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]

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