Gentlemen - Let's keep it simple this week -
Day 1 - Big House upper body work out.
Day 2 - heavy legs - dead lifts, power cleans, and squats (in that order) 5 sets of 5 each. finish with a KB Chain of Pain - 10 swings - RH, 10 swings LH, 10 clean rh, 10 clean lh, 5 snatches rh, 5 snatches LH , perform 2 get ups each side, repeat 6 times.
Day 3 - meditation and introspection - yoga, Tia chi, take a day off or make up,
Day 4 - Shoulders and Calves KB Ladder press - clean press - rh (down slow, pull down with lat), clean press LH, clean and press 2x rh, clean and press 2x LH, Clean and press rh 3x..... and ladder up to 5 and back down, each side, between each run of the ladder perform 5 halos - circle right/circle left = 1 halo. Instead of calve raises do speed ladder agility circuit mentioned in my last blog entry. finish with 100 KB figure 8's - may be done in 4 sets
Day 5 - Arms and Abs - Super set biceps and triceps - start with KB goblet curls - holding KB and perform curls - 10 reps - superset with 10 reps of triceps press down - use rope and simulate soccer throw in 10 reps, repeat 5 times - alternating dumbell curls - 10 reps, superset with alternating tricep press - 10 reps laying flat on bench using dumbells - repeat 3 times
Speed and Plyometric Circuit - will give you this in a day or two. Finish with Super Ab challenge - it's posted in an old blog entry - will give it to you with speed stuff.
Finish with Chain of Pain - will include with speed stuff
Day 6 or 7 - Endurance Challenge - 45 minutes - trail, beach or bike. Take the other day off.
Enjoy - Capt
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