Mon 8-29-2011
A) Warm Up (3) Sets (6) Chin Ups + (6) Burpees with Jumps
B) 6 Weighted Circuits
1) Weighted Chin-Ups (15lb Med Ball between feet) x 12 reps
2) Squat Jumps (15lb Med Ball held at Chest) x 6 reps
3) Partner Weighted Push-Up (on Back) OR Plyo Clap Push Up x 6 reps
4) Recovery Partner Push-Up Weight x 60 sec's
C) 2 Static Hang Sets
1) Chin Up Grip Hang x 90 sec's
2) Recovery x 180 sec's
D) Single Sprint
1) Sprint @ 75% Max Effort x 1/3 Mile
2) Recovery x 2 min's
E) 4 Explosive Medicine Ball Throws
1) Deep Squat with Back Toss and Chase Shuttle Run x 6 reps
2) Recovery x 2 min's
F) 2 More Explosive Medicine Ball Throws
1) Deep Squat (Leap Frog) Push Press and Chase Shuttle Run x 6 reps
2) Recovery x 2 min's
G) 3 Wheel Barrow (or Power Wheel) Sprints
1) Hand Sprint x 100 yards
2) Recovery / Partner Leg Hold x 100 yards
B) 6 Weighted Circuits
1) Weighted Chin-Ups (15lb Med Ball between feet) x 12 reps
2) Squat Jumps (15lb Med Ball held at Chest) x 6 reps
3) Partner Weighted Push-Up (on Back) OR Plyo Clap Push Up x 6 reps
4) Recovery Partner Push-Up Weight x 60 sec's
C) 2 Static Hang Sets
1) Chin Up Grip Hang x 90 sec's
2) Recovery x 180 sec's
D) Single Sprint
1) Sprint @ 75% Max Effort x 1/3 Mile
2) Recovery x 2 min's
E) 4 Explosive Medicine Ball Throws
1) Deep Squat with Back Toss and Chase Shuttle Run x 6 reps
2) Recovery x 2 min's
F) 2 More Explosive Medicine Ball Throws
1) Deep Squat (Leap Frog) Push Press and Chase Shuttle Run x 6 reps
2) Recovery x 2 min's
G) 3 Wheel Barrow (or Power Wheel) Sprints
1) Hand Sprint x 100 yards
2) Recovery / Partner Leg Hold x 100 yards