10/21/14 Tuesday

Warm up!

Main Set:
L3: Run 10k
L2 & L1: Run 5k


Ready for some play time!





























Train Hard!
Rayne

10/20/14 Monday

Warm up!

Main set:
L3, L2 & L1:
5x5 Squat
5x5 Press
5x5 Dead Lift

Then... 3x Max Reps (Push ups, Pull ups and Hollow Body hold)

Always time to squeeze in a few pull ups during a family hike.



























Train Hard!
Rayne


10/19/14 Sunday

Rest Day!


10/18/14 Saturday

Warm up!

Main Set: Jump Complex
All sets should be max effort. The rest between sets is just as important as the work, if you feel fatigued or weak, stop. These are a low volume high stress excercise. You may not "feel it" today but you will tomorrow.
L3: 6 rounds (rest a full 2-4 min between efforts)
- 3 Squat Jumps
- 3 Moderate to High Box jumps (stop and reset between each jump)
- 3 depth jumps

L2: 3 rounds
L1: 1 round
























Train Hard!
Rayne

10/17/14 Friday

Warm up!

Main Set:
L3: 8 rounds
- 10 push ups
- 20 air squats
- 30 jumping jacks
- 10 Jack knife push ups
- 20 Lunges
- 30 Sit ups
- 10 Pull ups
- 20 Cossack Squats
- 30 sec Hollow body hold

L2: 5 rounds
L1: 3 rounds


First time out - an addict is born!























Train Hard!
Rayne