ONDEG Fitness: Monday, 14 March 2011

Monday, 14 March 2011

Announcements:

On Ramp is starting on TODAY...we've got nine motivated individuals ready to whoop it on! If you know someone else who's interested...tell them to get in touch quick!
Movie Night! Fresh, The Movie. What a great turn-out! Over 40 people showed up last Thursday for the dinner and movie. Great food. Thanks to everyone for attending and sharing their meals with locally-produced ingredients.
Book Club this week: Thursday at 6pm. The Zone. We will get into specifics about weighing and measuring.
Next movie night will be Thursday, April 23 at 6pm. Fat Head. "Have you seen the news stories about the obesity epidemic? Did you see "Super Size Me"? Then guess what? … You’ve been fed a load of bologna."
Trainers' meeting Saturday at 7:30am. If you are an aspiring trainer, show up and be ready to show what you know!
100 Day Push-up Challenge: starts today

Times:

Today's focus:

Warm-up:

DS/BM
Wrists
P/S/P
Achilles
Turkish get-up practice
Tabata squats
100 push-up challenge: last chance to perform your initial test...week one starts Monday.

Skill:

Workout:
100 Push-up Challenge, week one:

If you managed 5 or less push ups in the initial test, follow column 1.
If you completed between 6 and 10 push ups, follow column 2.
If you completed between 11 and 20 follow column 3.
More than 20 push ups? Start the program on Week 3. Choose either Column 2 or 3 based on the number of push ups you managed in your initial test.

Day 1 rest 60 seconds between each SET (longer if required)
	up to 5 push ups	6 - 10 push ups	11 - 20 push ups
set 1	2	6	10
set 2	3	6	12
set 3	2	4	7
set 4	2	4	7
set 5	max (at least 3)	max (at least 5)	max (at least 9)

Day 1 rest 60 seconds between each SET (longer if required)
	16 -20 push ups	21 - 25 push ups	> 25 push ups
set 1	10	12	14
set 2	12	17	18
set 3	7	13	14
set 4	7	13	14
set 5	max (at least 9)	max (at least 17)	max (at least 20)

Max effort:

AMRAP, one minute:

Tabata:

Practice:
Handstand

Stretch

Daily Pondering / Question of the Day:

"If you do not put forth what is within you, what you do not put forth will destroy you." -Unknown
Post your replies to the comments below.

Categories: G