Wednesday 8-3-2011
A) Warm-Up: 3 Sets: (6) Pull-Ups + (6) Burpees with Jumps
B) 4 Monkey Bar
1) Plyo-Pull Hops from Rung to Rung x 8 rungs
2) Carioca (Alt. Direction each set) x 20 yards
3) Recovery x 30 sec's
C) 6 Super Slow Negative Sets
1) Chin-Ups (Quick Up and 5 Sec Negative) x 6
2) Regular Flat Push-Ups (Quick Up and 5 Sec Negative) x 6
3) Calf Raises (Quick Up and 5 Sec Negative) x 6
4) Recovery x 30 sec's
D) 4 Consecutive Core Circuits
1) Elbow Plank Superman Left Arm / Right Leg x 30 sec's
2) Elbow Plank Superman Right Arm / Left Leg x 30 sec's
3) Side Plank Starfish (Right Side with Left Arm & Left Leg Up) x 30 sec's
4) Side Plank Starfish (Left Side with Right Arm & Right Leg Up) x 30 sec's
5) Single Leg Ham Bridge x 30 sec's
6) Single Leg Ham Bridge x 30 sec's
7) Up Dog / Down Dog x 10 reps
E) Static Stretch
- Emphasis on Legs & Lower Back
B) 4 Monkey Bar
1) Plyo-Pull Hops from Rung to Rung x 8 rungs
2) Carioca (Alt. Direction each set) x 20 yards
3) Recovery x 30 sec's
C) 6 Super Slow Negative Sets
1) Chin-Ups (Quick Up and 5 Sec Negative) x 6
2) Regular Flat Push-Ups (Quick Up and 5 Sec Negative) x 6
3) Calf Raises (Quick Up and 5 Sec Negative) x 6
4) Recovery x 30 sec's
D) 4 Consecutive Core Circuits
1) Elbow Plank Superman Left Arm / Right Leg x 30 sec's
2) Elbow Plank Superman Right Arm / Left Leg x 30 sec's
3) Side Plank Starfish (Right Side with Left Arm & Left Leg Up) x 30 sec's
4) Side Plank Starfish (Left Side with Right Arm & Right Leg Up) x 30 sec's
5) Single Leg Ham Bridge x 30 sec's
6) Single Leg Ham Bridge x 30 sec's
7) Up Dog / Down Dog x 10 reps
E) Static Stretch
- Emphasis on Legs & Lower Back