September 14, 2011

In speaking with numerous individuals at Conquest, and from other experiences, I need to stress the importance of keeping a workout logbook.  Logbooks allow you to gauge your performance gains, track workouts, plan new workouts and have a reference point to refer back.  They provide workouts that you may wish to repeat or just allow you to empirically prove to yourself how far you have come.  Keeping a logbook is something every serious training individual or weekend warrior should do.

Tabata Program - 8 rounds of 20 seconds activity:10 seconds rest per exercise
Air Squat/Lunge/Back Extension/Box Jump (14/20)


Strength Program (1 min rest between sets)
666Squats 6x6 (6,1,6,0)

Narrow stance Leg Press 4x25 (No Tempo)
Glute Ham Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Conquest Program
For Time
40-30-20-10
Walking Lunge
Double Unders