Monitor your progress with this chart!:  monthly_workout_sheet.xls

WEEK TWO of January 2010 Goals: to dramatically improve your strength, power & conditioning!!!

• This is WEEK TWO of repeating the WOW's for the whole month!! Check out the NOTES on each workout!!
  
• Keep track of your workouts and THIS WEEK bump your results up a rep or two or improve your time a bit!!
• Plan each week to improve some OR ALL of the WOWs sessions...THIS IS HOW WE CONSTANTLY IMPROVE!
  
• 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 last weeks results. Do it and i promise each week you'll feel the difference!!!
• GOOD LUCK!!
  

Mondays: Top of Minute x 12 (at the top of each minute, do one set of amap without stopping up to 10, minimum 1, rest for remainder of minute, then next minute begin second exercise, again doing amap w/o stopping, continue alternating for 12 minutes. Keep track of total reps for each and all exercises to improve ea.week) WEEK TWO Important Note: Go up to the next level and cut the reps down so that instead of doing sets of 8-10, you're doing sets of 3-4 at the next level of difficulty. Challenge yourself to higher and higher levels. If you are stability level, use this time to practice form and getting in lots of solid reps.

1. HSPU's                   down dogs/box down dogs/hspu (6 total sets)
   
2. chin ups (strict)      90 deg or assisted/chin ups/chin ups (6 total sets)

1. front squat (racked) 25%/40%/60% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!
   
2. dead lift 50%/75%/100% (6 total sets) Totally fine here to go real heavy, sets of 1-3 is cool!!

done, now make sure to write down your totals (Track your results) and then plan on beating those numbers next monday!!:)

Tuesday: VO2 Max (this is our new VO2 test, your goal is to go as long as you can and then get your time when you're done. The two exercises you'll alternate are jumping rope and one arm kettlebell snatch)

NOTE: Last weeks top time was 23 minutes by Power levels Peter Froehle!! Great job Peter!!

• If last week you hit 19 minutes and 120 reps on the JR, try to get up to 20+ minutes or hit more reps on the JR before the minute is up.
• every other minute you'll do more work.
• every other minute you'll alternate the two exercises: JR & KB
• keep hitting the goal reps each minute of both exercises: JR & KB
• once you cannot hit the goal reps OR have to stop...Your Done!!
• make sure to get your time and Track your results, so you can beat it next week!
• stability level or anyone who has trouble doing faster jumping rope OR fast KB snatches, if you hit a wall due to lack of speed here simply use the extra time to practice adding some speed to each movement until the rest of the class is just about done!!
  

1. 80 reps
2. 10 total reps
3. 90 reps
4. 12 reps
5. 100 reps
6. 14 total reps
7. 110 reps
8. 16 reps
9. 120 reps
10. 18 total reps
11. 130 reps
12. 20 reps
13. 140 reps
14. 22 total reps
15. 150 reps
16. 24 reps
17. 160 reps
18. 26 total reps
19. 170 reps
20. 28 reps
21. 180 reps
22. 30 total reps
23. 190 reps
24. 32 reps
25. 200 reps
26. 34 total reps
27. 210 reps
28. 36 reps
29. 220 reps
    

30 minutes is the max of time of this workout...basically if you do this, your a super bad ass!!!!!!

Wednesday: 1-3 Max Work (do many work up sets!! til at max load/reps - if you reach a weight that is the max weight you have then do as many reps with that weight as possible)

1. KB alternate back press - work up at each level with low reps til at max
   
2. KB renegade rows - work up at each level with low reps til at max

• stability level practice the two lifts alternating the two working up slowly doing sets of 12 or more at each level til you cannot do more.

alternate the two doing work ups til you are at your Max work load, then do vertical jumps 2/1/0, then do broad jumps 2/1/0 unless you're stability level.

NOTE: Remember your best jump from last weeks and try to beat it at each 2/1/0 level!

1. Vertical Jump - 2/1/0 power jumper x 10 to rim jumps (mark your final height of best jump when not resisted (at 0).
   
2. Broad Jump - 2/1/0 power jumper x 5 jumps as far as possible (mark your longest jump when not resisted (at 0).

• stability level practice the two exercises following exercises, alternating for 3 x 15 of each: hindu squats & cable full extensions.
• Track your results and then plan on beating them next wednesday!!

Thursday: Zulu Warrior 3 - NOTE: last weeks best was 4 times thru for power level! FB your results!!

1. 120 yard Farmers Walk - 40/60/80% bw
2. 20 capoeira lunges (20 each side)
3. 90 yards Power Wheel crawl - crawl/PW/PW
4. 30 MB Slams onto mat - 3-4kg/5-6kg/7kg+

(3 x thru AFAP, just keep moving!! Track your results so you can beat them next thursday!!)

Friday: 15/15 x 10 C/P (do work during first 15 seconds, then rest for next 15 seconds, repeat for 10 minutes. Do your best to maintain same rep count per minute for the 10 minutes. You can do sets of 3/3 for all 20 sets for 60 total, or sets of 3/4 each minute for 70 reps for example. All the way up to sets of 5/5 each minute for 100 reps total).

NOTE: Like last mondays workout, this is totally fine to go real heavy here instead and do 1-3 a set!

• women: 8k's/12k's/16k's - Tops for women was Jessica Rucker who at 130 lbs did 41 reps with the 24s!!!
  
• men: 12k's - 16k's/20k's/24k's - Top all time score here is 80 reps with the 32s and with the 24s, 3 have done 100 reps as well.
  

Make sure to bump up your reps this week, adding 1 rep a set or every other set is the way to progress here. OR go up to the next level!! The Big Goal is to hit 100 reps (sets of 5), if you've hit it before then use the next weight up. Each week your goal is to add reps OR move up to the next level of resistance and then you'll probably begin at around 60-80 reps (sets of 3-4).

Track your results so you can improve them next friday!!!!

Saturday: 30/30 x 8 times thru (32 minutes)

1. box push
2. up down dogs
3. fast hands
4. seated tucks (knees to chest and back up to full extension with hands touching overhead and feet staying 2" off the ground)

Just training workout...no counting, just do it:) and get a sweat!! haha

Sunday: just rest and relax and get ready for next week and improving each workout!!