The coming month

Rules:

Follow this plan for 1 month... do not modify in any way.

How this will happen:
1. Log everything!
2. Take lunch to work EVERY DAY
3. Exercise 3 on 1 off
4. Weight every day, bodyfat every month

Diet:
Monday - Friday = Strict Zone Diet, no coffee, no sugar, no alcohol
Schedule : 530 am wake up
600 am exercise
730 am 4 block meal
900 am at work
1000am 3-4 block meal
100 pm 4 block meal
400 pm 3-4 block meal
700 pm home
800 pm 4 block meal
1030pm sleep

Saturday - Sunday = Looser diet, coffee + alcohol ok sparingly


MORNINGS = FITNESS!

3 days on 1 day off, follow this schedule, days off!

• Monday - 600 am Endurance Training: 10k Beach Run or 2 mile Swim 730 pm Yoga (even on rest day)
• Tuesday - 600 am Wild Card
• Wednesday - 600 am Petranek Weightlifting Wednesdays
• Thursday - 600 am Endurance Training: 10k beach run or 2 mile swim
• Friday - 600 am Petranek Catch Up Day or Wild Card
• Saturday - 830 am Petranek Crossfit Level 2
• Sunday - 830 am Wild Card

Wild Card Workouts, All timed!

Warm up : 3 rounds

2 laps around park or track
15-30 seconds samson stretch
15 overhead squat w/ dowel
15 sit ups
15 pull ups
15 squats

Stretch!

Then pick randomly fron this list:

1. Fran 21 15 9 dumbell thrusters and pullups
2. Helen 3 rounds 400 meter run kb swing X 21 pullups X 12
3. Cindy 5 pull ups 10 push ups 15 squats AMRAP 20 min
4. Angie 100 pull ups 100 Push ups 100 sit ups 100 squats
5. Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
6. Pull up ladder 1 first minute 2 second minute etc.
7. Fitness test! Max Pull ups 2 min, Max Push ups 2 min, Max Sit ups 2 min, Max Squats 2 min. Rest between each as needed.
8. Track Intervals: 1/4 lap jog 1/4 lap sprint 8 laps
9. VORTEX! 6 laps on track, each odd minute = 10 push ups, each even minute = 15 jumping lunges
10. Broomstick Mile