Friday

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
Bench 3x5
Rest 5-10 minutes
2x400 meter interval run
2 minutes rest between intervals



Sly looking pretty awesome for being 62.

Wednesday

The beefy dude at the far right is Jim Wendler, a leading strength and conditioning coach in the country, he deloads and so should you. The rest allows recovery and adaption to occur for greater strengths during the next 3 week cycle.

Training:
Deadlift 3x5
Lunges 2x10
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
1 round

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.