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Week OneWeek TwoWeek Three

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ExerciseSet/RepsWeightExerciseSet/RepsWeightExerciseSet/RepsWeight

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Date8/26/2007

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MondayAAnderson Squats5/4205ADB Clean & Push Jerk5/375ADB Snatch Singles5/3/2007

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Dynamic StrengthBDepth Jumps5/524" boxBBox Jumps5/313 risersBDB Squat Jumps5/3

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4 Circuits4 Circuits4 Circuits

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C1Wall Sits60sbwC1DB Lunges5 reps60lbsC1Wall Sits60sbw

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C2Squat Jumps10 repsbwC2Jump Lunges10 repsbwC2Squat Jumps10 repsbw

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rest 120s before C3rest 120s before C3rest 120s before C3

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C3Pushup Holds30sbwC3NG chins, towel assisted4 repsbwC3Pushup Holds30sbw

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C4Depth Pushups5 repsbwC4Explosive chins3 repsbwC4Depth Pushups5 repsbw

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rest 120s before C1rest 120s before C1rest 120s before C1

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FinisherMed Ball Slams for time100 reps4m, 24sFinisherDB Pull and Catch3x15x250lbs

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D1Shoulder StretchingD1Shoulder StretchingD1Shoulder Stretching

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D2YTWLs12/10/85lbsD2YTWLs10/10/95lbsD2YTWLs2x15-20

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D3Band Pullaparts3x15D3

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NotesThis workout was a lot of fun. The depth jumps seemed like they'd be easy, but they were really hard. Then, to follow them up with wall sits and squat jumps was murder. The MB slams got some attention. They are really loud in an aerobics room.

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Tuesday

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GPP/Warrior Challengeshort hills (50 yards?)10

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1.1 fast (for me) run

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Notes

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Wednesday

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Hill SprintsSwapped for Tues

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2.2 miles running

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Workout (RE)ACorner Squat/Push Press3x8bar+90ASquats25 reps *ASquats25 reps *

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B1Depth Pushups/Feet Raised3xMaxbw

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B2BB BO Row3x?165

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C1Running Man Curls3x830

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C2Serratus Crunch3xMax45

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C3Woodchoppers3xMax45

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D1Shoulder StretchingB1Shoulder StretchingB1Shoulder Stretching

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D2Face Pulls2x12?B2Face Pulls2x12B2Face Pulls2x12

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D3DB Figure Eights3x60s?B3DB Figure Eights3x60sB3DB Figure Eights3x60s

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Notes

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Thursday

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RestA1Prone Cobras (10&2)3x30sA1Prone Cobras (10&2)3x30sA1Prone Cobras (10&2)3x30s

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A2Scap Wall SlidesA2Scap Wall SlidesA2Scap Wall Slides

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NotesI hate rest days when there's nothing going on...

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FridayASquat (test)n/aASquat4x4ASquat6x3

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Max StrengthBSingle DB C&P4x4x2BSingle DB C&PP4x4x2BSingle DB C&J4x4x2

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C1TRX Pistol4x4bwC11 Leg DB Squat4x4C1TRX Pistol5x4bw

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C2DB Row4x4C2Chins4x4C2DB Row5x4

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D1TRX Ham Curl3xMaxbwD11 Leg DB RDL4x8D1TRX Ham Curl4xMaxbw

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D2Corner Press3x8D2Dips4x8D2Corner Press4x6

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E1Shoulder Stretching

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E2Rear Delt Raise3x825

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Notes

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Weekend (1 day is rest)

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TRX

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Sand Challenge

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Track Intervals

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Shoulder WorkA1Shoulder StretchingA1Shoulder StretchingA1Shoulder Stretching

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A2Pushup PlusA2Pushup PlusA2Pushup Plus

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Notes

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* 25 Reps: For fun, I'm doing my RE work using CW's 25 Reps for Strength. Pick a weight and go until you slow down. Rest and repeat until all 25 reps are done. I'll pick a weight, each week and go for it.