March 12, 2012

Program 1 Tabata Protocol Week 2 of 3
Program 1 - Tabata Protocol (8 rounds/sets of 20 sec activity to 10 sec rest per exercise)
Day 1 - DB Front Squat/Knees to Elbows/DB Swing/Box Jump
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls

Program 2 Strength Week 2 of 3
Reps and sets up by noon
1. Squat 5 x 6-8
Stiff Leged Deadlifts 4 x 8
No Back Support Seated Press 5 x 6-8
Step Back Lunge 4 x 8/leg
Shoulder Laterals and Plate Raise supersets 4 x 8 ss. 4 x 6-8
Reverse Hyper Extension 4 x Fail at Body weight
Abs

2. 20 min of 100m sprint, 100 m walk

3. Flat Bench press 5 x 6-8
Shrugs 4 x 10 - 8 - 6 - 4
Hamstring curls 4 x 8-10
Plate Pinch for max time 4 x fail (up weight each week)
Close grip bench 5 x 6-8
Swiss ball abs

4. 3 sets of sprints @ 50m, 100m, 200m, 300m, 200m, 100m, 50m 1:2 rest ratio

5. Deadlifts 5 x 6-8
Double Step Step Ups 4 x 6/leg
Wide grip Pull ups 4 x Failure (If failure happens below 6 reps copmplete 4 negative reps)
Hammer curls 4 x 8-10
Reverse Hyperextensions 4 x 8
Abs

Program 3 Conquest
Introductory Conquest
A.  Front Squat  5x5
B.  For Time
75 Squats
25 Ball Slams
50 Squats
25 Ball Slams
25 Squats
25 Ball Slams

Advanced Conquest
A.  Front Squat 5x5
B.  For Time
75 Jump Squats
35 Ball Slams
50 Jump Squats
35 Ball Slams
25 Jump Squats
35 Ball Slams