A New year and new and better training. We are going to start 2010 with an eight week cycle on speed and power. We will utilize the same training format and our Friday workout will always be a man maker. Perform a dynamic warm up prior to training and a static stretch after. Here we go!
Monday:
2 Board Press: 5@75%, 5@80%, 5+@90%
Box Squat: 8x2 @ 60%
Circuit:
A1: Dumbbell Bench Press: 5
A2: Dumbbell Rows: 10
B1: Glute Ham Raise: 10
B2: Dynamic Leg Swings: 5 ea.
B3: Wall Hip Flexor Drill: 5 ea.
C1: Weighted Pull-Ups: 5
C2: Weighted Pistol Squats: 3 ea.
D1: Triceps Extension: 8 (perform 3 sets)
D2: Biceps: 10 (perform 3 sets)
E1: Reverse Hypers: 10
E2: Weighted Hanging Leg Raises: 10
Perform 2 Rounds of the circuit
Tuesday:
Run 1 mile:
Heavy Prowler or Sled Sprints: 15 seconds for 15 sets
Run 3 miles
Wednesday:
Double Overhead Kettlebell Press: 3x5
Kettlebell Swings/Box Jumps: 10 swings followed by 3 box jumps (3 sets)
Circuit:
A1: Dumbbell Flys: 10
A2: T-Bar Rows
B1: Power Runner: 5
B2: Leg Swings: 5 ea.
B3: Wall Hip Flexor Drill: 5 ea.
C1: Pull-Ups: 10
C2: Pistol Squats: 5
D1: Triceps Push Downs: 1 (perform 3 sets)
D2: Biceps: 10 (perform 3 sets)
E1: Reverse Hypers: 20
E2: Weighted Knee Cross Overs: 20
Perform 2 rounds of the circuit
Thursday:
1 mile run
Hill or step sprints: 100% effort hill or step sprints: 10 sets, 3-4 min. rest
Run 3 miles
Friday: Super Circuit!
Partners
1. Kettlebell Snatch to Squat to Push Press: 5x5
2. Sprint 200 yards
3. Goblet Squats: 5x20
4. Sprint 200 yards
5. Pull-Ups: 5x10
6. Sprint 200 yards
7. Ring Push-Ups: 5x10
8. Sprint 200 yards
9. Horizontal Ring Pull-Ups: 5x10
10. Sprint 200 yards
11. Prowler or Sled Sprint: 5 sets of 20 yards
12. Sprint 200 yards
13. Seated Bag Push or Backward Sled Drag: 5 sets of 20 yards
14. Run 1/4 mile to a hill or steps, sprint up steps, back down and finish with a 1/4 mile.
Saturday: Bike 20 miles
Sunday: Rest and go to Church
Have a great week! NO EXCUSES! Gob Bless!
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