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January 2010 Goal: to dramatically improve your strength, power & conditioning!!!
- For the first time ever, we are repeating the WOW's for the whole month!!
- Keep track of your workouts, challenge yourselves and your friends at MBG or MBG online, then plan on beating your PR's the next week...and you will!!
- Plan each week to improve some OR ALL of the WOWs sessions.
- Train Hard, Sleep Well, Drinks lots of H20, Eat strong plant foods & do your Eischens Yoga poses daily...either the beginner sequence or 2-3 poses!
- IF you do this, YOU will reap the rewards of being leaner, feeling better AND being in 25-40% greater strength & condition!!!
- 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)
- HSPU's down dogs/box down dogs/hspu (6 total sets)
- chin ups (strict) 90 deg or assisted/chin ups/chin ups (6 total sets)
rest 5 minutes
- front squat (racked) 25%/40%/60% (6 total sets)
- dead lift 50%/75%/100% (6 total sets)
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)
- 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!
Jump Rope 1A Kettlebell Snatch
- 80 reps
- 10 total reps
- 90 reps
- 12 reps
- 100 reps
- 14 total reps
- 110 reps
- 16 reps
- 120 reps
- 18 total reps
- 130 reps
- 20 reps
- 140 reps
- 22 total reps
- 150 reps
- 24 reps
- 160 reps
- 26 total reps
- 170 reps
- 28 reps
- 180 reps
- 30 total reps
- 190 reps
- 32 reps
- 200 reps
- 34 total reps
- 210 reps
- 36 reps
- 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)
- KB alternate back press - work up at each level with low reps til at max
- 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.
- Vertical Jump - 2/1/0 power jumper x 10 to rim jumps (mark your final height of best jump when not resisted (at 0).
- 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
- 120 yard Farmers Walk - 40/60/80% bw
- 20 capoeira lunges (20 each side)
- 90 yards Power Wheel crawl - crawl/PW/PW
- 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).
- women: 8k's/12k's/16k's
- men: 12k's - 16k's/20k's/24k's
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)
- box push
- up down dogs
- fast hands
- 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!!
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