Six-Week Personal Paleo Training Program

I'm very curious about my area CrossFit program.  Only problem is: I'm a broke 25 year old (yikes! I'm old.  Maybe I won't ever say that again.) who can't afford to join.  Boo.



That's not my belly.  No matter how much I wish it was.

So, in my infinite wisdom, I did a little research into just what this CrossFit thing is all about.  And let me tell you; it's about pain, apparently.  I've watched videos of body builders getting killed by a Paleo-inspired workout.  Where do I sign up?

Here's a little Six-Week Paleo Personal Training Program I've put together. (*Please note my weeks run from Saturday-Friday because.)

SATURDAY	SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Rest Burpee +1 Plank 0:30	Yoga Burpee +1 Plank 0:30	Intervals Burpee +1 Plank 0:30	Big 3 Burpee +1 Plank 0:30	Deadlift Kippling Pull-ups Thrusters Burpee +1 Plank 0:30	Shoulder press Captain’s Chair Other Strength Burpee +1 Plank 0:30	Rest Burpee +1 Plank 0:30
Rest Burpee +1 Plank 1:00	Yoga Burpee +1 Plank 1:00	Big 3 Burpee +1 Plank 1:00	Deadlift Kippling Pull-ups Thrusters Burpee +1 Plank 1:00	Shoulder press Captain’s Chair Other Strength Burpee +1 Plank 1:00	Rest Burpee +1 Plank 1:00	Intervals Burpee +1 Plank 1:00
Rest Burpee +1 Plank 2:00	Yoga Burpee +1 Plank 2:00	Deadlift Kippling Pull-ups Thrusters Burpee +1 Plank 2:00	Shoulder press Captain’s Chair Other Strength Burpee +1 Plank 2:00	Rest Burpee +1 Plank 2:00	Intervals Burpee +1 Plank 2:00	Big 3 Burpee +1 Plank 2:00
Rest Burpee +1 Plank 3:00	Yoga Burpee +1 Plank 3:00	Shoulder press Captain’s Chair Other Strength Burpee +1 Plank 3:00	Rest Burpee +1 Plank 3:00	Intervals Burpee +1 Plank 3:00	Big 3 Burpee +1 Plank 3:00	Deadlift Kippling Pull-ups Thrusters Burpee +1 Plank 3:00
Rest Burpee +1 Plank 4:00	Yoga Burpee +1 Plank 4:00	Intervals Burpee +1 Plank 4:00	Big 3 Burpee +1 Plank 4:00	Rest Burpee +1 Plank 4:00	Deadlift Kippling Pull-ups Thrusters Burpee +1 Plank 4:00	Shoulder press Captain’s Chair Other Strength Burpee +1 Plank 4:00
Rest Burpee +1 Plank 5:00	Yoga Burpee +1 Plank 5:00	Big 3 Burpee +1 Plank 5:00	Deadlift Kippling Pull-ups Thrusters Burpee +1 Plank 5:00	Shoulder press Captain’s Chair Other Strength Burpee +1 Plank 5:00	Rest Burpee +1 Plank 5:00	Intervals Burpee +1 Plank 5:00

So, dude.  What the hell does that mean?  What's a "Big 3" and why do I need to do it?  Burpees?  Planks?  Yoga?!

And the answers are: I'll tell you in a second, because it'll kick your butt no matter who you are, yes, yes, and yes!

What are the Big 3?
"The Big 3" is a series of 3 weight lifting exercises - the bench press, back squat, and clean - performed back to back for 20 reps, with no recovery time from one to the next.  This is continued for 3 sets, with a 2:00 minute break after eat set.  So, ya see, you do get a break.  But you'll probably be dying long before then, at least according to Dana Linn Bailey, the champion body builder you see shaking in this video at 5:07.



Burpees, Planks, and Yoga?

Yes, all of the above.

Burpees are compound exercises incorporating a squat, push-up, and jump all together.  This allows you to work your pecs, lower back, and those pesky triceps, to name a few.  Start day one by performing one burpee, then, each successive day, add a burpee to the count.  Simple as that.  Learn more here.

Planking, one of those lovely exercises you can do just about anywhere, is a great way to strengthen abdomenal muscles, but it's also so much more...  Start out with a simple plank held for 30 seconds.  Repeat for maybe a week, then challenge yourself to hold the position longer; for example, week one of the PTP (personal training program...aren't I original?) indicates that planks should be held for 30 seconds, while week two calls for one full minute, and so on.  Check out Mark Sisson's 4 Plank Progression.

Yoga.  While yoga is not typically a part of strength training, it's beneficial to the program in that it lengthens and stretches out all those muscles you work with all week.  See: How Yoga Stretching Compliments Strength Training & Yoga for Bodybuilders.

You'll also notice that every Saturday is a Rest day (and Sunday, for the most part, too).  What gives?  I've left my weekends open to live life, and get outdoors where the REAL exercise takes place.  Reserve those days for fun hikes and other outings with your family and friends.  Health is not just about be physically fit; it encompasses every aspect of your life from mental to emotional, spiritual to social.  You gotta have fun to be fit.

Well that wraps it up for us today.  I've got a Big 3 workout later this morning (my first, actually), so wish me luck!  I'll tell you all about it tomorrow!

What does your training/exercise/fitness/whatever-you-call-it program look like?

UPDATE

I just finished my Big 3 workout for today.  My body.  It hurts.  Specifically, my biceps are tight and I can already tell what the next few days is going to feel like.

Honestly, though, I couldn't finish.  I just couldn't.  But that's not a stretch for me, really.  I haven't been in a gym and lifted a weight in a while.  I think the bench press is what killed me, because I can do squats all. day. long.  I love squats.  I love big, strong legs.  I've never been a fan of the bench press, because I don't rely too much on my upper body strength (I've got killer leg strength, though, so BAM!).  And so, because the bench press took a lot out of me, it made the clean lifts all the more difficult.

Also, someone else wanted to use the equipment, so I only made it through 2 sets.  Can't wait for the new gym in my office building to open.  Yay free gyms!

My stats for today:

(all at 45 lbs to start, because - come on - I haven't lifted in what seems like forever)

Bench press: 2 sets, 20 reps/15 reps

Back squats: 2 sets, 20 reps/20 reps

Clean lifts: 2 sets, 20 reps/(I think...) 10 reps

And, oh yeah!  I get to move furniture later with the sweetie-pie.  Fun times to be had all around...and I'm totally not face palming right now.