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Brass Ring FitnessBrass Ring Cycle Sample WeekLevel: IntermediateLegal Notice:You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape,or form. However, no part of the printed version of this publication may be reproduced, stored in a retrievalsystem, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording,scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States CopyrightAct, without prior written permission of the Publisher. Requests to the publisher for permission should beaddressed to Robert Ord at brassringfitness@gmail.com or through www.brassringfitness.com.Please note that much of this publication is based on personal experience. Although the author and publisherhave made every reasonable attempt to achieve complete accuracy of the content in this Guide, theyassume no responsibility for errors or omissions. This Guide is offered "as is". You should use thisinformation as you see fit, and at your own risk. Neither author nor publisher shall be held liable for any loss,injury, or any type of damages. Your particular situation may not be exactly suited to the examples illustratedhere and you should adjust your use of the information and recommendations accordingly. Nothing in thisGuide is intended to replace common sense, legal, medical or other professional advice, and is meant toinform and entertain the reader. Use your head and your judgment, listen to your body, and enjoy.Visit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring CycleOverview and InstructionsThe Brass Ring Cycle utilizes athletic training principles of programming functionalexercises in specific combinations to achieve optimal results This Free Schedule is apreview of the kinds of workouts found in the Cycle.The main objectives are:- Development of strength and stamina.- Refinement of strength to develop power. Refinement of stamina to developspeed.- Push the body and mind to new levels with multi-modal extreme workouts.Instructions for the Free Brass Ring Cycle Sample Week:1.Make sure the program you’ve downloaded is right for you. If any of the workoutsare too hard for you to finish, go back and download an easier version. If they aretoo easy, try a harder version.2.Review all of the exercises by clicking on the link, even if you think you know howto do it. Remember that the purpose of using exercises in your training is to elicita physical response. If you don’t perform them correctly, the response will not bethe desired one.3.Modify the weight recommendations if they are too heavy to safely perform thenumber of repetitions called for.4.Keep track of your times or number of rounds. Remember that the clock is a toolused to measure the progress of how effectively you are able to accuratelyperform the exercises.There are five workouts within the week. Perform them in order, but not necessarily in a 5day period. Take rest days as needed to ensure you are effectively recovering, or to allowfor flexibility in balancing training with other work and family obligations.HAVE FUN!Order the full 12 week program grams/brass-ring-cycle/Visit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - IntermediateDay /brass-ring-cycle/ElementsEquipmentObjectiveSumo Deadlift High PullPull Up BarStrengthPull UpHeavy DumbbellsWorkout from Strength &Stamina Cycle of Brass RingCycle Training.Kettlebell SwingFront SquatDay 2Max Weight:RunTrack (1 mi distance)Push upsPull Up BarStaminaWorkout from Strength &Stamina Cycle of Brass RingCycle Training.Pull UpsSit UpsDay 3SquatsTime:Push Ups (& clapping)Barbell (or Kettlebell)Sit UpsPull Up BarPowerWorkout from Power & SpeedCycle of Brass Ring CycleTraining.SquatsHang Squat CleansDay 4Knees to ElbowsTime:RunTrack (1 mi distance)SquatLight KettlebellSpeedWorkout from Power & SpeedCycle of Brass Ring CycleTraining.Kettlebell SnatchDay 5Time:RunMed. DumbbellsBurpeesMedium KettlebellPull UpsPull Up BarExtreme TrainingWorkout from Extreme FitnessCycle of Brass Ring CycleTraining.ThrustersKettlebell SwingsTime:Visit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - Intermediate"Victorious warriors win first and then go to war, while defeatedwarriors go to war first and then seek to win." -Sun TzuWorkout #1Strength - From Strength & Stamina5 Rounds of:511015Sumo Deadlift High Pull(35lbs)Pull ebell ttechniques/kettlebell-swings/Stretch5 Rounds of:525Front Squats(30lbs each hand)Pull rossFit WeightedPullups.wmvSign up for Brass Ring Cycle Training Program grams/brass-ring-cycle/Go nice and slow on first element to ensure proper warmup. This workout isnot a race. Take your time and perform each rep of each exercise withperfect technique. The weight should be heavy, so avoiding injury willrequire plenty of recovery between sets.Add up the weight of your heaviest RDL set completed and the weight of thepull up (not your body weight) to come up with "Max Weight".PersonalNotesCoaches NotesCoaches CommentsVisit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - Intermediate“Action precedes progress; analysis precedes more analysis.Act first, analyze later.” Charles StaleyWorkout #2Stamina - From Strength & Stamina1 niques/running-technique/40Pull ues/pullups/1 niques/running-technique/60Push ues/pushups/1 niques/running-technique/80Sit ues/situps/1 ringfitness.com/workouttechniques/squats/Sign up for Brass Ring Cycle Training Program grams/brass-ring-cycle/Push the pace as much as you can. Try to find the fine line on the run anddig into the bodyweight exercises right away.Try to perform the exercise sets in as few sets as possible.PersonalNotesCoachesNotesCoaches CommentsVisit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - Intermediate"Success is the sum of small things, done day in and day out." Robert CollierWorkout #3Power - From Power & Speed40 - 30 - 20 - 10Push es/push-ups/Sit orkouttechniques/squats/1Stretch5 Rounds of:5Hang Squat j-nov05/hang-clean.wmv210Box ques/box-jumps/15Knees to Elbowshttp://media.crossfit.com/cfvideo/CrossFit Knees2Elbows.wmvSign up for Brass Ring Cycle Training Program grams/brass-ring-cycle/Personal Notes Mission WindowCoaches CommentsTry to burn through the first element in single sets. Stretch out beforestarting the second element.If you use a Kettlebell for the Cleans - go heavy and do 5 on each side.Visit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - Intermediate“Courage is resistance to fear, mastery of fear - notabsence of fear” Mark TwainWorkout #4Speed - From Power & Speed2 Rounds etchOn ues/running-technique/4 x 400 meter RunDumbbell Snatch on each arm10http://media.crossfit.com/cfvideo/CrossFit DBSnatch.wmv(25lbs -switch as necessary)On ues/running-technique/4 x 200 meter RunStretchSign up for Brass Ring Cycle Training Program grams/brass-ring-cycle/Take the first two rounds of run and squat nice and easy.Stretch out before sprints.Use a medium kettlebell (20lbs) for the snatches.Sprint all out on 400s and 200s.Personal NotesCoaches NotesCoaches CommentsVisit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - Intermediate“The future depends on what we do in the present” Mahatma GhandiWorkout #5Full Mission Profile - From Extreme TrainingInsert1 niques/running-technique/3 Rounds ess.com/workouttechniques/burpee/10Pull es/pull-ups/21 - 15 - 9 of:Dumbbell ThrustersActions om/workouttechniques/pull-ups/Pull UpsKettlebell Swings(35lbs)Extract1 ue/Sign up for Brass Ring Cycle Training Program grams/brass-ring-cycle/CoachesCommentsMission WindowCoaches Comments1 HourMission completion from insert to extract.Escape andEvasion Plan(if you go overtime limit)50 Burpees / 50 Squats / 50 Push Ups / 50 Sit Ups /50 Pull UpsFOR THE ENTIRE BRIEFING FOR THIS /saturday-10112008-full-mission-profile/Visit www.brassringfitness.comCopyright 2009 - Brass Ring Adventures, LLC
Brass Ring Fitness - Brass Ring Cycle Sample Week - Intermediate 5 10 15 5 5 Workout #1 "Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." -Sun Tzu 5 Rounds of: Strength - From Strength & Stamina 5 Rounds of: 1 Stretch 2
