4 to 6-6 to 9-2 to 3 Minutes -30 to 40 Minutes -5 to 7 Days

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1 FitCHEM 201 Page 1 FitCHEM 201 Ideology 11:53 AM FitCHEM 201will me a combination of a Max OT Training Series, CrossFit, and Running The initial program will be a 4 week trial. Also this is all that you will find here. The actual program will be 6 months of constant variation for optimal improvements. Below I will discuss the philosophy of FitCHEM 201. Goals: Increase in strength Increase in muscle mass Better CrossFit Conditioning Better/Faster CrossFit Benchmark times Increase endurance in running Faster run times at the 1, 3, and 5 mile marks MAX OT Training: CrossFit: The Max-OT Basics: 4 to 6-6 to 9-2 to 3 Minutes -30 to 40 Minutes -5 to 7 Days Max-OT follows a specific and proven set of parameters that are key to maximizing muscle growth. These specific parameters are the underlying core of Max-OT's physiological impact on muscle. If you remember one thing from this lesson remember this -a muscle will only adapt (grow) if it is forced to do so. The mechanics of Max-OT's are designed to force muscle to grow each and every workout. As far as I am concerned, if you aren't growing from each workout you're wasting your time. In a nut shell, but nowhere near complete, you can summarize Max-OT like this: 1. Each workout should last approximately 30 to 40 minutes. 2. Train only 1 or 2 muscle groups per workout/day. 3. Do 6 to 9 total heavy sets per muscle group. 4. Do 4 to 6 reps per set. 5. Rest 2 to 3 minutes between sets. (STR) 6. Train each muscle group once every 5 to 7 days. (ITR) 7. Take a 1 week break from training every 8 to 10 weeks. CrossFit is a strength and conditioning brand. CrossFit combines weightlifting, sprinting, and gymnastics. CrossFit says that proficiency is required in each of ten fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways. That is a basic definition of CrossFit. CrossFit is varied and goes in many different directions. In a sense you could say this program is a "CrossFit Program", but it is not. I love CrossFit but it is a supplement to other training programs. If you disagree and point out things like CrossFit Football

2 FitCHEM 201 Page 2 and CrossFit Endurance, then you really have just proved my point. Principles of CrossFit in this program: 1. All CrossFit workouts will be planned a head of time 2. CrossFit workouts will be geared towards Metabolic Conditioning only and not strength 3. CrossFit workouts will be short Some people say that principle 1 goes against the CrossFit mindset. This is not true. Planning ahead of time is something CrossFit Competitors and affiliates do to make sure they are very balanced in the CrossFit world. Running: We all know what running is, so it warrant no explanations. Running in this program will take place 2-3 times a week and will follow a similar training timeline of a 10K training program. There will be three types of running: 1. Interval 2. Distance 3. Fartlek Interval training will be 4x400, 3x800s, etc Distance will normally be a slow pace long distance run Here is the definition of a Fartlek: Fartlek (which means speedplay in Swedish) is a speed training method, in which the speed and intensity varies throughout the run at unplanned intervals. For this program, a 2 mi fartlek would be run by starting out at your normal pace and then speeding up and slowing down at random times throughout the 2 miles. For instance, run to the 1st stop sign and then sprint to the 3rd lamp pole, etc.

3 FitCHEM 201 Page 3 FitCHEM 201 Programming 12:40 PM Weeks 1-4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday MAX OT Legs Chest and Forearms Back and Traps OFF Shoulders and Triceps Bicep and Abs OFF CrossFit CrossFit +Skill CrossFit METCON - OFF min AMRAP - OFF Running - - Distance OFF - Fartlek OFF

4 FitCHEM 201 Page 4 FitCHEM 201 Week :40 PM Weeks 1-4 are the same each week for the MAX OT portion as listed below. For the CrossFit portions select one of the four options from the corresponding pages. So on Monday you would do MAX OT then select a CF workout from the CrossFit+Skill page. Week 1 Monday MAX OT Legs CrossFit CrossFit+ Skill Week 1 Tuesday MAX OT Chest and Forearms CrossFit CrossFit METCON Week 1 Wednesday MAX OT Back and Traps Running Distance Squats 3 4 to 6 45 Leg Press 2 4 to 6 Stiff Leg Dead Lift 2 6 Standing Calf Raise 3 6 to 8 Seated Calf Raise 2 6 to 8 Incline Bench Press 3 4 to 6 Barbell Bench Press 3 4 to 6 Decline Bench Press 1 4 to 6 Barbell Wrist Curls 2 8 to 10 Dumbbell Wrist Curls (Standing) 2 6 to 8 Bent Over Barbell Rows 2 4 to 6 Close Grip Pull Downs(using a V-Bar) Pull-ups (add weight if needed) 2 4 to to 6 Cable Rows 1 4 to 6 Dead Lifts 2 4 to 6 Barbell Shrugs 1 4 to 6 Week 1 Friday MAX OT Shoulders and Triceps CrossFit min AMRAP Week 1 Saturday MAX OT Biceps and Abs Running Fartlek Dumbbell Press (Palms facing in at bottom of the movement and rotated forward at the top.) Straight Bar Military Press (In front) 3 4 to to 6 Dumbbell Side Laterals 2 4 to 6 Lying Tricep Press 2 4 to 6 Tricep Cable Press Downs 2 4 to 6 Seated Overhead Tricep Press (Performed with one dumbbell behind the neck) 1 4 to 6 Straight Bar Curls 2 4 to 6 Dumbbell Hammer Curls 2 4 to 6 Curl Bar Curls 1 4 to 6 Leg Lifts (with added weight) 2 12 to 15 Weighted Cable Crunches 2 8 to 10

5 FitCHEM 201 Page 5 CrossFit + Skill 1:23 PM OPTION 1: and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar OPTION 2: Ten rounds for time of: 95 OH Squat, 10 reps 10 Ring push-ups OPTION 3: 5 RFT: 185 pound Back squat, 7 reps 45 pound dumbbell Overhead walking lunge, 10 steps (right hand) 7 Burpees 45 pound dumbbell Overhead walking lunge, 10 steps (left hand) OPTION 4: Five rounds for time of: 5 Hand-stand push-ups 115 pound Overhead squat, 10 reps 15 Toes to bar 20 GHD Sit-ups

6 FitCHEM 201 Page 6 CrossFit METCON 1:23 PM OPTION 1: Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups OPTION 2: and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds OPTION 3: Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups OPTION 4: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents

7 FitCHEM 201 Page 7 CF min AMRAP 1:23 PM OPTION 1: Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings "Jack" OPTION 2: Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box OPTION 3: "AMRAP Fran" 10 min AMRAP 95 pound Thruster 15 Reps Pull-ups 15 Reps OPTION 4: 15min AMRAP Dead Lift, 10 Body Weight 20m Broad Jump with 20lbs Med Ball

8 FitCHEM 201 Page 8 Running 1:51 PM The first 4 weeks of FitCHEM 201 only includes running two days a weeks as distance and fartlek. This is how the running will be broken down: Week Miles Type Week 1 2, 1 Week 2 3, 2 Week 3 4, 3 Week 4 5, 4 Distance, Fartlek Distance, Fartlek Distance, Fartlek Distance, Fartlek So week 1 would be 2 miles at a slow pace on the distance day and the a 1 mile Fartlek on the Fartlek day.

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