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Started by Jerry Mangona, December 3, 2012 · 13 Replies · 61 Views
Now that these are private only to forum members, I'd like to start logging these online again as start a new SSC.
SSC Week 1 - Day 1
03DEC2012
Cardio:
Rowing Machine 90s at < 2:00/500m then 120s rest. 6 Rounds = 21 minutes.
Strength:
Rest
Prehab:
Wrist Pushups 2 x 10
SSC Week 1 - Day 2
04DEC2012
Cardio:
Rest
Strength:
Prerequisites
60s Plank
60s Rev Plank
60s Dead Hang
60s Support (mod. legs on floor)
60s Arch
60s Hollow (mod. knees tucked)
Vertical Push/Pull
2 x 4 HeSPU (mod. knees on couch)
3 x 30s Bottom of Pullup w/lats activated
Prehab:
2 x 10 Shoulder Dislocates
SSC Week 1 - Day 3
05DEC2012
Cardio: 60 min - low intensity
Strength:
Prerequisites
60s Plank
60s Rev Plank
60s Dead Hang
60s Support (mod. legs on floor)
60s Arch
60s Hollow (mod. knees tucked)
Vertical Push/Pull
Bottom of XR Row w/lats activated (legs at 90 degrees)
62s
60s
61s
Push-Up (Push-up Bar on 3rd stair) 3-1-3
5, 5, 5
Prehab: Wrist and Elbow Movements
SSC Week 1 - Day 4
06DEC2012
==============================
Cardio: Jump Rope Interval Work
6 Rounds of
90s of Jump Rope (175-200 reps)
120s Rest
Repeat
===================
Strength: Rest Day
==========================
Prehab:
2 x10 Wall Extensions (modified/Facing toward Wall)
SSC Week 1 - Day 5
07DEC2012
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Cardio: Rest
===================
Strength:
Prerequisites
60s Plank
60s Rev Plank
60s Dead Hang
60s Support (mod. legs on floor)
60s Arch
60s Hollow (mod. knees tucked)
Curl/Dip
3 x 5 8lb. Curls (3-1-3)
3 x 20s Hold at bottom of ring dip (mod. legs extended, touching floor)
==========================
Notes:
Move to 3 x 3 18lb. curls (3-1-3)
Move to 3 x 3 Ring Dips (3-1-3) (mod. legs extended, touching floor)
SSC Week 1 - Day 6
08DEC2012
==============================
Cardio: Jump Rope Interval Work
6 Rounds of
90s of Jump Rope (175-200 reps)
120s Rest
Repeat
===================
Strength: Rest Day
SSC Week 1 - Day 7
09DEC2012
==============================
Cardio: Jump Rope Interval Work
6 Rounds of
90s of Jump Rope (175-200 reps)
120s Rest
Repeat
===================
Strength: 60 min - Acro Class
Switched to Foundation 1
WEEK 1
Day 1
FL/PE1 - bHBH 3x12s
FL/PE1>iM - Cat Cow x 5 x 3 Sets
sPL/PE1 - Scapular Shrug 3x3
sPL/PE1>iM - Swivel Hips x 5 x 3 Sets
HBP/PE1 - Incline Pushup 3x3
HBP/PE1>iM - German Arm Swing 3 x 10 x 3 Sets
RC/PE1 - Hinge Row 3 x 3
RC/PE1>iM - Upright Lat Lean 30s x 3 Sets
Notes:
On Scap Shrug, keep control of scaps.
On German Arm Swing, keep torso straight.
On Hinge Row, keeps scaps in control
=========================
Day 2
MN/PE1 - Tuck Up 3 x 3
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 3 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 3 x 12s
SL/PE1>iM - Standing Hip Circle 10 x 3 Sets
SLS/PE1 - Deck Squat 3 x 3
SLS/PE1>iM - Skiers 10 x 3 sets
=========================
Day 3
FL/PE1 - bHBH 3x12s
FL/PE1>iM - Cat Cow x 5 x 3 Sets
sPL/PE1 - Scapular Shrug 3x3
sPL/PE1>iM - Swivel Hips x 5 x 3 Sets
HBP/PE1 - Incline Pushup 3x3
HBP/PE1>iM - German Arm Swing 3 x 10 x 3 Sets
RC/PE1 - Hinge Row 3 x 3
RC/PE1>iM - Upright Lat Lean 30s x 3 Sets
Notes:
On Scap Shrug, keep control of scaps.
On German Arm Swing, keep torso straight.
