September 17, 2012

Reminders:
Just a reminder that if individuals following program 1 and 2 can take a break on Wednesday and continue with Day 3 on Thursday that would be optimal.
**Also a reminder that this week there will be no music unless you have headphones during the school day.  There is music that comes out of my office during the day, but please be courteous and adhere to the rules.

We are headed into our 3rd week of school and everyone is finally settling into classes and the new schedule.  The fitness center has been busier than ever with the new expanded hours and ability of students to access fitness.  Keep up the good work and continue to spread the word of the availability of this option. 
Speaking of options, the intramural 3 on 3 basketball program is getting ready to lift off the ground.  See Mr. Green for sign up and details. 

As things continue to calm down from school start up, look to the Conquest blog to start popping up some blog posts with information to help you reach your goals and potential.

Program 1: Interval Basis (week 2 of 3)
- This was formally a Tabata protocol program but I have switched it up to cover a wider range of intervals and energy systems. Tabata will still be mixed into the programming, but will not form the basis. These workouts are primarily all bodyweight based and designed to be done including warm up in 30 minutes.
Day 1. 20 rounds For Time 3 Burpees & 5 Squats
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio
Day 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise

Program 2: Weightlifting(week 2 of 3)
This is a basic weightlifting program. It is designed to get your body ready for further programs that have more volume, higher intensities and more complex formats. It will run as follows for 3 weeks
Day 1.
Back Squat 5 x 10
Swiss Ball Hamstring Curl 4 x 12 (30 sec rest between)
Step Ups 4 x 8/leg to 20" box
Standing Calf Raise 1x20, 1x15, 1x10, 1x5
Sit Ups 4 x 20

Day 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min

Day 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15

Program 3: CrossFit Lethbridge & Conquest modified wod
- See what CFLA is up to today. For true CrossFit workouts from a real CrossFit box that knows its stuff. Allows you to check your results with other athletes and individuals within the CF community. You can do this by checking the cfla website and going into that days comments. Conquest will offer a modified wod of the cfla wod for younger and less experienced individuals
CFLA
A. Back Squat 3 reps on the minute for 10 minutes (80-85% of 1 RM)
B. 3 rounds for time
5 muscle ups
50 Air Squats
Conquest
A. Back Squat 4 sets x 5 reps technique focussed
B. 3 Rounds for Time
10 Pull Ups
40 Air Squats

Program 4:
- What am I up to.
A. 1500 m row for time
B. Back Squat 5 x 5
C. Hang Clean 5 x 3
D1. Peterson Step Ups 4 x 8
D2. Stiff Legged Deadlifts 4 x 12
E. AMRAP Knees to Elbows in 2 minutes