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OPT Get Fit Quick Free Training Program

OPT Get Fit Quick Free Training Program

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Published by David_Claiborn_8933

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Published by: David_Claiborn_8933 on Sep 27, 2012
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05/13/2014

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GetFitQuick1MonthProgram
Page 1
WEEK 1Monday Tuesday Wednesday Thursday Friday Saturday Sunday
"Strength""Alactic Power""Aerobic Power""Zone 1""CP Battery""Lactic Endurance"OFF
Beginner:
A1. Dumbbell walking lunges20 continous alternating stepsx3; rest 90 secondsA2. Weighted chin ups 5, 5, 5;rest 90 secondsB. Single arm DB rows @31x1,10-12x3/arm; rest 45 sec bwarms
Beginner:
5 tough Kettle bellswingsJump Rope 20 secondsFASTRest 3 minx8 sets
Beginner:
3 minutes as manyrounds as possible@80%:5 burpees5 box jumps10 air squatsRest 3 minx5 sets
Beginner:
Swim 60 min @easypace
Beginner:
A. 5 back squats with 85%1rm x5 sets; rest 90secondsB. As many strict pull upsas possible in 10 minutes
Beginner:
5 Tough Deadlifts5 Fast push upsRow 500meters @97%Rest 20 minx3
Leisure dayAdvanced:
A. Power clean 4, 3, 2, 4, 3, 2;rest 3 minB1. Front squat 5, 4, 3, 5, 4, 3;rest 2 minB2. Weighted chin up 5, 5, 5,3, 3, 3; rest 2 min
Advanced:
5 Hang power snatchSprint 100 meters@97%Rest 3 minx8
Advanced:
3 min as many rounds aspossible @80%3 muscle ups5 toes to bar100 meter fast jogRest 3 minx5 sets
Advanced:
90 min hike withexternal load
Advanced:
A. Power clean and jerks 2on the minute for 10minutes with 90% 1rm+50 Front squats for timewith 75% 1rm(everytime you break,perform 5 handstand pushups)
Advanced:
For max reps:1 min max reps burpees1 min max rep KB swings1 min max reps box jumps1 min max reps powerclean and jerks (50%1rm)Rest 20 min x3
Leisure dayWEEK 2Monday Tuesday Wednesday Thursday Friday Saturday Sunday
"Strength""Alactic Power""Aerobic Power""Zone 1""CP Battery""Lactic Endurance"OFF
Beginner:
A1. Dumbbell walking lunges16 continous alternating stepsx4; rest 90 secondsA2. Weighted chin ups 5, 5, 3,3; rest 90 secondsB. Single arm DB rows @31x1,8-10x4/arm; rest 45 sec bwarms
Beginner:
5 tough Kettle bellswings10 burpees as fast aspossiblex4 setsRest 2:30+5 box jumps fastJump Rope 20 secondsFASTRest 3 minx4 sets
Beginner:
3 minutes as manyrounds as possible@80%:5 burpees5 box jumps10 air squatsRest 3 minx3 sets+3 min as many rounds aspossible @80%:5 strict push ups10 walking lunges20 jump ropesx 3 sets
Beginner:
Swim 65 min @easypace
Beginner:
A. 30 back squats for timewith 70-80% 1rmB. As many unbroken strictpull 1-4 ladders as possiblein 12 minutes
Beginner:
5 Tough Deadlifts5 Fast push upsRun 600meters @97%Rest 20 minx3
Leisure dayAdvanced:
A. Power clean 3, 2, 1, 3, 2, 1;rest 3 minB1. Front squat 5, 3, 1, 5, 3, 1;rest 2 minB2. Weighted chin up 2, 2, 2,1, 1, 1; rest 2 min
Advanced:
5 touch and go hangpower cleanAirdyne 20 seconds@95%Rest 3 minx4
+
5 Hang power snatchSprint 100 meters@97%Rest 3 minx4
Advanced:
3 min as many rounds aspossible @80%3 muscle ups5 burpees box jumps 20"100 meter fast jogRest 3 minRow 3 min @85%Rest 3 minx3 sets
Advanced:
95 min hike withexternal load
Advanced:
A. Power snatch 2 on theminute for 10 minutes with90% 1rm+5-4-3-2-1Heavy front squat (5 repmax weight)Ring handstand push up
Advanced:
For max reps:1 min max reps doubleunders1 min max rep burpeepull ups1 set max reps unbrokenpush ups1 min max reps powerclean (60% 1rm)Rest 18 min x3
Leisure day
WEEK 3Monday Tuesday Wednesday Thursday Friday Saturday Sunday
"Strength""Alactic Power""Aerobic Power""Zone 1""CP Battery""Lactic Endurance"OFF
Beginner:
A1. Dumbbell walking lunges12 continous alternating stepsx5; rest 90 secondsA2. Weighted chin ups 3, 3, 2,2, 1; rest 90 secondsB. Single arm DB rows @31x1,6-8x5/arm; rest 1 min bw arms
Beginner:
5 tough Kettle bellswings10 burpees as fast aspossiblex3 setsRest 2:30+5 box jumps fastJump Rope 20 secondsFASTRest 2:30x3 sets+Row sprint 30 seconds@97%Rest 2:30x3 sets
Beginner:
5 minutes as manyrounds as possible@80%:Row 200 meters5 burpees5 box jumpsAirdyne 10 caloriesRest 3 minx4 sets
Beginner:
Swim 70 min @easypace
Beginner:
10 minute amrap:5 heavy back squat5 strict pull ups
Beginner:
Run 800m @97%Rest 15 minx3
Leisure dayAdvanced:
A. Power clean 2, 1, 2, 1, 2, 1;rest 3 minB1. Front squat 3, 2, 1, 3, 2, 1;rest 2 minB2. Weighted chin up 1, 1, 1,1, 1, 1; rest 2 min
Advanced:
5 touch and go hangpower cleanAirdyne 20 seconds@95%Rest 3 minx3
+
5 Hang power snatchSprint 100 meters@97%Rest 3 minx3+Row sprint 45 seconds@95%Rest 3 minx3
Advanced:
5 min as many rounds aspossible @80%3 bar muscle ups5 burpees box jumps 20"Airdyne 15 caloriesRest 4 minRow 5 min @85%Rest 4 minx3 sets
Advanced:
100 min hike withexternal load
Advanced:
A. 30 power snatch fortime 60% 1rm
Advanced:
21-15-9BurpeesChest to bar Chin upsRest 20 minRow 1000 metersRest 20 min21-15-9Box jumpskettle bell swings
Leisure day

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