Category Archives for "Cait"

Oct 24 -Jan 15th 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 cycle will consist of three different week long programs that will be repeated three weeks in a row followed by one week of deload.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Weeks 1-3: October 24th – November 11″ font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][/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=”Workout #1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 x Pull-ups (Use assisted Machine) (Add 3 reps per week – 10-13-16)
  • 10 x PB Dips (Use assisted Machine if needed)
  • 10 x Gobble Squat (35-45# Weight)
  • 20 x Rotating Sit-up (Add 5 reps per week – 20-25-30)

FINISHER:

3 Rounds
1 min Farmers Carry (2 x 40-50#)
1 min Shuttle Run[/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=”Workout #2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds (Add 3 Reps per week – 10, 13, 16)

  • 10 x Body Rows (Bar at hip height) (Add 3 reps per week)
  • 10 x DB Shoulder Press (25#)(Add 3 reps per week)
  • 10 x Deadlift (Use Dumbbells, Kettlebells or Bar) Total weight should be around 75# – 120# based on ability to maintain neutral spine. (Add 3 reps per week)
  • 10 x Sit Up and Reach (Hold 2 x 10-15# DBs) (Add 3 reps per week)

FINISHER:

3 Rounds
30 x alternating Toe Touches
200 x Jump Rope[/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=”Workout #3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 30-60 sec x Flexed Arm Hang (Chin above bar – Use assisted machine if necessary) (Add 5 seconds per week)
  • 10 x Push-ups (Feet on 6″ – 12″ Box) (Add 3 Reps each week)
  • 10 x StepDowns (Use bench at least above knee height. Start at top and lower till just your tip toe touches floor behind you. No bouncing of the floor.)  (Add 3 Reps each week)
  • 10 each way x Leg Lift Circles (Add 5 each week)

FINISHER:

Tabata 20/10 x 8 Rounds
Battling Rope Drills[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Week 4 – DELOAD WEEK: November 14th – 20th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][vc_column_text]This week continue Martial Arts but cut back a bit. Also Here are two assignments that you will complete on separate days.

  1. Run 2 miles timed
  2. 10 x 50m Sprints (Good warm-up) Walk back to start line and repeat.
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Weeks 5-7: November 21st – December 11th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][/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=”Workout #1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 each side x Renegade Rows (20-35# dbs) (Add 3 reps each week)
  • 30-60 sec x Static Hold bottom of Parallel Bar Dip (lower until upper arms parallel to floor and hold. Keep elbows squeezing in towards sides) (Add 5 seconds each week)
  • 10 x Squat Jumps (To make it harder hold a weighted med ball or dumbbell at chest height. Only add weight if you can land softly with good knee alignment)  (Add 3 Reps each week)
  • 60-90 sec x Center Planks  (Add 10 sec each week)

FINISHER:

Tabata 20/10 x 8 Rounds

  • Ball slams (12# ball)
  • Jumping jacks (Fast)
[/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=”Workout #2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 x Pull-ups (On assisted machine make the weight 5# lighter (Harder) (Add 3 reps per week)
  • 10 x Dbl Dumbbell Clean And Press (5# Heavier than Week 1 Shoulder Press) (Add 3 Reps each week)
  • 10 x Deadlift (Add 5-10# more weight than first cycle.) (Add 3 Reps each week)
  • 15 x Wide leg Sit-up and touch as far forward between legs (Add 5 each week)

FINISHER:

500 Jump rope turns for time (Try to beat your time each week)[/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=”Workout #3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 each side x One Arm Cable Row (Cable in left arm, right leg forward. Body rotation is ok.) (Add 3 reps per week)
  • 10 x Hindu Push-up (Elbows stay close to your sides, no chicken winging) (Add 3 Reps each week)
  • 10 x Walking Lunges each side (Use 15-25# dbs held at chest height in the racked position) (Add 3 Reps each week)
  • 30-60 sec x Side Planks (Use straight arm with hand on ground instead of on elbow) (Add 5 sec each week)

FINISHER:

Side shuffle 10y, do a squat thrust, side shuffle back, do another squat thrust.
Continue this until you reach 30 total squat thrust.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Week 8 – DELOAD WEEK: December 12th – 18th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][vc_column_text]This week continue Martial Arts but cut back a bit. Also Here are two assignments that you will complete on separate days.

  1. Run 2.5 miles timed
  2. 10 x 50m Sprints (Good warm-up) Walk back to start line and repeat.
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Weeks 9-11: December 19 – January 8th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][/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=”Workout #1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 30-60 sec x Flexed Arm Hang held at 90 deg elbow bend (head is below the bar)  (Add 5 sec per week)
  • 10 x Pike Push-up  (Add 3 Reps each week)
  • 10 x Asymmetric Squat holding one dumbbell at hip height (10 reps in left hand, 10 in right hand) (Add 3 Reps each side per week)
  • 30 x Cable Twist (15 ea side) (Set cable to chest height and face the attachment point) (Add 5 reps each week)

FINISHER:

Set a timer for 8 min countdown. Complete as many rounds as possible.

  • Sprint 15y forward
  • Run backwards 15y
  • Side shuffle 15y out and back
  • crawl 15 yards
[/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=”Workout #2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 x Around the World Body Rows (Up at an angle to the left hand, slide across with chest touching bar to right hand, lower back to hang. Alternate directions each rep.) (Add 3 reps per week)
  • 10 x DB Floor Press (Use 25-35# dbs) (Add 3 Reps each week)
  • 10 x Weighted Step-ups each leg (Do all on one side first, then the other. Use a bench at least as high as the top of your knee. Use two 10-25# dbs ) (Add 3 Reps each week)
  • 15 x Straight Leg toe Touches (Lay on back with legs extended to the sky. Crunch up and touch your toes (or past of you can)) (Add 3 reps each week)

FINISHER:

Cycling??? Do you have access to a bike at the gym?

15/15 x 10 rounds bike sprints. Aim for high RPM’s at a moderate resistance.[/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=”Workout #3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 each side x One Arm Cable Pull Downs (This is a machine at the gym where you sit. left Arm first, then right) (Add 3 reps per week)
  • 10 x 4 Count Bench Dips (Go half way down and pause for a second, go all the way down and pause, come up half way and pause, straighten arms back to the top.)(Knees bent is easiest, then legs straight on floor, then legs straight on bench of equal height.) (Add 3 Reps each week)
  • 10 x Sumo Deadlift (Feet double hip width, grab weight from between legs. Use similar weight and previous weeks +/-) (Add 3 Reps each week)
  • 10 x Side Bends (Use 20-40# DB or KB) (Add 3 reps each week)

FINISHER:

3 rounds. Hit the jump rope hard.

  • 1 Min Jump rope (120-180 reps)
  • 1 min invisible chair squat on wall
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Week 12 – DELOAD WEEK: January 9th – 15th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][vc_column_text]This week continue Martial Arts but cut back a bit. Also Here are two assignments that you will complete on separate days.

  1. Run 3 miles timed
  2. 10 x 50m Sprints (Good warm-up) Walk back to start line and repeat.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

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:

 [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

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

[attention]…[/attention]

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)