Functional leg power

 Power walk -  2 miles for warmup

40yd sprints -  x 15(build speed gradually)

Bench step ups - 4x30

Reverse lunges - 3x20

Today’s Training g Plan

 Weight Training

    Hang Clean & Press 5x8

    Front Squat 5x8

    Ab V-ups 3x20

Sprint Training

    40 Yards x10

    Bench Step UPS 5x30

    Reverse Lunge  3x20

     

Upper Body

 Suspension Trainer Complex - 5 Rounds of each done as supersets - Minimal Rest - 15 to 20 reps of each per set

1) Pushups/Bodyrows

2) Pull-ups/Shoulder Raises

3) Ring Dips/Biceps Curls

4) Triceps Extentions/Bench Ab V-ups

Move

 This is a workout I designed a while back in response to feeling the need to improve functional movement.......not the so-called functionality of balancing on various apparatus or contorting into a pretzel......but  mobility need to survive, escape or attack.....here it is

1) 3 mile power walk

2) alternate bench step ups - 5 sets of 20

3) sprints - I do 10 repeats of 1st base to 3rd base - cutting straight across pitchers mound - starting slow and building.......careful- this is where us 65+ are most likely to get injures

4) 5 repeats of walking reverse lunges - 20 reps

Havasu #2

Canoe 4mile

 Lifting 

        barbell hang clean & press 5X5 

        front squat 5X5 

        pull-ups 5x max 

        hanging leg raises 3X15

HAVASU 1#

TOTAL BODY TRX BODY WEIGHT - 5 ROUNDS 20 SQUATS/20 CHEST PRESSES/20 BODY ROWS HEX BAR DEADLIFTS 5X5

Today’s Upper Body - Home Workout

TRX chest presses 4x15
TRX body rows 4x15
Pull-ups 4x max
Db presses 4x 8
Hang Cleans 5x5
TRX dips 2x10
TRX tri extensions 2x10

Standup workout

This is a basic routine from standing position - light weight - work on range of motion and technique - all are 5x5 with enough rest for recovery......adjust weight as needed fit about 75% perceived effort


1- Hang Clean
2- Push Press
3- Front Squat
4- Deadlift

Revolving Intensity Total Body

If you like lifting every day for both strength and conditioning - try this:

Program revolves around these movements:
   1  Hang Power Clean
   2  Smith Squat or Leg Press
   3  Deadlift(Db or Bb)
   4  Incline Bench Press
   5  Lat Pulldown or Pull-ups
   6  Shoulder Press(Db or Bb)

Here it gets a bit complicated:
       Each session pick two of these movements and work heavy for 5sets x 5 reps
       Then do the remaining four movements for 2sets x 20 reps at a moderate effort
     
 Example:
     Monday - Hang Power Clean 5x5 heavy
                      Smith Squat 5x5 heavy
                      Other 4 movements 2x20 light

     Tuesday - Deadlift 5x5 heavy
                      Incline Bench Press 5x5 heavy
                      Other 4 movements 2x20 light

     Wednesday - Lat Pulldown 5x5 heavy
                          Shoulder Press 5x5 heavy
                          Other 4 movements 2x20 light

                                    Rest Day Optional


        Repeat above sequence