Get

Fit Quick 1 Month Program

Page 1
WEEK 1

Monday Tuesday "Strength" "Alactic Power" Beginner: A1. Dumbbell walking lunges 20 continous alternating steps Beginner: x3; rest 90 seconds 5 tough Kettle bell A2. Weighted chin ups 5, 5, 5; swings rest 90 seconds Jump Rope 20 seconds B. Single arm DB rows @31x1, FAST 10-12x3/arm; rest 45 sec bw Rest 3 min arms x8 sets

Wednesday "Aerobic Power" Beginner: 3 minutes as many rounds as possible @80%: 5 burpees 5 box jumps 10 air squats Rest 3 min x5 sets

Thursday "Zone 1"

Friday "CP Battery"

Saturday "Lactic Endurance"

Sunday OFF

Beginner: Swim 60 min @easy pace

Advanced: A. Power clean 4, 3, 2, 4, 3, 2; rest 3 min B1. Front squat 5, 4, 3, 5, 4, 3; rest 2 min B2. Weighted chin up 5, 5, 5, 3, 3, 3; rest 2 min

Advanced: 5 Hang power snatch Sprint 100 meters @97% Rest 3 min x8

Advanced: 3 min as many rounds as possible @80% 3 muscle ups 5 toes to bar 100 meter fast jog Rest 3 min x5 sets

Advanced: 90 min hike with external load

Beginner: A. 5 back squats with 85% 1rm x5 sets; rest 90 seconds B. As many strict pull ups as possible in 10 minutes Advanced: A. Power clean and jerks 2 on the minute for 10 minutes with 90% 1rm + 50 Front squats for time with 75% 1rm (everytime you break, perform 5 handstand push ups)

Beginner: 5 Tough Deadlifts 5 Fast push ups Row 500meters @97% Rest 20 min x3 Leisure day Advanced: For max reps: 1 min max reps burpees 1 min max rep KB swings 1 min max reps box jumps 1 min max reps power clean and jerks (50% 1rm) Rest 20 min x3 Leisure day

WEEK 2 Wednesday "Aerobic Power" Beginner: 3 minutes as many rounds as possible Beginner: @80%: 5 tough Kettle bell 5 burpees swings 5 box jumps 10 burpees as fast as 10 air squats Beginner: possible Rest 3 min A1. Dumbbell walking lunges x4 sets x3 sets 16 continous alternating steps Rest 2:30 + x4; rest 90 seconds + 3 min as many rounds as A2. Weighted chin ups 5, 5, 3, 5 box jumps fast possible @80%: 3; rest 90 seconds Jump Rope 20 seconds 5 strict push ups B. Single arm DB rows @31x1, FAST 10 walking lunges 8-10x4/arm; rest 45 sec bw Rest 3 min 20 jump ropes arms x4 sets x 3 sets Advanced: 5 touch and go hang power clean Airdyne 20 seconds Advanced: @95% 3 min as many rounds as Rest 3 min possible @80% Advanced: x4 3 muscle ups A. Power clean 3, 2, 1, 3, 2, 1; + 5 burpees box jumps 20" rest 3 min 5 Hang power snatch 100 meter fast jog B1. Front squat 5, 3, 1, 5, 3, 1; Sprint 100 meters Rest 3 min rest 2 min @97% Row 3 min @85% B2. Weighted chin up 2, 2, 2, Rest 3 min Rest 3 min 1, 1, 1; rest 2 min x4 x3 sets Monday "Strength" Tuesday "Alactic Power" Thursday "Zone 1" Friday "CP Battery" Saturday "Lactic Endurance" Sunday OFF

Beginner: Swim 65 min @easy pace

Beginner: A. 30 back squats for time with 70-80% 1rm B. As many unbroken strict pull 1-4 ladders as possible in 12 minutes

Beginner: 5 Tough Deadlifts 5 Fast push ups Run 600meters @97% Rest 20 min x3

Leisure day

Advanced: 95 min hike with external load

Advanced: A. Power snatch 2 on the minute for 10 minutes with 90% 1rm + 5-4-3-2-1 Heavy front squat (5 rep max weight) Ring handstand push up

Advanced: For max reps: 1 min max reps double unders 1 min max rep burpee pull ups 1 set max reps unbroken push ups 1 min max reps power clean (60% 1rm) Rest 18 min x3

