Phase Three: 4 Week Training Plan 


Monday-Wednesday-Friday 


"The name of the LORD is a strong tower: the righteous runneth into it, and is safe."

Proverbs 18.10

 


 *Base: (ROM) Range of Motion: (10 Minute Cap) 2-3 Rounds of the following exercises. Spend 10 Minutes on this phase of the workout; this is what is meant by ’10 Minute Cap’. Do these ‘Range of Motion’ exercises to warm up and develop flexibility. These are Navy Seal exercises called PT, or Physical Training. 

20 Jumping Jacks 

15 Burpee’s 

5-8 Pull Ups 

10 Side-To-Side Push Ups; 5 to each side. 

o “Walking Push Ups”: Do a push up and move either to the right or left by moving your hands and feet to that side. If you move to the right, place your left hand next to your right hand and then move the right hand out to the right. Do the same for the feet. Do and push up and move back to where you started with each hand and foot replacing the other; do a push up. 



To continue click the PDF link below








 Phase One: 4 Week Training Plan 


 Monday-Wednesday-Friday 


"There is one who makes himself rich, yet [has] nothing; [And] one who makes himself poor, yet [has] great riches." 

Proverbs 13:7 


*Base: Range of Motion: (Warm Up) 8 Minute Cap (This means for 8 minutes or less you will do the Rx [prescription] below as many times as you can [Rounds] but not more than 8 minutes. This is warm-up and conditioning.) Rest as needed for this and the other components as needed. 


 Jumping Jacks 10-25 

 Jog or Row 3-5 Minutes 

 MedBall Push 5-10 


*Skill: Plank Position: Up position for a Push Up. Work on keeping the back flat and head up. This works the Core Muscle groups of the hips, back, shoulders, hamstrings, gluteus (your bottom), and abdominals. (5 Minute Cap) 


*Strength: 2 Rounds of 25 Push Ups; work hard to complete the component in the allotted time.  


To continue click the PDF link below









 Phase Four: 4 Week Training Plan 


Monday-Wednesday-Friday 


"The heart of the prudent getteth knowledge; and the ear of the wise seeketh knowledge."

​Proverbs 8:15



 This Phase of the Protocol is designed to prepare you for the less traditional WOD’s located on The Samson Option WorkoutoftheDay’. You will decide how much work you want to do. The ‘Cap’ is a suggested time limit for the component so it doesn’t run on forever. (This is critical for those of us who are going to do it all and likely a few more even if it takes us forever.) 


The Reps and Rounds are also suggested; do what you can challenging yourself and having fun. The key word here is ‘fun’ albeit; too much fun might be a cue that you’re not working hard enough. In my opinion, the criteria for work is when you finish with your tongue hanging out and your towel, shirt, pants, and most of the ground around you wet. (You know what they say about Opinions?)



To continue click the PDF link below









​​​

And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.

Col 3:17






​​DEMAND MORE OF YOURSELF    


 Phase Two: 4 Week Training Plan 


Monday-Wednesday-Friday 


"The words of a man's mouth are as deep waters, and the wellspring of wisdom as a flowing brook."
Pro 18:4


*Base: Range of Motion: Do 3 Rounds of (10 Minute Cap) the following exercises 3 times for a total of 30 repetitions each. Do no more than 10 minutes on this phase of the workout even if you do not finish all the reps. 


10-Jumping Jacks 

10-4 Count Mountain Climbers 

10-Split Jumps 

3-5 Pull Ups 


*Skill: Plank Position: Up position for a Push Up.


​To continue reading click the PDF link below