Friday and Saturday Workouts of the Day

Ahhh.. 2011 has come to an end, and now its one to 2012… My focus for this year per se, is not competition, but within the business, and in grand scheme of things, this is what matters to me, grow the business, get comfortable with everything, and then move forward to perhaps give 100 percent concentration on competing. My goal as athlete would be to follow OPT’s workouts, or in the future would be to hire on one of OPT’s trainers and programmers to tailor a program for myself to lessen the stress, and also have another persons opinion on my own training, and what best fits me..

As of right now , my training is good, but my overall focus is to stay healthy, and to maintain my fitness, and not push the envelope.

Right now I am working with 2 days of conditioning, preferably longer ones, then on third day hitting a strength bias workout, and the last two to three strength workouts have concentrated on dynamic back squatting, and front squats. I am kind of enjoying screwing around with the idea of using chains, and actually asked for me chains for my birthday…

Friday, December 30th, 2011 Workout of the Day:
A. AMRAP 20 Minutes of:
10 Pull-Ups or 7 Strict Pull-Ups(Alternating Every Round)
8 KB Deadlifts @ 2 pood
5 Push Press @ 135 lbs
Total Rounds: 14 plus some change

Saturday, December 31st, 2011 Workout of the Day:
A. Box Squat, 12 sets of 2 @ 175 lbs on barbell… On the Minute Every Minute
1st 5 sets @ 175 lbs on barbell and 76 lbs at top
Last 7 Sets @ 175 lbs on barbell and 40 lbs at top
B. “Mini AMRAPs”
AMRAP 1 Minute: Back Squat @ 145 lbs= Total 21 reps
Rest 3:00 Minutes
AMRAP 45 seconds: Back Squat @ 145 lbs= Total 18 reps
Rest 2:00 Minutes
AMRAP 30 seconds: Back Squat @ 145 lbs= Total 15 reps
Rest 1:00 Minute
AMRAP 15 seconds: Back Squat @ 145 lbs= Total 12 reps