Monday December 29th, 2014

Lifestyle

Week 1, Day 1 Upper Body Push/Lower Body Pull

*reminder these are working sets. Each movement will require some prep and warm-up sets prior to the working sets.

3 sets:

A1. Bench Press x 8 reps; rest 1 min
A2. Superman Isometric Hold for 1 min; rest 1 min

video: http://www.inmotionlife.com/superman-superwoman-exercise/

3 sets:
B1. Push-ups x8-12 reps; rest 1 min.   Must be perfect. Use bench or bar push-ups.  Scale up to ring push-ups

B2. RDL x 8 reps; rest 1 min.    STAY TIGHT.  Brace abs, squeeze glutes.

+

AMRAP 20 min
10 lite KBS
20 DU or 40 Singles
Row 500m


Day 2
"sweat sesh"
warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups  --use incline

Airdyne :
10s all out
Pedal lightly for 1:50
x 10 sets


Notes on Lifestyle program:
This will be a 3 days a week program with barbell/aerobic workouts being posted on Mon,Wed, Fri. Do the workouts in this order. On Tues, Thurs, Sat will be a post a warm-up and aerobic work only. Only do the Tues, Thurs, Sat work if you will make it to the gym 4x or more that week. The top priority workouts are Mon,Wed,Fri.  You may complete them on other days.

Fitness:

A. Snatch work-  may use power snatch.  Build to a moderate single.  Got 4-10 good singles in.
B. Start at a moderate weight and complete 3 reps per minute until it gets difficult

C.
3 sets for max reps:
2 Minutes - Max reps Wall Balls - cap at 40
2 minutes Max Double Unders
1 minute rest


Performance:

A. Squat Snatch – Build to tough single quick.
B. Squat Clean Gauntlet – 3 reps on the minute beginning at 75% 1RM, add 10# each minute until failure

C.
4 sets for max reps:
2 minutes – Max Rep Wall Balls
1 minute – Max Rep Double Unders
rest 1 minute