April 2009


Push/Pull Ladder
Start at the bottom of the ladder and do one set of push ups and one set of pull ups each minute until you get to the top of the ladder. Example set/rung one- 2 push ups, 1 pull up rest the for the remainder of the minute. If the set took you 20 seconds you rest for 40 second and start with set/rung 2. Set/Rung 2 takes 35 seconds rest for 25 seconds and begin set/rung 3.

ladder22Choose A, B or C based on your goals and fitness level.
A) Up & down the ladder
B) Up the ladder & down to rung 5
C Up the ladder- modify push ups ( use a box) and pull ups (inverted rows)to your ability level
WORK,WORKS.

Mitch

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Choose A, B or C based on your goals but you should choose A.
A) Go to Fight Club! 592 East Main Street 8-9:30P
B) Run 1/4mile, 50 sit ups=1 rd Do 5 rounds rest as needed but not much
C) Run 1/4mile, 30 sit ups=1 rd Do 5 rounds rest as needed but not much

WORK,WORKS.

Mitch

Go to Fit Club!
592 East Main Street
Columbus, Ohio 43215
Wednesdays 8-9 PM
WORK,WORKS.

Mitch

Choose A, B or C based on your goals but you should choose A.
A)Go to Fight Club!
B) 30 Burpees, 15 Box Jump-5 rounds, Find a box, bench or step about knee height and jump up on to it, step down & repeat.
C) 20 Burpees, 10 Box Jump- 3 rounds

WORK,WORKS.
Mitch

Rest Day

Choose A, B or C based on your goals
A)Run 45 minutes at steady pace
B)Run 30 minutes at steady pace
C)Run 20 minutes at steady pace

WORK,WORKS.

Mitch

MAX EFFORT DAY
This is a test of your emergency survival system. Get a buddy, someone you can push and will push you (or pick you up) to do your best.You can have up to three tries on each event, record your best effort.
Warm Up – 10 min run, 10-20 Push Ups, 20-30 sit ups
Test
Mile Run – run 1 mile as fast as possible. You get 1-3 tries rest as needed between sets, record your best effort
Push Ups – Do as many push ups as you can in one set, go to failure.Modify to your level of ability.You get 1-3 tries, rest as needed between sets, record your best effort
Sit Ups – Do as many sit ups as you can in one set, go to failure.You get 1-3 tries, rest as needed between sets, record your best effort

WORK,WORKS.

Mitch

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