R12 – Summer 2014 Outline

summer-bodies-500x315So I wanted to see if I could make something based around what I already do, working in all the equipment I have, being able to make it as short or long as I want. Also, letting me involve Crossfit either at the gym or use the WOD for the day. The other thing is I wanted to be able to do a bootcamp any day, that would mean not doing anything so heavy or specific that it would preclude me from doing a whole body workout the next day or two. I wanted to add in a little cardio where possible, and to that end I am going to mix my deadlifting days with either 600m runs (that’s round the block) or shorter sprint / hill work. It’s a big departure for me but here is what I have so far. I have included any Yoga days and off day, I will take those when I have to and when I need to. I have designated the Heavy and Light days and the HIIT specific day although most of what I am doing this summer will qualify as HIIT rather than heavier muscle building workouts. Here is what I have come up with for the time being and I am sure it will change once I have run through it a couple of times. There are additional rules to adhere to:

1. No more than one day off in a row
2. No less than 80% work ratio (days on vs days off)
3. Improve my sleep pattern to assist in my recovery to at least 7.5 hours a  night.

Here is the plan as I see it.

Bench and ring dips (HEAVY)
Deadlifts and sprints / laps (LIGHT)
Cleans and Squats (HEAVY)
Press and KB swings (LIGHT)
Pullups and 95lb Deadlifts / cleans / clean and press
Cardio / Yoga / MMA workout
Off



This entry was posted on Monday, May 12th, 2014 at 1:28 PM and is filed under Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT, Gym / Weighlifting Workouts, Kettlebell Workouts (RKC), Olympic Lifts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “R12 – Summer 2014 Outline”

  1. P90X / Insanity – Something to Prove » 30WOD Time – R12 REMIX

    […] and that didn’t even go so well because I was so used to being off plan so to speak. In fact, R12 lasted exactly 2 days and if that’s not a massive failure then I don’t know what […]

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