Friday 8-5-2011
A) Warm Up: (3) Sets (6) Pull-Ups +(6) Burpees with Jumps
B) 4 Monkey Bar Super Sets
1) Plyo-Pull "Hops" from Rung to Rung Across x 8 rungs
2) Carioca (Alternate Direction Each Set) x 20 yards
3) Recovery x 30 sec's
C) 6 Super Slow Negative Triple Sets
1) Chin-Ups (Quick Up and 5 sec Negative) x 6 reps
2) Regular Flat Push-Ups (Quick Up and 5 sec Negative) x 6 reps
3) Calf Raises (Quick Up and 5 sec Negative) x 6 reps
4) Recovery x 30 sec's
D) 4 Core Circuits
1) Elbow Plank Superman x 30 sec's
2) Elbow Plank Superman x 30 sec's
3) Side Plank Starfish x 30 sec's
4) Side Plank Starfish x 30 sec's
5) Single Leg hamstring Bridge x 30 sec's
6) Single Leg Hamstring Bridge x 30 sec's
7) Up Dog / Down Dog x 10 reps
8) recovery x 60 sec's
E) 5 Arm Super Sets
1) Low Bar (18"h) Body Weight Triceps Extensions x 8 reps
2) Standing Straight Bar Reverse Curls x 10 reps
3) Recovery x 60 sec's
B) 4 Monkey Bar Super Sets
1) Plyo-Pull "Hops" from Rung to Rung Across x 8 rungs
2) Carioca (Alternate Direction Each Set) x 20 yards
3) Recovery x 30 sec's
C) 6 Super Slow Negative Triple Sets
1) Chin-Ups (Quick Up and 5 sec Negative) x 6 reps
2) Regular Flat Push-Ups (Quick Up and 5 sec Negative) x 6 reps
3) Calf Raises (Quick Up and 5 sec Negative) x 6 reps
4) Recovery x 30 sec's
D) 4 Core Circuits
1) Elbow Plank Superman x 30 sec's
2) Elbow Plank Superman x 30 sec's
3) Side Plank Starfish x 30 sec's
4) Side Plank Starfish x 30 sec's
5) Single Leg hamstring Bridge x 30 sec's
6) Single Leg Hamstring Bridge x 30 sec's
7) Up Dog / Down Dog x 10 reps
8) recovery x 60 sec's
E) 5 Arm Super Sets
1) Low Bar (18"h) Body Weight Triceps Extensions x 8 reps
2) Standing Straight Bar Reverse Curls x 10 reps
3) Recovery x 60 sec's