Monitor your progress with this chart!:  monthly_workout_sheet.xls

WEEK FOUR of January 2010 Goal: This is IT!! Really smash the numbers you began at the start of the month!!

• This is WEEK FOUR of repeating the WOW's for the whole month!! Check out the NOTES on each workout!!
  
• Keep track of your workouts and THIS WEEK really go for it to improve on your times or reps or loads!!
  
• 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 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 maximum of 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) Important Note: If you've done it with sets of 10, for sure this week go up to the next level and cut the reps down so that instead of doing sets of 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: What's your best so far? The MBG's best so far is 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!!
• BUT!!! If you want to still get more sweat? Then keep practicing for the full 30 minutes alternating each min!!
  
• 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: HEAVY DAY (do 2-3 warm up sets befor working with your max weight. then perform one of the following with that weight: 8 sets of 2-3 OR 6 sets of 4 OR 5 sets of 5 OR 4 sets of 6)

1. KB alternate back press - a press each arm = 1 rep. rotate so you're almost punching on your side!
   
2. KB renegade rows - a row on each arm = 1 rep. try not rotate at all, it's harder and straighten that body!!:)

• 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. before going up heavy your goal is 12 each side with perfect form.
  

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).

TELL US IF YOU GET THE GOLD STANDARD 100 REPS: WOMEN 16K'S, MEN 24K'S or post it on our FB page!

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).

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 MONTHS NEW MBG WORKOUTS!!!!