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Wt.
1
Burpees 50
3 min
FTX
1.a BB/ Bench Press
4/ 10-12 ea arm
Load W1: 135
2a BB/DB ECBB
4 / 12
Load W1: 2- 50lb DB
3 Revert Rows to chin
4 / 8-12
Load W1: BW
1. BB Squat Thruster
DB Bent Over Rows
4 x 15sec/30sec
Load W1: 90
2.A Chin-ups
B. Med Ball sit-ups
3q. . Standing DB Biceps Curls
DB Shrugs
4 / 6-12
3b. Leg raises 4 / 8
100 burpees in 6 min + 3×12 back bends1
Vups 50 and 100 flutter kicks
PM) walkouts pushups 1 set 2 x 5 pull-ups/chins + stretching
AM)
1)squats bb- 5×5 225 Jumps 5×3
2) BB RDL’s 3 X 8
3A) Goblet Reverse Lunge 3 X 8-10
3B) Hanging Knee Raise 5 X 12 (2 done with dead’s)
4) Finisher X 10
a) 100-yard dashes circuit : pistols x 8 each leg, 20 pushups one leg up, 20 weighted situps/leg raises, 5-6 pull-ups x 5 rounds
iN DAY – 6X50 BURPEES, SEVERAL SETS PUSHUPS, FLUTTER KICKSX 3 ROUNDS+ WALK OUTS
5-31- NO SLEEP
100 BURPEES, 5X 20 JUMP BURPEES AND 100 JUMPROPE, + 2X1MIN HEAVY BAG KNEEES AND KICKBOXING, BURPEES 2X50, (30MIN)TOTAL
INTO – 1. CHINS 6
2. DIPS 8
3. LEG RAISES OFF DIP BAR 20
X 5 ROUNDS
+ 5X8 PISTOLS, 5X 20 PUSHUPS, 3X1MIN SIDE PLANLKS EACH SIDE, ( 1HR 10MIN)
LATER, 100 BURPEES, 3X 1MIN TWIST, HIGH JUMP BURPEES SEVERAL ROUNDS IN DAY
LATER= 100 BURPEES, 100 LEG FLAT SITUPS, 3X8 CHINS LEG UP, 3X10 HINDU PUSHUPS
100 BURPEES, 2X50 SLEDGE HAMMER STRIKES
WED
AM) burpees 100
burpees 5×50 and 5×8 pistols, 5×20 weighted situps
LATER- burpees 100 and 2×5 chins, 2×8 pistols, 2×12 leg raises, 2x 10 spiderman 2×50 burps
LUNCH-
burpees 50×5, pushups 5 sets, 5sets chins, 5 sets pullups, 5sets pyol pushups, 10 sets abs, 5 sets lunge jumps
PM) bike 30 min
park 100 burpees, 100 leg flat situps, 100 flutter kicks,
bike 20 min
beach burpees 1000 , 100 vups, 100 flutter kicks
bike 35min home
100 pushups (40,20, 10,10,10,10)
Weeks 1-2 – Hips/Back Sets Reps Cadence Rest
Exercise
A. Deadlift 4 12,8,6,8
B1. RDLs 3 8 to 10
B2. Yates Row ” “
C1. Pull-ups 3 4 to 8
C2. Seated Cable Row 12 to 15
C3. Inverted Row 20
D. Hamstring Curl 5* 5,5,5,5
E. Bent-over Dumbbell Row 5,5,5,5,5
Bike to park 20min
100 burpees , then A1- back bends 3×10, a2- leg raises 5×12, planks 3x1min each side and 1min front,
bike to beach (20min)20 high jump burpees and 1min mountain climbers 5 rounds
bike 40-60 min
home 100 burpees then
10 weighted decline situps, 50 burpees x 4 rounds
5×5 pullups, 5×8 med ball pushups, 3x1min weighted flutter kicks….
Early 26th before bed
100 burps, 5×20 burps and 5x 20 leg raises
SUNDAY-
Today was third day on week 1 phase I
1-Dead lifts 5×3 260
2-front squats 4×6 150, 2a) leg raises 4×10
3a- pullups- 5×5 20s
3b- pushups off handles- 5x20s (15-17rep)
4a- farmer walks- 50lbs each hand-
4b- db swings- to head height- single arm- 50lbs-
5a- 20 high jump burpees x 5
5b- 20 weighted situps x 5
In day 5×8 pistols, 4×20 pushups, 4×50 burpees
Then
a1- chins 5×6
a2- dips 5×8
a3- lsit leg raises 5×20
100 burpees and 100 heavy bag knees and punches = total time 25min
then later
100 burpees and 2x 12 roundhouses
a1- walk outs into pushups 10 walk outs and pushups 10,9,…. x 3 rounds
a2- Weighted flutter kicks x 3x 1min
8 chins
Before bed- 100 burps then (5×20 high jump burps and 5×20 leg flat weighted situps)
Day 2
Warm up 10min bike then 100 Burpees
1) BB Military Press 5 X 5 w 85
2A) BB Rows 5 X 6 w 135
2B) Neutral Grip DB Bench Press 5 X 6 w 50’s
3A) Cable Face pulls 2 X 10
3B) decline situps 2 X 8
4A) Bodyweight Finisher
a) Dips 10,9,8,7,6,5,4,3,2,1( had to rest pause sets on all high sets)
b) Chin-ups 1,2,3,4,5,6,7,8,9,10
CONDITIONING:
Burpees 50, sit-ups weighted 10 + 1min mountain climbers x 5 rounds
Burpees 50, Leg raises 12 x 5 rounds
Also some high jumps and kickboxing mixed in
Then tabatta bike home-15min
In day 5×8 pistols, 100 Burpees, pushups
Late AM next day
Burpees 100, and sets of 5×50 in separation, sit-ups 3×20 wght, flutter kicks 3x60sec, 3×60 sec rotations, pushups, walk outs, pullups.
