March 6, 2012

Program 1 Tabata Protocol
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
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. Cleans Tech
B. 40-30-20-10
Med Ball Cleans
Push Ups
Advanced Conquest
A. Bench Press 4 sets of 5/2
5 rep sets will be performed at 55% of 1 RM increasing by 5 lbs every set
2 RM will be performed at 15 lbs less than 1 RM. Increase 5 lbs evry set
B. 40-30-20-10
Push Ups
Double Unders