Potential PT #1 – 21-15-9

This is actually done as a circuit, so be sure to read the WHOLE post first so you correctly understand how to perform this PT.  Go Get Em!

Stretch

21-15-9 reps of:

1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters ( http://www.youtube.com/watch?v=nzbLAT5gIJk )
3. 135 pound deadlift ( http://www.youtube.com/watch?v=h0PwBezUj9A )
4. Full extension pullups.

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a very tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

Abs/Core:
1. Plank 1 Minute and 30 seconds
2. Flutter Kicks – 50 (4-counts)
3. Medicine Ball Side to Sides – 60 total (30 each side)
4. Side Plank 1 Minute (each side)

Stretch

- Ben

Potential PT #2 – Body Weight Circuit

NOTE: You will need exercise ball for this routine

Circuit 3-4 times:

30 Jumping Jacks

15 Exercise Ball Push Ups (hands on ball, try and go slow and maintain balance)

12 Split Jump Lunges (stationary lunges where you jump to switch lunging leg,  so this should be 6 each side)

15 Decline Push Ups (feet on exercise ball, this will provide a better challenge than just having feet on a bench or other elevated surface)

8 Burpees

10 Bosu Push Ups w/ Twist (you can just do these on a flat service but you will want your feet elevated on a bench/step or something similar)

15 Prison Squats

24 Mountain Climbers (do these by raising your knees to your chest slowly as opposed to the quick version and keep back flat and straight)

-K

Potential PT #1 – Monday Grind

Well here we all are again, another Monday!  If the legs are still sore from a long weekend run, skip the lower body portion of the PT and only run the 1 mile run at the end, and I would suggest a light jog.

Stretch

Run 1 mile

Pull Up Pyramid with 20 lbs – Regular Grip

Power Pushups – 20×2 (Push yourself up off the floor, if it helps, try to clap between pushups)
Staggered Pushups - 20×2 (Start with one hand high, the other low, then alternate hand placement each push up)
Regular Pushups – 20×2
Triangle Pushups 20×2

Prison Squats - 25
Aleternating Lunges – 25 each leg
Jump Squats – 25

Abs/Core:

Situps 40×2         Flutter Kick 40×2          Leg Levers 30×2            Crunches 40         Plank 1 minute

Run 1 mile

Stretch

- Ben

Potential PT #2 – Mini Circuit For Time

As many rounds as possible in 30 minutes of…

Bosu Push Ups 20

Pull Ups 6

Chin Ups 6

Mountain Climbers 50

Plank Ups 15

End Circuit

When you finish the 30 minute circuit, then do these ab exercises:

Flutter Kick 2 x 35

Double Crunches 2 x 35

Kettle Bell Half Get Ups 2 x 15 (each side)

Roll Ups 2 x 10

-K