Friday, June 28, 2013
Tuesday, June 25, 2013
week 5 and week 6
We are on week 5 of training. Have you noticed you are doing a lot of crossfit type of training on Tuesdays? Working your aerobic capacity if you are moving from one to the other on the exercises and runs.
This week (Tuesday)was shuttle runs on the grass from 5 meters to 40 meters with returns at every 5 additional meters.
Next week (Tuesday) will be 100m strides 80-85% squeezed between 100 jumping jacks at the end zones. Then walk/jog back to the starting end zone.
Burpees 25 are in the end zones with the 100m down the middle. Get the picture?
Lunge steps 20.
Mountain man 50 toe taps
Push ups 25
100 crunches
50 side sit ups L at one end R at the other end.
On your core exercises I want you to make them cardio. Last suggested was jump ropes between sets of exercises.
In week six do 10 burpees after each set of 25 core exercise, then give yourself 20 more seconds of rest (get a drink) before doing the next exercise.
Don't cheat on the burpees. But you don't have to jump up at the top of them - not yet anyway.
Plyo routines you are still in stage 2. I hope you have found a box or step to use. Don't be too worried about the height right now. If you can only use a step, at least you are doing it.
Friday cross training is 30 minutes.
Saturday Anaerobic work for week 5 is 8 x 100. 90% with walk back. You can keep these in the grass for the easy on the body.
Week 6 will be 4 x 100, 4x30,4x50,4x80. 90%
If you have fallen away from the program, jump back in. We want to be in shape when we come back so we start at a higher level than we did last year.
How much weight have you lost? Or have you maintained as seen a change in the way the clothes fit? The bellies have got to go. Cardio on the core exercises will do it. Not slow and steady crunches.
COME BACK WITH A SIX PACK.
This week (Tuesday)was shuttle runs on the grass from 5 meters to 40 meters with returns at every 5 additional meters.
Next week (Tuesday) will be 100m strides 80-85% squeezed between 100 jumping jacks at the end zones. Then walk/jog back to the starting end zone.
Burpees 25 are in the end zones with the 100m down the middle. Get the picture?
Lunge steps 20.
Mountain man 50 toe taps
Push ups 25
100 crunches
50 side sit ups L at one end R at the other end.
On your core exercises I want you to make them cardio. Last suggested was jump ropes between sets of exercises.
In week six do 10 burpees after each set of 25 core exercise, then give yourself 20 more seconds of rest (get a drink) before doing the next exercise.
Don't cheat on the burpees. But you don't have to jump up at the top of them - not yet anyway.
Plyo routines you are still in stage 2. I hope you have found a box or step to use. Don't be too worried about the height right now. If you can only use a step, at least you are doing it.
Friday cross training is 30 minutes.
Saturday Anaerobic work for week 5 is 8 x 100. 90% with walk back. You can keep these in the grass for the easy on the body.
Week 6 will be 4 x 100, 4x30,4x50,4x80. 90%
If you have fallen away from the program, jump back in. We want to be in shape when we come back so we start at a higher level than we did last year.
How much weight have you lost? Or have you maintained as seen a change in the way the clothes fit? The bellies have got to go. Cardio on the core exercises will do it. Not slow and steady crunches.
COME BACK WITH A SIX PACK.
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