WantItBad

Goals: Increase work capacity, lose weight, become a better leader

Length: 12 weeks-3 mini cycles within and will be using
Cycle 1 -
Day 1, 3x10 90 second RI
Day 2, 2x20 60 second RI
Day 3, 2x15 30 second RI

Cycle 2-
Day 1, 3x12 60 second RI
Day 2, 2x20 30 second RI
Day 3, 1x15 NO RI

Cycle 3-
Day 1, 3x15 60 second RI
Day 2, 2x25 30 second RI
Day 3, 1x20 NO RI


Breakdown: 3 days of weights 3 days of HIIT
Sunday-Cardio
Monday-OFF
Tuesday-Weights
Wednesday- Cardio
Thursday-Weights
Friday- Cardio
Saturday- Weights




Weight Training Warm up- 10 yards
Walking Sole Touches
Lunges (Forward, Backward, and sideways)
Inchworm


Workout A- RI 60
a1)Squat
a2)DB Bench

b1) DB Single Leg Deadlift
b2) BW Rows

c1) Hammer Curls
c2) Prone Jackknifes

Workout B- RI 60
a1) Deadlift
a2) Standing DB Military

b1) Split Squat
b2) Lat Pulls

c1) Pushdowns
c2) Planks- 3x60 seconds

Cardio

Week 1-4

5 min Warm up
1 min hard
2 min easy x 4
5 min cool down

Week 5-8

5 min warm up
30 sec hard
1 min easy x 8
5 min cool down

Week 5-8

5 min warm up
1 minute hard
30 seconds easy x8
5 min warm up


Please critique I plan on starting this Sunday 12-16-07

Any critiques wanted no matter how small

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Witchblade

What do you mean by 'becoming a better leader'?

Assuming you're going to use progressive resistance, it's totally ace. Nice write-up too.

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WantItBad

i am always striving to become a better leader and its somthing i want to focus on during my workouts leading by example to others in the weight room on form and effort

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

on the workouts days will go ABA BAB sorry i didnt clarify, also disregard the RI next to each workout and also yes it will be progressive im hoping for 5-20lb increases every cycle

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

no changes need ok

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."