September 14, 2012

Programming Points:
Many of you may have noticed that I ran programs 1 and 2, Monday through Thursday this week with 3 days off this weekend.  I want to to put out there, that the only reason I have done so is because those are the days that students at LCI have access to the fitness center.  If I were prescribing program 1 and program 2 to individuals who have access to a gym or training facility during the week and weekend,I would put a rest day on Day 3 and have 2 days rest over the weekend.  That would have program 2 individuals train Mon, Tues, Wed off, Thurs, Fri, Saturday and Sunday off.   This will not always be the case, but is for the format of this 3 weeks.

Those who are following program 3 and program 4, follow as written or as your body feels okay to train.  If your body is asking for a day off, don't be afraid to listen.  Bodies are not built over night and definitely not  built if you spend time injured.  Trust me.....I know on the injuries :)

With the above said, if you have trained Mon- thurs, take the 3 days off.  If you are following p3, p4 then see below. 

Program 1 - Rest or repeat missed day

Program 2 - Rest or repeat missed day

Program 3 -
For Time
200m walking lunges
30 Burpees
100 m walking lunges
30 Sprawls

Program 4
A. Overhead Squat 5 x 6
B. Bench Press 4 x 6 for max weight
rest 1 minute
AMRAP Bench Press 135 lbs for 3 rounds with 20 seconds rest between rounds
C1. Hammer Curls 4 x 10
C2. Drag Curls 4 x12
D1. Reverse Grip Triceps Pressdowns 4 x 12
D2. GHD Sit Ups 4 x 10