New Fitness for the New Year: Day 3/4

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Here are days three and four of the new programming and current 6-week cycle. Included below is advanced programming, which is what my husband is following as he prepares for special forces selection, and a simplified version. This is the program I will be following to simply maintain fitness levels; not necessarily working on muscle definition or huge strength gain.

As the program continues on, I will be explaining/demonstrating movements and breaking down the program in general.

Just a reminder of the weekly overview:

Monday: Day 1
AM Cardio (Advanced Programming): Swim/Run
PM Lifting/Strength Training (Advanced and Simplified): Upper Body

Tuesday: Day 2
AM Cardio (Advanced): Swim
PM Lifting (Both): Lower Body

Wednesday: Day 3
AM Cardio (Advanced): Swim/Run
PM (Both): Active Recovery

Thursday: Day 4
AM Cardio (Advanced): Swim
PM Lifting (Both): Upper Body

Friday: Day 5
AM Cardio (Advanced): Swim/Run
PM Lifting (Both): Lower Body

Saturday: Day 6
AM Cardio (Advanced): Swim

Sunday: Day 7
OFF!

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Day 3: Active Recovery

AM Cardio Session: (Advanced Programming)

Swim intervals
5-10 Intervals, 30 seconds-1 minute rest between
50-100m

Running intervals
6 Intervals, 30 seconds-1 minute rest between
Max effort 400m sprint

PM Active Recovery (Both programs)

This is really anything that keeps you moving but at a slower, “recovery” pace.
Examples:
Slow, medium length run/jog
Yoga
Slow, long rowing session

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Day 4: Upper Body (Advanced Programming)

AM Cardio Session:
Swim
4x 250m or 2x500m

PM Lifting Session:
Warm up
Performed with an orange Rogue Monster Band (15# resistance):
1. Internal rotation 2 x 10
2. External rotation 2 x 10
3. Band pull apart 2 x 10
4. Arm circles, forward and backward (Holding lightweight plates) 1 x 10

Lifting
1. Push Press
Either week 0 or week 1 of Wendler 5-3-1 Cycle)
**If you don’t know your 1 rep max, use this week to find it. If you do know, then use your 3 rep max (90% of your 1RM) to base your numbers off of.
Set 1: 5 @ 65%
Set 2: 5 @ 75%
Set 3: 5 @ 85%
Example:
If my 1RM is 135 lbs, I would base my sets off of 120 lbs
Set 1: 5 @ 80 lbs
Set 2: 5 @ 90 lbs
Set 3: 5 @ 100 lbs

2. Superset: 3×10-12
Dumbbell incline bench press
dumbbell one-arm row

3. Superset: 3×10-12
Dumbbell front raise
Dumbbell Rear delt fly

4. Superset:
Push-ups 3×20
Pull-ups 3×10-12

Core
Super Set:
Glute Bridges 2×20
Side planks 2×2 min

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Day 4: Lower Body (Simplified Programming)

PM Lifting Session:
Warm up
Performed with an orange Rogue Monster Band (15# resistance):
1. Internal rotation 2 x 10
2. External rotation 2 x 10
3. Band pull apart 2 x 10
4. Arm circles, forward and backward (Holding lightweight plates) 1 x 10

Lifting
1. Push Press
5×5

2. Superset: 3×10-12
Dumbbell incline bench press
dumbbell one-arm row

3. Superset: 3×10-12
Dumbbell front raise
Dumbbell Rear delt fly

4. Superset:
Push-ups 3×20
Pull-ups 3×10-12

Cardio
5x 500m row, 1:1 work/rest ratio
Example: If it takes 2:00 to row 500m, rest for 2:00 before the next round

Core
Super Set:
Glute Bridges 2×20
Side planks 2×2 min

 

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