October 8, 2012
This will be a short week, but for those of you still able to find gym time here are the workouts.
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
F. Sit Unders 4 x Fail at 25 lbs
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
Day 3
A. Deadlift 4 x 4-6B. 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
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
run or row 400m
21-15-9 rep rounds:
T2B
burpee box jumps (20/20)
then run or row 400m
Conquest
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
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