February WOW 2010 we're going to do two 2 week cycles of MBG exercises.

WEEK ONE OF WOW!!

• Keep track of your workouts, Week One and Three match, as do week Two and Four.
• Check out the NOTES on each workout!!
  
• Plan each week to improve some OR ALL of the WOWs sessions...THIS IS HOW WE CONSTANTLY IMPROVE!
• RE-READ EACH WORKOUT!! As each has been slightly modified for the last week!!
  
• Train Hard, Sleep Well, Drinks lots of H20, Eat strong plant foods & do your Eischens Yoga poses daily!
• This week you should look at each workout with excitement to beat previous results. Do it and i promise each week you'll feel the difference!!!
• GOOD LUCK!!

Monday: 100 Yard Workout (do the 100 yards in as few sets as possible, goal is 4 sets or less)

1. Handstand Walks - Lateral on floor / Lateral facing wall / Lateral back to wall OR free HSW
2. Chin ups or pole/rope climb - 90 degree / PUR assisted or pole climbs / chins or kips or pole or rope
   
3. Broad Jumps - cable full extensions / 1 band Power Jumper broad jumps / 2 bands PJ broad jumps

• alternate 1 & 2 til done, then move to 3, alternating sets til 100 yards is completed
• ON BROAD JUMPS - if you can broad jump 8' or more then use 1 band of the power jumper, if you can jump over 9'6" then use 2 bands.
• GOAL FOR BROAD JUMPS - 40 jumps or less is the goal
  

Tuesday: 40/20 x 25 minutes (5 stations repeated 5 x thru, amap each station)

1. Jump rope - practice technique forw & back / 100 reps / 120
2. Sit outs - practice technique / amap / amap
3. Cable punches - light cable left rights / medium / medium
4. Burpees or Mountain climbers
5. Swimmers to star extensions (same as full extension except you take arms out wide to sides

Wednesday: Heavy 8 x 3 (work ups), stability level do 4 sets of 16. For the 8 sets of 3, keep working up until you're at a weight that challenges you for sets of 3, not a weight that you have to strain or cheat to do 3. Get clean, quick and powerful reps for each exercise. With both exercises there should be NO pressing to lock out the arms, it should happen quickly and powerfully. If you find you're ending up with bent arms and having to press to lock out, then the kb's might be too heavy for you...we want a quick full lock out of the arms for both.

1. Split jerk with 2 kettlebells - front warrior is the end position here, so from standing quickly as possible press and move into the split jerk (front warrior) position. It is more important to get the form down pat here than to go to heavier weights, make sure you're in a full split jerk (front warrior) position on each side, then step forward keeping kb's overhead, then bring them back down to racked position.
   
2. Double Snatch - stability level use 1 kettlebell for swings first, when you have that down pat, then you can begin to practice high pulls and then 1 arm snatches. stability level practice form here, do not go heavier.
   

• do alternating sets of warm ups for first 2 sets, then continue work ups but count the sets, focus on form and making each rep a clean and powerful rep
  

1. Power wheel inch worms: 3 sets of - 10 yards (no pw) / 10 yards with pw / 15 yards with pw

• alternate 1 & 2 til done, then do 3 for 3 sets at your level

1. zig zag run - 12 yards
   
2. crawl - 10 yards
   
3. mountain climbers - 20
   
4. frog hop backwards - 10 yards
   
5. mb russian twists - 20 each side
   
6. duck unders - under 3' high cable 5 yards one step forward with each duck under
   
7. burpees - 15, go back to 1 and repeat again and again:)

Friday: Body ESP (endurance, strength, power) instructor led class unless of course you're training on your own:), do an ALL OUT set, rest 15-30 seconds, a bit longer if you need, get some water, write down what you did, then do next exercise. do amap reps at each station, keep track of reps.

FORM IS SUPER STRICT, 2 count up (breathing out), 1 second pause at top, 2 count down (breathing in), 1 second pause at bottom, repeat all reps this way. GOAL IS ALL SETS ABOVE 10 REPS MINIMUM, UP TO 30 REPS, IF YOU THINK YOU CAN DO 30+ REPS, MAKE IT HARDER!! GO TO NEXT LEVEL OR ADD MORE RESISTANCE!!

1. push ups - knees / regular / power push up 1-2 bands or with weight vest
   
2. body rows - 60 degrees / 90 degrees / box 90 degrees can add vest
   
3. tiger push ups - knees / tigers / feet on 12" box or add vest
   
4. bent over rows - 30% bodyweight / 50% bw / 70%
5. hindu push ups - knees / hindus / divebombers can add vest
   
6. side to side body rows - 60 degrees / 90 degrees / box 90 degrees (left & right, middle row = 1)
7. alligator push ups - knees / alligators / alligators with PPU or vest
8. alternate bent over rows - 30% / 50% / 70%

rest 5 minutes, keep track of totals, then move on to second group

1. lunges - 20% / 40% / 60% bw
2. power wheel or jungle gym curls
   
3. foot up lunge (left, then right) - on box / on jungle gym / on cable or nothing
4. swings - 30%/40%/50%
5. front squat - suitcase 30% / racked 40% / racked 50%
6. power wheel curls / jungle gym runners / jungle gym runners

keep track of each total, get some water, cool down:)

Saturday: Brazillian jiu-jitsu 30 minute warm up: go thru the 8 exercises as many times as possible over the 30 minutes. The distance should be about 10-12 yards across the floor.

IF YOU'VE DONE THIS WORKOUT BEFORE FOR OVER 80 REPS, THEN PUT A WEIGHT VEST ON.

crawl > army crawl > cartwheels > swimmers > hip escape (shrimp) > broad jump & burpee > sit outs > frog hops (alternate forwards and backwards each set)

Sunday: Rest & Recover Day:)