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This Program Begins on Sunday August 13. Ideal program involves ONE push day, One Pull day, ONE BBJ and running workout, ONE Easy Cardio Day, and One Interval Running, and TWO Recovery Days. If you need help making this program fit into your life, please reach out to me at johnhayley@johnhayley.com.
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I've created a "group me" for all of us who are training/competing. This will be our prefered method for communication. You can use this to set up running dates and for me to get you information without bothering everyone at the gym. Use THIS LINK to join.
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Monday - Pull DayTuesday - Push DayWednesday - Recovery DayThursday - Pull DayFriday - Push DaySaturdaySunday BBJ and Running Day (8 am at Concordia)EASY CARDIO DAYInterval Running Workout
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On your own (before class)1500 M Run (3 laps around the gym)On your own (before class)1500 M Run (3 laps around the gym)OPTION 1RestOn your own (before class)1500 M Run (3 laps around the gym)On your own (before class)1500 M Run (3 laps around the gym)OPTION 1Restweeks 1-210 M BBJ and 400 M Run x 20 minutesOPTION 160 Minutes of light running, rowing, biking, swimming, etc…conversation paceweeks 1-28 min run
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2 min walk
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Option 1 - 3 rounds
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Option 2 - 5 rounds
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MobilityInchworm, Lizards, Low Back ExtensionsMobilityInchworm, Lizards, Low Back ExtensionsOPTION 2YOGA MobilityInchworm, Lizards, Low Back ExtensionsMobilityInchworm, Lizards, Low Back ExtensionsOPTION 2YOGAweeks 3-420 M BBJ and 400 M Run x 20 minOPTION 290 Minutes of light running, rowing, biking, swimming, etc…conversation paceweeks 3-48 min run
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2 min walk
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Option 1 - 4 rounds
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Option 2 - 6 rounds
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Engine Prime30 sec each x 5 roundsEngine Prime30 sec each x 5 RoundsOption 3THIS MOBILITY ROUTINEEngine Prime30/30x5 roundsEngine Prime30 sec each x 5 roundsOption 3THIS MOBILITY ROUTINEWeeks 5-630 M BBJ and 400 M Run x 20 minWeeks 5-66 min run
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Jump RopeBurpees (strict form)Hanging Leg Raises or Hollow HoldsWall Ball90 sec walk
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TRX RowsJump Rope or Light JogJump RopeLight Jog/Jump RopeOption 1 - 3 rounds
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Option 2 - 5 rounds
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Strength SupersetE2MIN X 5 ROUNDSStrength SupersetE2MIN X 5 ROUNDSStrength SupersetE2MIN X 5 ROUNDSStrength SupersetE2MIN X 5 ROUNDSweeks 7-840 M BBJ and 400 M Run x 20 minweeks 7-86 min run
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10 KB Deadlifts10 front rack split squatsTRX ROWS X 10Landmine Squat and Press90 sec walk
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ANDANDANDANDOption 1 - 4 rounds
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20-30 M Farmers Carry10 dips/depth pushups10 Sandbag Cleans 10 Box Overs or 10 Walking LungesOption 2 - 6 rounds
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ConditioningEMOM X 5 ROUNDSConditioning15 Min AMRAPConditioning15 Min AMRAPConditioning15 MIN AMRAPWeeks 9-1060 M BBJ and 400 M Run x 20 minWeeks 9-105 min run
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Max Cals20 M Sled PUSH (HEAVY)20 M Sled Drag (Heavy)20 M Sled PUSH1 min walk
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Bag Cleans10 calsBiceps Curls x 10MAX UNBROKEN WALL BALLSOption 1 - 4 rounds
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Recovery10 burpees30 Cals10 CalsOption 2 - 6 rounds
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5 minute finisher5 minute sandbag carry5 minute finisher30 sec each x 5 Rounds5 minute finisher200 M Sandbag Carry5 minute finisher30 sec each x 5 roundsWeeks 11-1280 M BBJ and 400 M Run x 20 minWeeks 11-125 min run
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Wall BallBurpees1 min walk
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Jump Rope or Light JogLight Jog/Jump RopeOption 1 - 6 rounds
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Option 2 - 8 rounds
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On your own (AFTER CLASS)1500 M Run (3 laps around the gym)On your own (AFTER CLASS)1500 M Run (3 laps around the gym)On your own (AFTER CLASS)1500 M Run (3 laps around the gym)On your own (AFTER CLASS)1500 M Run (3 laps around the gym)NOTES:NOTES:As the length of the running intervals goes down, you should be looking to increase your pace.
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