November 30th-December 5th - Monkey Bar Gymnasium

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November 30th-December 5th

Monday - November 30th - Strength

60’s!

Alligator Push Ups

Stability - on knees (1:1, 2:2, 3:3...count)

Strength - regular (same count as stability)

Power - up stairs (1,2,3,4....count)

Renegade Rows - (1:1, 2:2, 3:3....count for all levels)

Stability - Bent over row 8k’s - 12k’s

Strength - 16k’s - 24k’s

Power - 28k’s - 32k’s

Foot Up Lunges - 30 on each side for a total of 60

Stability - 12k’s

Strength - 16k’s - 20k’s

Power - 24k’s - 32k’s

1 Legged Deadlifts - 30 on each side for a total of 60

Stability - 12k’s

Strength - 16k’s - 20k’s

Power - 24k’s - 32k’s

Tuesday - December 1st - Endurance/Strength

Jump Rope Sprints

1 minute rest between sets, alternate between forwards and backwards

30 seconds x 10 sets

Stability - 60 reps

Strength - 80 reps

Power - 100 reps

60 seconds x 6 sets

Stability - 100 reps

Strength - 150 reps

Power - 180

90 seconds x 3 sets

Stability - 150

Strength - 225

Power - 275

120 seconds x 1

Stability - 200

Strength - 300

Power - 360

Wednesday - December 2nd - Strength

Drop Down Sets 2x through - Start off with the heaviest weight that you can handle while still maintaing form. Get as many reps as you can at that weight and immediately drop to the weight below that, do as many reps possible and continue dropping down until you can no longer do the exercise! This is going to complete fatigue or failure.

Seated Press ( these weights are estimates, you may or may not start or finish with these)

Stability - 12k’s, 8k’s, 4k’s

Strength - 16k’s, 12k’s, 8k’s, 4k’s

Power - 20k’s or higher and continue to drop down from there

Seated Kettlebell Rope Drags

Stability - 80%, 60%, 40% of body weight

Strength - 100%, 80%, 60%

Power - 120%, 100%, 80%

Leg Curls - 20, 15, 10, 5

Stability - Supine Bridge hold with Jungle Gym 3 sets of 30 seconds

Strength - 1” hip lift

Power - 1 to 6” hip lift

Thursday - December 3rd - Endurance/Power

Stairs!

Tag Team

1 partner waits at the bottom of the stairs while the other sprints. As soon as partner comes down, slap hands and switch. 20 minutes as many flights as possible!

Windmills 3 sets of 5 on each side

Stability - 4k to 8k

Strength 12k to 16k

Power 20k or higher

Friday - December 4th - Power/Endurance

10, 9, 8, 7.....1 as fast as possible for Stability and Strength Level’s

10, 8, 6, 4, 2 as fast as possible for Power Level only.

Double Snatch

Stability - 8k’s - 12k’s

Strength - 16k’s - 20k’s

Power - 20k’s - 24k’s or higher

Box Jumps

Stability - low box

Strength - 20”-24”

Power - 36” - 42”

Saturday - December 5th - Endurance/Strength

Card Deck

Hearts - Log Jumps (1:1, 2:2, 3:3....count)

Diamonds - Deck Squat

Clubs - Jump Rope x 10

Spades - Sit Outs (1,2,3,4....count)

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July 12 - 16, 2012:

Certified Natural Trainer Course @ Monkey Bar Gymnasium • Darwin, Australia

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"The increase in my muscle definition has also been surprising and has not gone unnoticed by my friends and co-workers. I feel lighter, leaner and more fit than I have at any other point in my life. And it’s only been three months!" - Jacque Reese

"MBG has given me not just my life back, but the inert desire to try harder, faster, and feel like an animal…fit to my environment." - William (Double Day) del Moral

"I learned so much in such a short amount of time. Being at the MBG has reignited a fire under my butt to train even harder" - Chris Atkins

"In the two years I’ve been at MBG I am leaner, stronger, with better blood flow and breathing than ever in my life. These things help me to be a better cyclist." - Jennifer Munger

Monkey Bar Gym Experience: "Your spine is the healthiest I have ever seen in anyone except for a yoga teacher I treat." Consuelo Sanudo "The Monkey Bar is unique. For every exercise there is somewhere to start for the complete beginner and somewhere to go for even advanced athletes. There is a refreshing variety in the types and intensity of exercises, but they are designed for optimal results. The classes are motivating without being competitive. Instruction is consistently excellent. Class participants frequently partner with someone: getting motivation , encouragement, and constructive coaching on form. The approach is well designed and well integrated. In the end, you get out of it what you put into it. Believe me, you will work harder in these classes than you ever would on your own. The results are worth it. I’ve been coming to the MGJ 3-5 days/week since 2003 and the core group of, let’s say, “more experienced people”, hardly misses a day. Why? Besides the fact that starting over is hell, we are old enough to know high quality and value it, and wise enough to realize that in the end you are only the sum of your good habits. Going to the MBG is really a lot of good habits: exercise, diet, discipline, helping others, making new friends. The whole is more than the sum of the parts. And that’s the kind of leverage you need if you’re trying to turn back the clock." Jeff Ford "When I started the workouts in late Jan, I had recently gone to have myself checked out to see what was causing my lower back pains. "Doc", after checking me out, told me my hips wee misaligned. I asked him what I could do to fix it myself. He said it'll take a long time to fix, but stretching is a start. About a week later, a friend, who is a professional golfer, told me about monkey bar gym. He said he had heard nothing but good things about it and that I should try it out. Being a 34 year old former two sport collegiete athlete I hadn't really worked out steady for many years. I was at 226 during the time i started doing the daily workouts. At first I didn't workout everyday, for some reason or another. however, now that 4 months has past, and I'm doing the workouts on average 4-5 times a week, my hips have realigned themselves and the lower back pains have gone away. I went to visit "Doc" again to check the alignment of my hips again. He was amazed. He looked almost confused. He asked what I have been doing? I told him I was stretching and doing a functional workout program. He said whatever it is I've been doing has worked and he's very impressed with the results. I now weigh anywhere from 205-210. My energy throughout the day has increased greatly. I no longer need an energy drink in the middle of the day to get me by. I recommend anyone that is looking for that quick, non-redundant, low risk and high reward workout to look no further. You've found it here at monkey bar gym." Thanks Monkey Bar Gym Rusty Rushing Certified Natural Training Courses: Thanks for everything the past several days. The intensive course was an excellent learning experience for me. I am amazed at the comprehensive system you have developed for optimal health and vitality…its like six sigma for health, it gets to the root cause…this system should be taught in our schools and universities in this country because it contains the foundation for optimal physical well being. Understanding this foundation is the key to sustainable health care in this country. Kudos to you…your vision and passion shows in your enthusiasm for what you do and I can see that shine through with the team at MBG! Jeff Simon - CNT level 2 (April 2010 Intensive course)

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