On Hinge Row, keeps scaps in control
Week 2
Day 1 - Monday, February 19, 2013
MN/PE1 - Tuck Up 5 x 3
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 5 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 5 x 12s
SL/PE1>iM - Standing Hip Circle 10 x 5 Sets
SLS/PE1 - Deck Squat 5 x 3
SLS/PE1>iM - Skiers 10 x 5 sets
Day 2 - Friday, February 23, 2013
FL/PE1 - bHBH 5x12s
FL/PE1>iM - Cat Cow x 5 x 5 Sets
sPL/PE1 - Scapular Shrug 5x3
sPL/PE1>iM - Swivel Hips x 5 x 5 Sets
HBP/PE1 - Incline Pushup 5x3
HBP/PE1>iM - German Arm Swing 10 x 5 Sets
RC/PE1 - Hinge Row 5 x 3
RC/PE1>iM - Upright Lat Lean 30s x 5 Sets
Week 4 - Deload Week
Day 1
MN/PE1 - Tuck Up 3 x 3
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 3 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 3 x 12s
SL/PE1>iM - Standing Hip Circle 10 x 3 Sets
SLS/PE1 - Deck Squat 3 x 3
SLS/PE1>iM - Skiers 10 x 3 sets
==================================
Day 2 - Cardio
30 min. Jog 130-150 bpm (160 steps intervals)
==================================
Day 3 - Friday, February 23, 2013
FL/PE1 - bHBH 3x12s
FL/PE1>iM - Cat Cow x 5 x 3 Sets
sPL/PE1 - Scapular Shrug 3x3
sPL/PE1>iM - Swivel Hips x 5 x 3 Sets
HBP/PE1 - Incline Pushup 3x3
HBP/PE1>iM - German Arm Swing 10 x 3 Sets
RC/PE1 - Hinge Row 3 x 3
RC/PE1>iM - Upright Lat Lean 30s x 3 Sets
==================================
Day 4 - Cardio
30 min. Jog 130-150 bpm (160 steps intervals)
==================================
Day 5
MN/PE1 - Tuck Up 3 x 3
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 3 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 3 x 12s
SL/PE1>iM - Standing Hip Circle 10 x 3 Sets
SLS/PE1 - Deck Squat 3 x 3
SLS/PE1>iM - Skiers 10 x 3 sets
==================================
Day 6 - Cardio
60 min. Walk 100-120 bpm
==================================
Week 5
====================
Day 1 - Tuesday 3/26/13
FL/PE1 - bHBH 4x24s
FL/PE1>iM - Cat Cow x 6 x 4 Sets
sPL/PE1 - Scapular Shrug 6 x 4 Sets
sPL/PE1>iM - Swivel Hips x 5 x 4 Sets
HBP/PE1 - Incline Pushup 6 x 4 Sets
HBP/PE1>iM - German Arm Swing 10 x 4 Sets
RC/PE1 - Hinge Row 5 x 3 (back to Week 2)
RC/PE1>iM - Upright Lat Lean 30s x 3 Sets
==================================
Day 2 - Wednesday, 3/27
30 min. Jog 130-150 bpm (160 steps intervals)
==================================
Day 3 - Thursday 3/28
MN/PE1 - Tuck Up 6 x 4 sets
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 4 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 4 x 24s
SL/PE1>iM - Standing Hip Circle 10 x 4 Sets
SLS/PE1 - Deck Squat 6 x 4 sets
SLS/PE1>iM - Skiers 10 x 3 sets
==================================
Day 4 - Friday 3/29
30 min. Jog 130-150 bpm (160 steps intervals)
==================================
Day 5 - Saturday 3/30/13
FL/PE1 - bHBH 4x24s
FL/PE1>iM - Cat Cow x 6 x 4 Sets
sPL/PE1 - Scapular Shrug 6 x 4 Sets
sPL/PE1>iM - Swivel Hips x 5 x 4 Sets
HBP/PE1 - Incline Pushup 6 x 4 Sets
HBP/PE1>iM - German Arm Swing 10 x 4 Sets
RC/PE1 - Hinge Row 5 x 3 (back to Week 2)
RC/PE1>iM - Upright Lat Lean 30s x 3 Sets
Cardio 60 min 100-125 bpm
==================================
Day 7 - Sunday
Week 6
====================
Day 1 - Tuesday
MN/PE1 - Tuck Up 9 x 4 sets (Failed at 9,7,7,5)
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 4 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 4 x 36s
SL/PE>iM - Standing Hip Circle 10 x 4 Sets
SLS/PE1 - Deck Squat 3 x 3 sets (back to week 1 to correct form...feet AND knees together
SLS/PE1>iM - Skiers 10 x 3 sets
Cardio 30 min. Walk
================
Day 2
FL/PE1 - bHBH 4x36s
FL/PE1>iM - Cat Cow x 6 x 4 Sets
sPL/PE1 - Scapular Shrug 9 x 4 Sets
sPL/PE1>iM - Swivel Hips x 5 x 4 Sets
HBP/PE1 - Incline Pushup 9 x 4 Sets
HBP/PE1>iM - German Arm Swing 10 x 4 Sets
RC/PE1 - Hinge Row 5 x 3 (back to Week 2)
RC/PE1>iM - Upright Lat Lean 30s x 3 Sets
Day 3 - Sunday
MN/PE1 - Tuck Up 9 x 4 sets (Failed at 9,9,4,3)
MN/PE1>iM - Stiff Legged Windmill x 5 (each side) x 4 Sets @ 8lbs.
SL/PE1 - Arch Body Hold 4 x 36s
SL/PE1>iM - Standing Hip Circle 10 x 4 Sets
SLS/PE1 - Deck Squat 3 x 3 sets (back to week 1 to correct form...feet AND knees together)
SLS/PE1>iM - Skiers 10 x 3 sets
Cardio 30 min. Walk
Week 7