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

Program Week 6

Program Workout Week Notes--- This week starts with a new found vigor.  We booked a cruise to  Mexico for mid May and now I have to get the body looking the best it can for the beaches and pool side.  The workouts are nothing new this week so it is business as usual.  

Monday
31:47- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Tuesday
30:54 PB- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps

Wednesday
55 PB- Max Burpees- 300 seconds
11:39 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Thursday
21:29 PB- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday
Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run

Sunday
Rest Day

Program Week 5

Program Workout Week Notes--- I'm still going strong.  Not much to say but the workouts are become part of my everyday routine.  I continually strive to improve upon my times and reps.  This week introduces two new workouts so I am looking forward to trying them out.  

Monday

27:07 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Tuesday

26:52 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest


Wednesday

Only did the first run and 3 rounds.  Shins were really sore from all the jumping the previous days.
Iris- .6 mile (1K) run , 5 rounds each - 100 jumping jacks, 100 climbers- .6 mile (1K) run

Thursday

Rest

Friday

32:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday

33:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday

Rest Day

Program Week 4

Program Workout Week Notes--- Last week was pretty normal workouts but leg heavy.  Surprised at how much punishment my legs could handle.  I would have never pushed myself that hard on one body part within a week span.  In all, 665 squats for the week.  

Monday

31:32- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Tuesday

• 29:36 PB - Hyperion-6 rounds- 6 HS pushups, 12 strict pullups, 6 One Hand Pushups each arm, 12 pistols, 60 second rest
• 90- Max Leg Levers

Wednesday

• 52 PB- Max Burpees
• 12:31 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Thursday

22:17 PB- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday

33:05- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps

Saturday

Rest Day

Sunday

Rest Day

Program Week 3

Program Workout Week Notes--- Last week was a good week.  Hit a lot of PB and felt strong.  I got a late start to this week's workouts because I was traveling on Monday.  So I will push all the workouts forward a day and run my 2 miles on the weekend instead.

Monday
2 Rounds Each-

• 6:59 PB & 9:10- Metis-10/25/10 each- Burpees, Climbers, High Jump
• 160 & 150- Max Squats

Tuesday
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Wednesday

• 39:53 PB- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
• 20 PB- Max Pull-ups (Jump Assisted)
• 30 PB-Max Handstand Push-ups (modified)

Thursday
23: 06 (outdoor run) - 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday
2 rounds each

• 7:00  & 12:11- Metis-10/25/10 each- Burpees, Climbers, High Jump
• 165 PB & 140- Max Squats

Saturday
Rest Day

Sunday
Rest Day


Program Workout Week Notes---