Alright, a little late but here it is, I put this program up a while back and did some recent and needed modifications.
Wake up 12pm empty stomach:
This is my current level for the PT program that was given to me(week 1&2) Category 2:
3 mile run (only twice a week due to lack of time)
6x30 push ups
6x35 sit ups
3x10 pull ups
Immediately followed by burpees (squat/thrusts), I do the 20 descending sets, I added these as HIT cardio because jumping rope was becoming low intensity cardio and I'm not good with any tricks to make it harder.
30-45 min swim (only twice a week with the running days)
This might surprise some of you but I don't eat anything after that, I'm on CKD/IF (Intermittent fasting), I only eat from 8pm-3am, refeed/cheat on the 15th and 30th of each month.
WORK ( I haven't had a day off in 5 months, that's right, 5 months)
Go home and workout from 1am usually to 3 am
Combat conditioning exercises:
-Hindu Squats 25 X6
-Hindu pushups 25 X 6
-Back Bridges less than one minute without hand support X 6
-Front Bridges more than one minute without hand support X 6
Follow by 20 descending sets of burpees as HIT, I eat a small meal around 8pm, but after this workout at 3am I eat like a ****ing pig, very little carbs from a handful of blueberries and tons of fat and protein.
I only have 2 rest days a month, on the 15th and 30th with my refeeds, other than that, this routine is done everyday, except running and swimming, which I have to increase.
The PT routine is attached as a PDF, Category 1 and Category 2.
Video explaining hindu squats, pushups and back bridge.
[ame="http://ca.youtube.com/watch?v=sC9P2DsNxO8"]YouTube - Royal Court of Bodyweight Exercises[/ame]
** Also, once you do the hindu pushup, go back to the starting position the way you left it, keep it rounded in a smooth fluid motion, don't take the easy way out and "lift" yourself up to the position.
More on the "Royal court"
**Front Bridge: Get in the hindu pushup position, lower your head on the floor tuck your chin in your chest and put your hands behind your back, it works your neck and back like muther****er, it's advised to do it to balance with the back bridge.
I've been doing this for a while now, this is the kind of **** well rounded fighters do, Military Personnel in Special operations, etc.....
I don't like weights anymore, I did weights for 3 years of my life and found my place with calisthenics, it's harder than weights for me, works out more muscles and every goddamn time I finish a workout I feel sore as **** the next day, but I still workout that same morning and let me tell you, I love it!!! you gotta be ****ed up in the head to like **** like that!!
Matt Furey's book has more exercises I could scan them and post them but my scanner is a 3 in 1 deal it takes forever to scan one page, Plus I have college coming up too, the book is pretty cheap though.
Matt Furey - Combat Conditioning fitness coaching
My diet is very simple, small meal at 8pm: can of pink salmon with LOTS of Mayo(smart mayo made with olive oil)/lettuce and EVOO, with 25g of ATW whey Isolate, one hour later I'll have 50g of ATW Isolate with olive oil and workout at 1-3, then I'll have 1-2 lbs of raw ground beef, handfull of blueberries and fish oil
Supps: Whey, ZMA, Fish oil, multi, E, Selenium, B complex, 8g of Vit C a day.
Day in day out.
Ofcourse some people will tell you this is over training too ****ing much blah blah blah, yes I agree it is, Ignore everything I said, some people won't handle this weather physically or mentally about the over training losing muscle thing, funny thing is, I'm cutting at a steady pace, look bigger and let me tell you, I am becoming in the best shape of my life.........this program is hard as ****, but you will be conditioned like a muther****er, balls to the ****ing wall, no pain no ****ing gain!!
And you'll do nothing but eat, sleep and train, I haven't had a day off in 5 months, sleep anywhere from 4-7 hours on a good day and on every refeed day I drink ATLEAST 10 units of Alcohol, training wise you'll be much better.
Any questions, post them right here, I love this routine and don't mind answering any question you have.