This week we are starting a new 5 week cycle. We will lift heavy on our core lifts and utilize higher reps on our auxiliary lifts. We will change core lifts every 2 weeks. We will deload on week 5. Remember to perform a dynamic warm up prior to each workout and a post workout static stretch. Here we go! NO EXCUSES!
Monday: Total Body
Floor Press: 5,3,2,1 (perform a 1 rep max on the last set)
Squats W/Chains: 4x5 70% w/40lbs of chains
Circuit:
Alt. Dumbbell Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 20 reps
Leg Curls: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps
Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!
Tuesday: Set the squat up on the following stations, 2 people per station.
1. Sled Sprints
2. Burpee/Push-Ups
3. Burpee/Pull-Ups
4. Rope Climb
5. Concept 2 Rower
30/30: Perform exercise for 30 sec. Rest 30 sec. and proceed to the next exercise. Rest 2 min. between rounds. Perform 10 rounds.
Wednesday: Total Body
Single Arm Overhead Kettlebell Press; 4x5
Good Mornings: 4x5
Circuit:
Dumbbell Bench Press W/Pause: 10 reps
Pistol Squats: 3 reps
Weighted Pull-Ups: 5 reps
Walking Lunges: 20 yards
Alternating Up-Right Row W/Kettlebell: 15 reps
Close Grip Bar Push-Ups: Max reps
Biceps: 15 reps
Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!
Thursday: 1 mile warm up run. Weighted hill sprints W/ 20 lb. Xvest. Sprint up and walk down. 3 mile run.
Friday: Total Body Circuit
2, 24kg Kettlebells
1. Run 1/4 mile
2. Push Press Squat: 10 reps
3. Rope Climb: 1 rep
4. Ring Push-Ups: 20 reps
5. Pull-Ups: 20 reps
6. Kettlebell Swings: 20 reps
Perform 4 round with as little rest as possible.
Run 1 mile.
Saturday: 5 mile run
Sunday: Rest and go to church
Have a great week! Train hard and smart! NO EXCUSES!
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