Monday 8-22-2011
A) Warm Up (3) Sets (6) Chin-Ups and (6) Burpees with Jumps
B) 5 Super Sets (with Partner)
1) Chin-Ups x 25 reps
2) Fireman's Carry / Sprint x 1/5 mile
3) Recovery THEN Alternate with Partner x 2 min's
C) 1 Super Set
1) Elbow Plank x 5 min's
2) Hamstring Bridge x 5 min's
D) 4 Triple Sets for Arms
1) Low Bar (12") Bodyweight Tricep Extensions (B.W.) x 8 reps
2) Straight Bar Reverse Curls 60lb x 8 reps
3) Straight Bar Bicep Curls 60lb x 8 reps
4) Recovery x 60 sec's
E) 3 Dumbbell Circuits (30lb Dumbbells)
1) Reverse Fly's x 8 reps
2) Lateral Shoulder Raises x 8 reps
3) Forward Shoulder Raises x 8 reps
4) Overhead Tricep Extensions x 8 reps
5) Supinated Bicep Curls x 8 reps
6) Recovery x 90 sec's
B) 5 Super Sets (with Partner)
1) Chin-Ups x 25 reps
2) Fireman's Carry / Sprint x 1/5 mile
3) Recovery THEN Alternate with Partner x 2 min's
C) 1 Super Set
1) Elbow Plank x 5 min's
2) Hamstring Bridge x 5 min's
D) 4 Triple Sets for Arms
1) Low Bar (12") Bodyweight Tricep Extensions (B.W.) x 8 reps
2) Straight Bar Reverse Curls 60lb x 8 reps
3) Straight Bar Bicep Curls 60lb x 8 reps
4) Recovery x 60 sec's
E) 3 Dumbbell Circuits (30lb Dumbbells)
1) Reverse Fly's x 8 reps
2) Lateral Shoulder Raises x 8 reps
3) Forward Shoulder Raises x 8 reps
4) Overhead Tricep Extensions x 8 reps
5) Supinated Bicep Curls x 8 reps
6) Recovery x 90 sec's