Leisure day

WEEK 3 Monday "Strength" Tuesday "Alactic Power" Beginner: 5 tough Kettle bell swings 10 burpees as fast as possible x3 sets Rest 2:30 + 5 box jumps fast Jump Rope 20 seconds FAST Rest 2:30 x3 sets + Row sprint 30 seconds @97% Rest 2:30 x3 sets Advanced: 5 touch and go hang power clean Airdyne 20 seconds @95% Rest 3 min x3 + 5 Hang power snatch Sprint 100 meters @97% Rest 3 min x3 + Row sprint 45 seconds @95% Rest 3 min x3 Wednesday "Aerobic Power" Thursday "Zone 1" Friday "CP Battery" Saturday "Lactic Endurance" Sunday OFF

Beginner: A1. Dumbbell walking lunges 12 continous alternating steps x5; rest 90 seconds A2. Weighted chin ups 3, 3, 2, 2, 1; rest 90 seconds B. Single arm DB rows @31x1, 6-8x5/arm; rest 1 min bw arms

Beginner: 5 minutes as many rounds as possible @80%: Row 200 meters 5 burpees 5 box jumps Airdyne 10 calories Rest 3 min x4 sets

Beginner: Swim 70 min @easy pace

Beginner: 10 minute amrap: 5 heavy back squat 5 strict pull ups

Beginner: Run 800m @97% Rest 15 min x3

Leisure day

Advanced: A. Power clean 2, 1, 2, 1, 2, 1; rest 3 min B1. Front squat 3, 2, 1, 3, 2, 1; rest 2 min B2. Weighted chin up 1, 1, 1, 1, 1, 1; rest 2 min

Advanced: 5 min as many rounds as possible @80% 3 bar muscle ups 5 burpees box jumps 20" Airdyne 15 calories Rest 4 min Row 5 min @85% Advanced: Rest 4 min 100 min hike with x3 sets external load

Advanced: A. 30 power snatch for time 60% 1rm

Advanced: 21-15-9 Burpees Chest to bar Chin ups Rest 20 min Row 1000 meters Rest 20 min 21-15-9 Box jumps kettle bell swings

Leisure day

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Optimum Performance Training Inc.

Get Fit Quick 1 Month Program

Page 2

WEEK 4 Monday "Strength" Tuesday "Alactic Power" Beginner: 5 tough Kettle bell swings 10 burpees as fast as possible x3 sets Rest 2:00 + 5 box jumps fast Jump Rope 20 seconds FAST Rest 2:00 x3 sets + Row sprint 30 seconds @97% Rest 2:00 x3 sets Advanced: 5 touch and go hang power clean Airdyne 20 seconds @95% Rest 3 min x4 + 5 Hang power snatch Sprint 100 meters @97% Rest 3 min x4 + Row sprint 45 seconds @95% Rest 3 min x4 Wednesday "Aerobic Power" Thursday "Zone 1" Friday "CP Battery" Saturday "Lactic Endurance" Sunday OFF

Beginner: A1. Dumbbell walking lunges 8 continous alternating steps x6; rest 90 seconds A2. Weighted chin ups 5, 5, 3, 3, 2, 2; rest 90 seconds B. Single arm DB rows @31x1, 5-7x6/arm; rest 45 sec bw arms

Beginner: 5 minutes as many rounds as possible @80%: Row 200 meters 5 burpees 5 box jumps Airdyne 10 calories Rest 3 min Run 5 min @85% Rest 3 min x3 sets

Beginner: Swim 75 min @easy pace

Beginner: A1. Amrap bodyweight back squats x5; rest 1 min A2. Amrap weighted chin ups w/ 1/4 bwt attached Beginner: x5; rest 1 min Row 2000 meters for time Leisure day

Advanced: A. Power clean 1, 1, 1, 1, 1, 1; rest 3 min B1. Front squat 2, 1, 2, 1, 2, 1; rest 2 min B2. Weighted supinated chin up 1, 1, 1, 1, 1, 1; rest 2 min

Advanced: 5 min as many rounds as possible @80% 3 bar muscle ups 5 burpees box jumps 20" Airdyne 15 calories Rest 2 min Row 5 min @85% Advanced: Rest 2 min 110 min hike with x3 sets external load

Advanced: A. 50 back squats for time 80% 1rm B. 100 chest to bar chin Advanced: ups for time Row 2000 meters for time Leisure day

www.optexperience.com

Optimum Performance Training Inc.