September 18, 2012

Short on time today.  Sorry for no post.  Saw this picture on FB this morning.  Figured it would work as a post :).

Program 1: Interval Basis (week 2 of 3)
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise of 20 seconds all out activity 10 sec. of rest.  If you have an average number from last week attempt to hold the average for all 6 rounds.  If you are successful then move up for the following week by 1 rep.

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 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

Program 3: CrossFit Lethbridge & Conquest modified wod
CFLA
A) snatch tech work- the goal is to work on speed and then load.
3 sets of 2 - hang power snatch
3 sets of 2- hang squat snatch
B) AMRAP in 20 minutes:
Row 200m
20 situnders (15/10lb plate)
Run 200m

Conquest
A) Dowel Rod Overhead Squat 4 x 8
Dowel Rod Snatch Balance 4 x 3
B) AMRAP 15 minutes
Row 200 m
20 Sit Unders
Run 200 m

Program 4:
- What am I up to.
A. 3 km run
B. 500 m row for time
C. Push Press 5 x 5
D. AMRAP 10 minutes
5 Pull Ups
10 Sit Ups
15 Squats