CAIT: 9/19 – 9/30 Two week Cycle

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]This is a two week cycle that will be repeated 2 times. Goal on second pass through the cycle is to achieve a small portion of progress on each workout. This means improved form, add a set, or do a harder version of the exercise for the same number of reps.

At the end of the 4 week period you will do the DELOAD week workouts and scale back on your MA for that week. Lots of low level walking / cycling / Hiking is in order for the reload week.

This cycle will remain consistent in how each workout is structured. These workouts should take between 30 and 40 min not including warm-up or cool down.

As usual, keep solid notes on exercise variation performed, number of reps completed, or weight used so you can repeat with improvements next time.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 1 – Workout 1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds:
On exercise 2 below if you can’t get 10 raise the bar up 6-8″
On exercise 3 below if you can’t get 10 then do as many as you can and do the remainder as regular body rows at a slow pace.

  1. 10 x Deadlift (Use Dumbbells, Kettlebells or Bar) Total weight should be around 75# – 100# based on ability to maintain neutral spine.
  2. 10 x Side to Side Push-up (Use squat rack bar at mid shin to knee height. Lower, Slide chest to left hand, Stay low and slide all the way across to the right hand, back to center, up to starting pos.)
  3. 10 x Side to Side Row (Use Squat Rack Bar at hip height. Knees Bent. Like a “T”. Up, Then left then all the way right, then back to center, then down)
  4. 1 min rest

FINISHER:

3 Rounds

  1. 10 Side Plank Hip Lifts (ea)
  2. 50 x Jumping Jacks

 [/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 1 – Workout 2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  1. 10 x Lateral Lunges (ea)
  2. 30-60 sec Flexed Arm Hang (Chin Grip)
  3. 10 x Parallel Bar Dips (Use asst machine or do jumping)
  4. 1 min rest

FINISHER:

3 Rounds

  1. 25 x Seated Tucks
  2. 1 min x Side Shuffle Touch + Jump
[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 1 – Workout 3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds:

  1. 10 x Arms Extended Inchworm
  2. 30 x Step-ups (box at knee height or above, alternate legs till 30 total is reached)
  3. 10 x See Saw Shoulder Press (One starts up the other at shoulder. Switch back and forth like a see-saw. L+R = 1)

FINISHER:

3 rounds:

  1. 1 min flutter kicks
  2. 1 min jump rope (goal is 120 -180 reps)
  3. rest 30 sec
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239956113{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 2 – Workout 1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 rounds:

  1. 10 x Front Squat
  2. 30-60 sec x Bottom Pushup Position (Hold chest 1-2″ off floor)
  3. 10 ea x One Arm Cable Row (Cable in left arm, right leg forward. Body rotation is ok.)
  4. Rest 1 min

FINISHER:

3 rounds:

  1. 20 x slow and controlled Supermans
  2. 60 sec x Shuttle runs 10-15y span
[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239964476{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 2 – Workout 2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  1. 10 x Pull-up (Machine or Jumping)
  2. 60 second Invisible Chair (Thighs Parallel)
  3. 60 Second Forward Crab Walk
  4. 1 Min Rest

FINISHER:

3 Rounds

  1. 1 min x Center Plank (Harder Version go feet wide and alternate extending one arm each 15 sec)
  2. Jump Rope x 200 reps (100 forward / 100 backward)
[/vc_column_text][ultimate_img_separator][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239975581{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 2 – Workout 3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  1. 10 x One Arm Kettle bell Cleans ea (Dumbbells ok too)
  2. 30-60 sec Handstand Hold (Easier is feet on box with body piked. Wrists, shoulders, and hips should be vertically aligned.)

FINISHER:

3 Rounds:

  1. 15 ea side x seated twists (8-12# Med Ball)
  2. 50 x Ball Slams (Same ball)
  3. 1 min rest
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474240014502{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffebdd !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”DELOAD WEEK – Workout 1″ use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474240033611{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffebdd !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”DELOAD WEEK – Workout 2″ use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474240047714{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffebdd !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”DELOAD WEEK – Workout 3″ use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

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