Monday, March 31, 2014

Program Week 7 (Hell Week)


Program Workout Week Notes--- Hello Hell Week #2.  You can either stack these workouts back-to-back or spread them out throughout the day.  Whichever you choose, they must be completed on the same day.  I finished last week strong and look forward to working on hell week #2.  I think I am going to have to take it easy on the High Jump exercises. I still have over training pain in my shins and do not want to aggravate them further.  Also, I will be starting the workouts on Monday rather than Tuesday.  Mondays work better for my schedule.  


Monday
Mandatory Rest Day

Tuesday

  • 40:09- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
  • DNA- Jump Max- 300 seconds
  • 21:14 - Kentauros- 6 rounds- 1x20m walking lunges, 10 high jumps, 1x20m burpee frogs, 10 high jumps
Wednesday
Mandatory Rest Day

Thursday
  • 46:38 PB- Kentauros- 6 rounds- 2x20m walking lunges, 10 high jumps, 2x20m burpee frogs, 10 high jumps
  • DNA- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
  • 11:35 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Friday
Mandatory Rest Day

Saturday

  • 38:04 PB- Venus-4 rounds- 50 pushups, 20 jackknives, 50 deep squats
  • DNA- Burpee Max- 300 seconds
  • DNA- Hades- 3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run


Sunday
Mandatory Rest Day
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4 comments:

  1. AnonymousApril 2, 2014 at 10:00 AM

    Hi Dennis! It´s this program Cardio and Strength or only strength? thanks and keep on!

    ReplyDelete
  2. UnknownApril 2, 2014 at 11:26 AM

    It is a combination of Strength and Cardio, with more cardio then strength workouts so far. I am fine with it being more cardio for now. I have seen my largest results in cardio capabilities but have also seen an increase in my strength. Overall, I find that they are complimenting each other well. When doing more strength exercises, my muscles are able to withstand a bit more punishment due to increase cardiac capacity (more time and reps until muscle fatigue sets in).

    Thanks for the question and encouragement.

    ReplyDelete
  3. UnknownJuly 21, 2014 at 7:46 AM

    Hi!
    What it mean "PB" and "DNA" in
    38:04 PB- Venus-4 rounds- 50 pushups, 20 jackknives, 50 deep squats
    DNA- Burpee Max- 300 seconds
    DNA- Hades- 3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

    ReplyDelete
  4. UnknownJuly 21, 2014 at 8:13 AM

    PB= personal best
    DNA= did not attempt.

    ReplyDelete

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