New Fitness for the New Year: Day 5/6/7

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Here are the last three days of the simplified and advanced programming for this first “cycle” of 2017. If you’ve been following along, I’ve posted a weeks’ worth of workouts; both advanced and simplified.

The beginning of this year my husband and I made the decision to start fresh with a new program and to really focus on fitness again. For him, I made an “advanced” program that includes two sessions a day to accommodate his strength and cardio goals. He is training for the military’s special forces selection process, which means a ton of swimming, running and overall strength. This program includes following actual strength programs for a few different exercises, while focusing on compound movements that recruit many different muscles to work simultaneously.

From this advanced program, I simplified and changed around some of the movements to create a more “general fitness” type of routine. Right now I really just want to maintain a healthy pregnancy with a fitness plan that promotes overall wellness rather than trying to make huge strength gains or run a marathon. If you feel the same way, definitely follow along for updates and changes to the program, as well as demonstrations and examples of how to perform movements/exercises.

Again, 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 5

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 Lifting Session:
Warm up
1.  Banded hip flexor: 2x 10 steps down, 10 steps back
2. Sampson lunges, 10 each leg
3. Pry squats, 10 with a 3-5 second pause

Lifting
1. Power Cleans
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. Deadlifts
Week 1 of program: 2 minutes max reps @70% of 3RM (90% of 1RM)

3. Weighted Lunges
3×20 (Alternating legs, 10 on each side)

4. One Legged Deadlifts
3×20 (Alternating legs, 10 on each side)

Core
Super Set:
Flutter kicks 3×20

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Day 4: Lower Body (Simplified Programming)

PM Lifting Session:
Warm up
1.  Banded hip flexor: 2x 10 steps down, 10 steps back
2. Sampson lunges, 10 each leg
3. Pry squats, 10 with a 3-5 second pause

Lifting
1. Power Cleans
5×5, increasing in weight each set. These can also be performed with either kettle bells or dumbbells

2. Deadlifts
3×10, increasing in weight each set

3. Weighted Lunges
3×20 (Alternating legs, 10 on each side)

4. One Legged Deadlifts
3×20 (Alternating legs, 10 on each side)

Core
Super Set:
Flutter kicks 3×20

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Day 6: Active Recovery and cardio

AM Cardio Session: (Both programs)
Swimming
4x 250m or 2x500m
Running Intervals
6 Rounds: 400m run/400m walk

Day 7: Rest Day!

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