Jan-Feb 2018

Modes:

3-5 Weeks HYPERTROPHY and Duration Supersets

    A.  SQUAT *10*4 (Assistance *10*3-4)

    B.  Chin Up Hold *00:20 + Handstand Hold *00:30 + Runner's Block Hold *00:30+ L Sit Hold *00:20+ Rest as needed

Day 1

Run Mile

Power Clean

Squat *10*4

BB Step Ups *10*3

Toe Raise *20-30*3

Day 2

3 Rounds

Handstand :30

Deck Squats 00:30

Hinge Rows :30 Reps

Neck Bridge :30

Russian Leg Curl :30 Reps

Hollow Hold :3

RVS Neck Bridge :30

Day 3

Chin Ups *6*3-4

Hollow Holds 00:45

SN HI Pull + Snatch *3+2

Snatch DL *5*3

Day 4

Pike Ups *15-20*3

BB BP *10*4

Row 500m x 4

Push Sled (ankles)

Cable Pushdowns

Day 5

Breaking Freeze & Free Handstands

Run & Clear Object

-then-

Runner's Hold

Pull Up Holds

Headstand Hold

Straddle Stretch

L-Sit Hold

Side Plank R/L

Rest as needed

+ Upper Mobility after

Day 6

Clean and Jerk

Side Lunges

Squat Tool Box or Pause Front Squat

Fast Weight Carry (Wrists)

Heavy DB Curl

Aerodyne Bike Calories

Goals:

1. Strengthen Outer Extremities and Core

(wrists, ankles, neck & torso)

2. Pull Ups 20 Unbroken

3.  Practical Cardio (Sub 8:30 Mile, Sub 7:45 2000m Row, Carries, Sled, Boxing)

4. Barbell Snatch, Clean and Jerk, Squat ONCE per Week

5. Loose 7-10lbs Fat

JAN-MAR 2018 Plan

3-4 Days per week.

Sessions length 1:30 or less

Goals:

1. Strengthen Outer Extremities and Core

(wrists, ankles, neck & torso)

2. Pull Ups 20 Unbroken

3.  Practical Cardio (Sub 8:30 Mile, Sub 7:45 2000m Row, Carries, Sled, Boxing)

4. Barbell Snatch, Clean and Jerk, Squat ONCE per Week

5. Loose 7-10lbs Fat

Modes:

3-5 Weeks HYPERTROPHY and Duration Supersets

    A.  SQUAT *10*4 (Assistance *10*3-4)

    B.  Chin Up Hold *00:20 + Handstand Hold *00:30 + Runner's Block Hold *00:30+ L Sit Hold *00:20+ Rest as needed

3-5 Weeks Ramp Up Durations Diminish Rest + de-emph hypertrophy

   A.  Handstands *01:00 + Pull Up Holds *00:30 + Rest 00:30

   B.  SQUAT *6-8*3 (heavier)

3-5 Weeks Long Duration Holds (with equal rest) + Heavier Barbells

   A. Max Pull Ups, Headstand 02:00, Neck Bridge 2:00, Plank 03:00, Hanging L-Sit (Rope) *01:00

   B.  Squat *3*5

120517

I have been terrible about recording workouts.

They have happened - all holiday haphazard - but they have happened.

Interval Day:

Roll & Brief Stretch

Erg Skier :30/:30*11 Rounds

Woodway Push :30/:30* 11 Rounds

16kg KB American Swing :30/:30*8 Rounds

+ :30/:30 KB RDL (cause left hamstring threatened to cramp

2 Rounds

:30 Supine Rotation

:30 Rest

4Lb MBA Russian Twist

:30 Rest

:30 Side Plank R

:30 Rest

:30 Rest Plank L

+

1 Round

:30 Supine Rotation

:30 Rest

4Lb MBA Russian Twist

:30 Rest

:30 Plank Rotation Pelvis

Stretch