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

Wednesday

Balance your training, its no good to be to weak to jump or lift something and only be in good enough condition to walk to the squat rack.

Training:
Bench 3x5
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
Go light we are still deloading

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:
Squat 3x5
Rest 5-10 minutes
Hill sprints again however warm-up and then do a couple of sets and call it a day. This is a deload week



She is good at burpees

Saturday

I firmly believe that fitness should enhance your life and not dominate it. I have read stories of people getting fired from jobs, getting divorced, and re-arranging entire schedules just to be able to workout. I can understand if a professional athlete's life at certain times requires them to devote themselves night and day for their sport, or if an amateur has a competition near. There is more to life and devoting yourself to a healthy and fit lifestyle is a different and worthwhile matter altogether. Use fitness and fitness goals as a vehicle to a more fulfilling life, there is a lot out there and being healthy and strong makes it all that much better.

Training:
Power-clean 3x3
Deadlift 5,3,1
Rest 5-10 minutes
6x400 meter run
2 minutes rest between intervals

Thursday

Many roads lead to strength and conditioning, there is no "one" way to reaching fitness goals. Some are better than others and what works for some people may not work for others. What the most successful lifters and fitness enthusiasts have in common is discipline and commitment. Most people have program ADD, they are always jumping from one protocol to another, never giving a program a chance to work. The successful stick with it, they hammer away and only sometimes make little tweaks to the regime. I often get asked how much I max out lifts, typically anywhere from 5-8 months after I start a new cycle. In the mean time I'm training sub maximal and getting stronger. You will not find many heavy singles in my gym.

Training:
Bench press 5,3,1
Rest 5-10 minutes
Dumbbell thrusters x 20
Swings x 15
Pull-ups x 10
Burpees x 5
3 rounds fast as possible