simply become part of your routine. That way, you'll start moving things around working out rather than the other way around. Great job so far everyone!
BC
Just thought I'd mention that Tuesday looks like oh so much fun. Good luck everyone. Good luck.
BC
p.s. i did NOT plan last week but well done for surviving it!
Excellent points Doug and Bruce. It is soooo easy to take a break, but we just spent the last month creating new habits. Its time to build from their and enter the era of super construction on your body.
CG
Great job of seeing everyone working hard-such inspiration!
Sept 28
Complete as many rounds as possible 20 minutes of:
45 lb Dbell Thruster 5 reps
95 pound Sumo Deadlift High-pull 10 reps
BB - 12 rounds
Complete as many rounds as possible 20 minutes of:
45 lb Dbell Thruster 5 reps
95 pound Sumo Deadlift High-pull 10 reps
10.5 Rounds, Billy was King again today!
DC
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