April 30, 2012

Back to normal today.  New workout schedules for programs 1, 2 and 3 are up.  Regular hours are in effect and I hope to see you all in.

Program 1 Tabata
Day 1 - Push Up/High Pull (45/45)/Push Press (45/45)/Leg Scissors
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 Strength and Power
1. Power cleans 4 x 3r

Push jerks 4 x 5 r
Good Mornings
Glute Ham Raise 3 x 5 r
Plate Raise ss. Laterals 3 x 5
Heavy abs

2. 3 sets of sprints @ 50, 100, 200, 400, 200, 100 1:1 rest ratio

3. Snatch 4 x 3 r
Explosive rows 4 x 8 r
Speed Deadlifts 10 x 1
Glute/Ham 3 x 5
Hammer curls 3 x 5
Reverse Bench 3 x 5
Farmers Walk 200'
Heavy Abs

4. Plyometrics: Box bounding 50 touches, stair bounding 30 touches

5. Back Squat 4 x 3
Press 4 x 3
Towel Chin Ups 4 x Failure
Shrug 4 x 10
Seated Row 4 x 6


Program 3 Conquest
A. Press.Push Press.Push Jerk 5 x 1.1.2
B. 50-40-30-20-10
Box Jumps 24/20 
Sit Ups