Week 18 (Aug. 13-19) Cycle 3

19 08 2007

As explained earlier this week in “Sprint Cycle”, we are switching it up a bit. This will be a 5 weeks cycle. And we will also be posting the workouts for Erika and Juliet. They are focusing on building a strong foundation for strength and cardio. As Chris and I did, they’ll be starting small and building up from there:)

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 2 + Alternating ReRo x 2/arm, 5 rds, R 1min/rd

Dbl WM (#26 KB up top, #9 KB down low) x 2/side, 2 rds, R 1 min/rd

DL (#115) x 5 + Dbl KB SW (#35’s) x 3 5 rds, R 1 min/rd

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 3 + Alternating ReRo x 3/arm, 5 rds, R 1min/rd

Dbl WM (#35 KB up top, #26 KB down low) x 2/side, 2 rds, R 1 min/rd

DL (#115) x 5 + Dbl KB SW (#35’s) x 5, 5 rds, R 1 min/rd

Kevin-WU-SJ + 2HSW (# 26 KB) x 10

WO – CL (#9 KB) x 5/arm, 3 rds, R1 min/rd

MilPr (#9 KB) x 3/arm, 3 rds, R 1min/rd

SQ x 10, 3 rds, R 1min/rd

Note: The #9 KB was actually pretty light for Kevin, but the #26 was too heavy. So for the sake of learning proper form, he used the #9.

DAY 2 (Rest)

DAY 3 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 2 + Dbl BOR x 3, 5 rds, R 1min/rd

Dbl KB FSQ (#35’s) x 5 + KB SN (#26) x 3/side, 5 rds, R 1 min/rd

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 3 + Dbl BOR x 5, 5 rds, R 1min/rd

Dbl KB FSQ (#35’s) x 3 + Dbl KB SN (#35’s) x 3, 5 rds, R 1 min/rd

Rowing Machine: c & s– 5 min WU, then pick up to a steady pace for 10 min, go for a walk around the block to cool down.

Note: Rowing done at another time during the day, ie before lunch or after work. I’m usually home for lunch, so I’m using our rower. Chris has a a gym near his work, so he’s using a NICE Concept 2 rower, 3 days a week 🙂

Note: Chris’s FSQ’s were just below parallel. We’re going to work on continuing to increase his range of motion.

Kevin-WU-SJ + 2HSW (# 26 KB) x 10

WO – SW (#26 KB) x 10, 3 rds, R1 min/rd

Jerk (#9 KB) x 5/arm, 3 rds, R 1min/rd

Sprint 25m, walk back to start line, 3 rds

e & j – WU-SJ + 2HSW (#9 KB) x 10

WO – CL (#9 KB) x 5, 3 rds (switch off with each other, each round)

SW (#9 KB) x 5, 3rds (switch off with each other, each round)

THU (#9 KB) x 5, 3rds (switch off with each other, each round)

End: Run 320m

Note: Today was Erika and Juliet’s first day with us. Just as Chris and I did, we’re going to start in slow. We’ll focus on laying a solid foundation of strength, form and cardio, incrementally increasing work capacity as we go.

DAY 4 (Power)
c & s WU-SJ + 2HSW (#35 KB) x 20c row

Rowing Machine: Start off with 1 min at a steady pace. Then:

30 sec sprint + 2 min at steady pace, 4rds Total time rowed: 11 min.

Note: On our day 4, we are rowing with our rower here.

DAY 5 (Strength, Circut-for Kevin)

c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#26) x 2 + Alternating ReRo x 3, 5 rds, R 1min/rd

WM (Single) (#35 KB) x 2/side, 2 rds, R 1 min/rd

DL (#120) x 5 + Dbl KB HP (#35’s) x 3, 5 rds, R 1 min/rd

s -WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 3 + Alternating ReRo x 3, 5 rds, R 1min/rd

WM (Single) (#35 KB) x 3/side, 2 rds, R 1 min/rd

DL (#120) x 5 + Dbl KB SW (#35’s) x 5, 5 rds, R 1 min/rd

Rowing Machine: c & s– 5 min WU, 30 sec Sprint, 30 sec , 4rds, cool down.

Kevin-WU-SJ + 2HSW (# 26 KB) x 10

WO – Run 400m + 5 PSU + 5 SU, 3 rds Time:

e & j – WU-SJ + 2HSW (#9 KB) x 10

WO – CL (#9 KB) x 5, 3 rds (switch off with each other, each round)

SW (#9 KB) x 10, 3rds (switch off with each other, each round)

WM (#9 KB) x 3, 3rds (switch off with each other, each round)

End: Run 320m

DAY 6 (Rest)

DAY 7 (Rest)

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