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Monday, September 17, 2012

Train Like a Wayne: Week One Overview

How is everyone feeling? That weekend was definitely needed for me to recover. I hope you all had fun. Here is the recap for last week's workouts. Today, try to get a run in or some light activity, because tomorrow we start up the heavies for week 2.




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Day 1: Batman Version:

5/3/1 week one set of deadlifts at calculated percentages.

Three Rounds of three sub-sets of 3 Power cleans, 6 push ups, 9 air squats, minute rest.

Later, run (for me it's a 5k -- don't sell yourself short on this)

Stretch, eat well, and rest.

Day 1: Robin Version:

Go into an air squat. If you don't know how to do this properly youtube some videos, there are, literally, hundreds of videos that can show you how to do this correctly. For this exercise, lower yourself into the squat position and hold it for 30 seconds. Come up, shake out the legs, and then get into the plank position (the up-part of a push up) and hold that for 30 seconds. Do this 20 times for each workout. That comes to 10 minutes of isometrics. Don't like it? Learn to deadlift, it's good for you I promise.

Same circuit as before, but substitute burpees (at least 20 per set) instead of power cleans.

Run a distance you are comfortable with at a pace you can handle. This is an impact exercise so don't over do what you're capable of with your weight/level of fitness.

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Day 2: The Batman Version

5/3/1 BENCH

(10 pullups, 10 dips, 10 curls) four rounds, no breaks

Later tonight or at least four hours later:

100 pushups, 100 sit ups, 100 air squats, broken up however you see fit.

NOTE: On the pushups make sure you're hitting your CHEST and not your STOMACH to the ground. For those of you with a belly, do your best, and go to your knees if you have to. The importance here is on the upper body conditioning, the rest will come later.

Day 2: The Robin Version (aka modding this exercise)

Start in the plank position and slowly lower yourself to the ground. Try to take at least five seconds to lower yourself down, and at least three to bring yourself back up. Do this at LEAST 25 times.

Same as the Batman version, but use a box or "negative" pull ups instead of strict ones. Curl as much as you can, safely.

For the nighttime exercise do 50 of each. Break this into 5 sets of 10. Don't cheat yourself here, these are all low impact exercises, and working hard just means more calories burned. If you want to go for the full 100 then more power to you, just don't go past your limits.

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Day 3: Batman Version

5/3/1 of SQUATS

200 Double Unders

Evening or at least four hours later -- 5k (or whatever your distance is)

Day 3: Robin Version

Squat down and hold in that position for 30 seconds. Do this for 10 minutes worth of time.

200 jump rope rotations, or just pony-up and do all 400.

Evening or at least four hours later -- Run or walk at least 3 miles.

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Day 4: Batman Version

5/3/1 SHOULDER PRESS

10 single-arm bent over row, sit-ups (depending on what you have), lateral raises -- Four Rounds, no breaks.

Later in the evening or at least four hours later -- 100 jabs/crosses/hooks/uppercuts/bodyshots, broken into two rounds of 50 each side.

Day 4: Robin Version

Take two dumbells with a weight you can just do about ten of, and do four rounds of ten with that weight.

No cutting corners today for this one. Robin needs to be tough too.

Later in the evening or at least four hours later -- still try to keep the same numbers. Take more time if you need, but this is going to be a good set for you to do. Form isn't as important here as much as movement is. Keep moving, and keep improving.

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Day 5: Rest -- followed by some light activity over the next two days.

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