02 APR 2012 - Shoulder Press, SDHP

HEAVY:
Shoulder Press, Lift 1
Between sets, complete:
5 Clapping Push-Ups

Sumo Deadlift, High-Pull, Lift 2
Between sets, complete:
2 Man-Makers

Use the chart to the right to determine weight and reps. Take no more than 30 minutes on these two lifts. Rest 90 seconds between the time you finish the "between sets" exercise and starting the next set.

Complete Lift 1 in its entirety before starting Lift 2.

INTENSITY:
Rest Day

RESET:
2 Rounds of
Downward Dog Pose, 60 second hold
10 Sampson Lunges, 3 second hold (1 leg, 1 rep)
Squat Bridge Pose, 60 second hold
10 Cobra Push-Ups

01 APR 2012 - 400m Walking Lunge

Heavy:

Starting week 4 of Phase 1!!

Deadlifts
Between sets, complete:
2 Manmaker
4 Toes to Bar
6 Air Squats

Intensity:
For time:
400m Walking Lunge




Reset:
2 Rounds of:
40 Flutterkicks (1 leg, 1 rep)
30 Jumping Jacks
20 Push-Ups
10 Bend and Bounce

31 MAR 2012 - SVGFIT "Toner"

HEAVY:

Rest Day

INTENSITY:
SVGFIT "Toner"
3 Rounds for Time of:
27 Calorie Row
20 Squat Clean (155/115)
9 Bench Press (155/115)

RESET:
2 Rounds:
10 Spiderman Lunges (1 Leg, 1 Rep)
Squat Bridge, 60 Second Hold
10 V-Ups
Plow Pose, 60 Second Hold

Note reads: IN MEMORY OF LTJG FRANCIS TONER, USN. KILLED IN ACTION 27 MARCH 2009, BALKH PROVINCE, AFGHANISTAN. "NON SIRI SED PATRIAE" NOT FORGOTTEN!

Translation - "Not for Self, but for Country"

USN LTJG FRANCIS TONER, in memoriam - 26, of Narragansett, R.I.; died March 27, 2009 when an Afghan National Army soldier opened fire on personnel assigned to Combined Security Transition Command — Afghanistan at Camp Shaheen, Mazar-E-Sharif, Afghanistan. Also killed was Navy Lt. Florence B. Choe.