Cait 2 week cycle repeat twice starting 8/15/16

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I am going to give you a two week cycle that we will repeat twice for a month cycle.

I will post the workouts for each week and you can do them in whatever order you feel is best for that week. 

Any day that you do not do a structured workout you should aim for some LSD (Long, Slow, Distance) work, MA, or playtime. This should equate to 4-6 hours per week. 

For weight selection, If the weight amount I specify seems too easy or too hard adjust up or down by 5# till it seems appropriate.

Keep good notes so you can improve next cycle.

WEEK 1 – WORKOUT 1:

SCORE = Resistance Used or variation used

Do all sets of A’s before moving to B’s

5 Rounds of 15 ea
A 1) Pull-ups (Machine assisted or Jumping)
A2) Foot Up Lunges (Set object for back foot between mid shin to knee height, back knee touches floor)

B1) Push-up (Chest to Floor – Start with regular then work to knees if necessary. Should still be one unbroken set. Mark reps of reg / knee in each set for next time.)
B2) V-Ups (Full or Half)

FINISHER: Farmers Carry of dbl 24k Kbs (50# each) for either time or distance. When you can’t hold them any longer stop the clock or mark the distance. Add all three up for a total to beat next time.

WEEK 1 – WORKOUT 2:

SCORE = Time to complete
Take note of resistance used

1 – 8 – 1 Pyramid workout

  • Renegade Rows each side (15-20#) *Stay Square in the hips
  • Snowboarders (either 90 or 180deg turn) touch left hand turn left, touch right turn right. left + right = 1.
  • Dbl DB or KB Shoulder Press (20#-25#)

FINISHER: Wide Leg Sit-up and Touch x 75

WEEK 1 – WORKOUT 3:

SCORE = No Score

1 Min of each back to back, complete 5 rounds

  • Cable Twist (band of cable station – 15-25#)
  • Skaters
  • Plank Punches (Hold Plank, use right arm to punch the wall in front of you, now left, repeat. Actually punch a heavy bag is you have one available)
  • Ball Slams 12# ball
  • Jump Rope (Aim for 120-180 reps)
  • Rest

WEEK 2 – WORKOUT 1:

 

Sprints

good warmup

10 X 100m (should equate to about 15sec sprint, just guesstimate based on where you are)

first two are at 70%, next 8 are at 85% max speed. Walk back to starting line and repeat

FINISHER: 50 x Plank Reach Unders each side (Take not of how many sets it takes to complete) Side plank with top arm reaching up to the sky, rotate towards floor and reach under with same arm and touch as far behind you as possible)

WEEK 2 – WORKOUT 2:

 

SCORE = Resistance Used or variation used

Do all sets of A’s before moving to B’s

5 Rounds of 15 ea
A1) Assisted Parallel bar dips (Adjust weight accordingly)
A2) Leg Lift > Hip Lift

B1) Plank Toe Touches each side
B2) Overhead Squats (Hold a light bar 5-10# or dumbbell with arms extended overhead, squat to parallel)

WEEK 2 – WORKOUT 3:

SCORE: Number of reps on round 1, match all others.

20/10 x 8 ( Circuit style)

A) Body Rows (bar at hip height or TRX) knees bent feet flat on floor.
B) KB Swings (12-16k)
C) Crab Walk 5y for / back
D) Slalom Jumps (left + Right = 1) use a 12-24″ gap to slalom over

FINISHER = 2 sets of 1 min each (Superman holds & Invisible Chair)

 

 

 

August 2016 – JR

Wednesday 8/3

Tabata Rowing: 105-105-102-98-98-95-94-94

Thursday 8/4

1 Mile Walk

Dodge ball with Luca – 2 Push-ups when hit

Friday 8/5

1.5 Mile walk

Dodgeball with Luca – 10 jacks 2 Dips when hit

Sunday 8/7

Bas Tahi Box 2 min rounds – Couldn’t keep up – Coming back from Vacay

Wednesday 8/10

Today I started the Gymnasticbodies.com Foundations circuit. I will commit to this for 2 years.
I will add kickboxing, hiking, and other fun types of activity to supplement.

This will bring strength and mobility to seven fundamental areas of gymnastics

  1. Front Level
  2. Straddle Planche
  3. Manna
  4. Side Lever
  5. Single Leg Squat
  6. Hollow Back Press
  7. Rope Climb

Thursday 8/11

Handstand Work
Tripod HS/PE1
Step 2: 5 x 12s / Static Seated Shoulder Flexion with 5# Weighted Bar: 10s

May 2016 – JR

Saturday: 4/30

10-1
16k Strict Overhead Press
Foot Up Lunges – BW only
straight Leg Body Rows (hip height handles – heels on floor)
Mamba Jump Rope x 10

Monday: 5/2

Small set of 20/10 x 5 rounds
– Invisible Chair
– Side Plank Left
– Side Plank Right

Tuesday 5/3

Walked A to Park and back

Wednesday 5/4

Bear Complex – 5 Rounds
7 reps each on left then switch to right using 24k
– Bent Row
– Deadlift
– Cleans
– Front Squat
– Push Press
– Swing

** Getting over Hand Mouth Foot Virus from last week. Was pretty tired yesterday

Thursday 5/5

1 hr hike towards water treatment plant. Did some video at bottom then back up.

Friday 5/6

4 x 6 Strength

  • Around The World Pull-ups – 3 each way
  • Get-Up Sit Up – Dbl 24ks
  • 150 Mamba JR

Saturday 5/7

25-20-15-10-5
Push-ups

Sunday 5/8

4 x 6 Strength

Monday 5/9

Sprints
12 x 60m

Wednesday 5/11

4 x 6 Strength

  • Pole Vaulters Pull-ups on Bar
  • Weighted Dips 28k
  • SL Step Downs (24″ box + Cinderblock)

Finisher:
20/10 x 8
– Hammer Left
– Hammer Right
– Plank pull throughs (32k)

Thursday 5/12

Low level walking with A

Friday 5/13

Top of the Min x 10
– 10 x KB Swings (106 Beast)
– 15 x High Knees DB Press (8# DBs) L+R=1

Saturday 5/14

4 Sets
– 15 x PW Rollouts
– 20 x close Grip Bench Dips

Tuesday 5/17

Long Walk with A in Stroller

Wednesday 5/18

15/15 x 10

  • 24k KB swings: 10
  • 10# Ball Slams
  • For Lunges (Alternate legs each round: 8
  • Push-ups (Alternate type): 10
  • Mamba Jump Rope: 40

Finisher: Tabata x 6

  • Rotating Sit-ups: 16
  • Center Plank

Thursday 5/19

5 x 5
Pistols using pink band (8foot lengths from pole)
Side to side Pull-ups

Sunday 5/22

10-1
– One Arm Military Press 20k
– Feet higher than handles body rows
– Mamba x 10

Monday 5/23

1 hr Hike with FailSafe and Moab 6

Tuesday 5/24

15/15 x 10 – Isometrics

  • Bottom PB Dip
  • Top Pullup
  • Invisible Chair (single leg alt ads)

Monday 5/30

Tabata Core Circuit x 4 rounds

  • Left Plank (top foot up)
  • Center Plank
  • Right Plank
  • SL Toe touch crunches: 13

5 x 6r

  • Clapping Pull-ups
  • Ply PB Dips (Hard)

Conditioning:

20 rounds of all out Kickboxing Combos
20 sec work all out / 40 sec rest

 

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