617-268-6232

2010, Phase 8 Challenge Week

2 Team & 1 Individual Challenge

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.


Challenge Day #1:  Team

(click here for pdf)

500 Rep Strength (20min), 170 Touch Shuttle Run Challenge (20min)

Workout A (60:60) 500 Rep Strength (20min)

Complete max reps in 20 min as possible.  If finish early, start over (all reps count).

1-Leg Squat Progressions:  50 reps DB Sumo Dead Lift Progressions:  50 reps
Towel Crawl Progressions:  200 reps Regular Push Up Progressions:  50 reps
Wall Bicep Curls Progressions:  50 reps Supine Triceps Bridge Progressions:  100 mississippis

*Go in any order you choose (I recommend hardest exercises first while your fresh).

*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.

Individual Goal is 500 Reps; Team Goal is #___ participants X 500 rep.  Record total reps.

20Minute Shuttle Run Challenge

Rookies 70 line touches in 20minutes

Sophomores 90 line touches in 20minutes

All-Stars 140 line touches in 20 minutes

Leaders 170 line touches in 20 minutes

Non-Runners, 10, 12, 14 or 16 Wall to Wall Sled Push Lengths for rookies, sophomores, all-stars and leaders respectively in 20 Minutes or Burpees (reps same as shuttle run)

Team Goals:  All participants must finish their goals in 20 minutes or less to beat the challenge.

If you finish early, congrats, get a drink and run with a teammate.  You all finish together.

Team

Challenge

#People

X

# Goal Rep

=

Goal Reps

Actual Reps

+/-Differential

+/-  per person

Conditioning Goal

Conditioning Actual

+/-Differential

6:30pm

Strength

X

500

=

20:00

6am

Strength

X

500

=

20:00

9am

Strength

X

500

=

20:00

6:30pm

Strength:

Total:

6am

Strength:

Total:

9am

Strength:

Total:

Team / Name Group Lines Time Team / Name Group Lines Time

var gaJsHost = ((“https:” == document.location.protocol) ? “https://ssl.” : “http://www.”);
document.write(unescape(“%3Cscript src='” + gaJsHost + “google-analytics.com/ga.js’ type=’text/javascript’%3E%3C/script%3E”));

try {
var pageTracker = _gat._getTracker(“UA-3267018-3”);
pageTracker._trackPageview();
} catch(err) {}