Monday, October 8, 2012

October 8, 2012

This will be a short week, but for those of you still able to find gym time here are the workouts.

Happy Thanksgiving to everyone. I am thankful for so many things, but one thing I am thankful for that connects us all is the ability we have to access an amazing facility and share in each others pursuit of a higher level of fitness.  I believe that we have a great positive community within our facility and are building one of the top high school fitness centers in the entire province.  Lets keep encouraging people to come in and take advantage of the opportunity at their doorstep.  With daytime hours this year, we have seen a whole new group of fitness seeking individuals come through the door and it would be great to continue capitalizing on that movement.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 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 2 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
run or row 400m
21-15-9 rep rounds:
burpee box jumps (20/20)
then run or row 400m
A. Back Squat 5 x 3
B. run or row 400m
21-15-9 rep rounds:
Hanging Leg Raise 
Burpee Box Jumps (20/14)
then run or row 400m

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements