Monday

For this weeks lifting portion of the workout the weights will need to be lowered to allow a deload of intensity and rest. The sets will go as follows set 1: 40% of the weight lifted last, set 2: 50% weight lifted, set 3: 60 % weight lifted. This will be for the entire week of the strength portion. It will feel light but enjoy it.


Training:
Press 3x5
Dumbbell over head press 2x10
Pull-ups 2x10
Rest 5-10 minutes
1 mile run

Friday

I was indisposed on Wednesday and could not post, however if you are following the training then Bench would have been done with 5x3x1 reps and then the appropriate accessory movements and then light conditioning afterwards.

Training:
Squat 5x3x1
Weighted sit-ups 4x10-12 resp
Good mornings 4x10-12 reps
Rest 5-10 minutes
3x400 meter sprints
2 minutes rest between each sprint

Monday

A word on the 400 meter intervals. These are meant to be run hard the entire distance and the 2 minute rest should allow for near complete recovery. The rest will allow each interval to be done very intensely, every time. These intervals will stoke the furnace for burning fat.

Training:
Deadlift 5x3x1
Weighted sit-ups 4x10-12
Lunges 4x6-8 per leg
Rest 5-10 minutes
Barbell complex
power clean x 5
front squat x 5
push-press x 5
Romanian deadlift x 5
Bent row x 5
Rest 1 minute
3 rounds

Friday

We were born small and weak but nobody said we had to stay that way.

Training:
Press 5x3x1
pull-ups 4x10-12
push-ups 4x25
Rest 5-10 minutes
5x400 meter sprints
2 minutes rest in between intervals







What gym class should look like in every school.

Wednesday

If it's important do it everyday, if it's not don't do it at all.

Dan Gable

Training:
Squat 3x3
Weighted sit-ups 4x10-12
Good mornings 4x10-12
Rest 5-10 minutes
50 double-unders
5 dumbbell snatches per arm
40 double-unders
4 dumbbell snatches per arm
30 double-unders
3 dumbbell snatches per arm
20 double-unders
2 dumbbell snatches per arm
10 double-unders
1 dumbbell snatches per arm

If you can't do double-unders triple the number for single jumps.

Monday

Adventure isn't hanging on a rope off the side of a mountain. Adventure is an attitude that we must apply To the day to day obstacles of life - Facing new challenges, seizing new opportunities, Testing our resources against the unknown and in the process, Discovering our own unique potentional.

John Amatt


Training:
Bench press 3x3
pull-ups 4x10-12
Dumbbell over head press 4x10-12
Rest 5-10 minutes
1.5 mile run
For time





Can't do pull-ups? Do body rows.

Friday

The journey is the reward.
Chinese Proverb

Training:
Deadlift 3x3
Weighted sit-ups 4x10-15
Lunges 4x6-8 per leg
Rest 5-10 minutes
4x400 meter sprints
Rest 2 minutes between intervals








Just a couple examples of how to perform a standing or seated goodmorning. Start light, I've had very good results with only 135 lbs.

Wednesday

With this blog I have provided a very good amount of quality training information free to anyone who happens along this site. However the results are up to you. It is your dedication and discipline that will drive the performance or body composition results. I will continue with the training and info, the rest is up to you.

Training:
Press 3x3
Pull-ups 4x10-12
push-ups 4x20-25
Rest 5-10 minutes
1.5 mile run
For time

For the accessory pushing exercise a variety of movements can be used such as dips, dumbbell bench presses and standing dumbbell presses.

Ross Enamait pulling 565 lbs at a body weight of 180 lbs

Monday

One must work and dare if one really wants to live.

- Vincent van Gogh

Training:
Squat 3x5
Weighted sit-ups 4x10
Goodmornings 4x10
Rest 5-10 minutes
200 double-unders for time

Friday

Hybrid Fitness: Consumption will cause excessive performance.

Training:
Bench press 3x5
pull-ups 4x10
1 arm dumbbell press 4x10 each arm
Rest 5-10 minutes
3x400 meter interval sprints
Rest 2 minutes between intervals

Wednesday

People have far more energy than they give themselves credit for, and tend not to be as tired as they claim or "feel". A big pet peeve of mine is people saying they would rather only live 50 years eating whatever they wanted than 80 eating healthy. Really? Well I'll bet my weekend that when those 50 years are up they wished they stayed healthy and had the discipline to eat healthy and live longer.

Training:
Power clean 5x2
Deadlift 3x5
Lunges 4x10
Rest 5-10 minutes
power clean x 5
front squat x 5
push-press x 5
Romanian deadlift x 5
Bent row x 5
Rest 1 minute
3 rounds

Back with regular updates

After computer issues, the military and general life issues, regular updates are back. Got a new rotation of workouts and a bit different style of programming.

Training:
Press 3x5
pull-ups 4x10
Push-ups 4x25
Rest 5-10 minutes
1.5 mile run
For time



The strongest teenager in America