Thursday 12-1-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 6 Explosive Super Sets
1) Muscle Ups x 4
2) Squat Jumps x 4
3) Recovery x 3 min's
D) 4 Complex Super Sets
1) Roll-Ups with Jumps x 4 reps
2) Reverse Lunge + Forward Knee Strike + Sprawl (Alternating Legs Each Rep) x 2 ea. leg
3) Recovery x 90 sec's
E) 4 Super + Plyo Sets
1) Plyo Clap Push-Up + Regular Push Ups x 6 reps + 24 reps
2) Plyo Tuck Jumps + Regular Squats x 6 reps + 24 reps
3) Recovery x 2 min's
F) 4 Sprinter Core Circuits ( all reps are slow + med + fast)
1) Seated Arm Sprints x 10 + 10 + 10 reps
2) Alternating Single Leg V-Ups with a Twist @ Top x 10 + 10 + 10 reps
3) Supine Bicycles x 10 + 10 + 10 reps
4) Prone Swims x 10 + 10 )+ 10 reps
5) Recovery x 60 sec's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 6 Explosive Super Sets
1) Muscle Ups x 4
2) Squat Jumps x 4
3) Recovery x 3 min's
D) 4 Complex Super Sets
1) Roll-Ups with Jumps x 4 reps
2) Reverse Lunge + Forward Knee Strike + Sprawl (Alternating Legs Each Rep) x 2 ea. leg
3) Recovery x 90 sec's
E) 4 Super + Plyo Sets
1) Plyo Clap Push-Up + Regular Push Ups x 6 reps + 24 reps
2) Plyo Tuck Jumps + Regular Squats x 6 reps + 24 reps
3) Recovery x 2 min's
F) 4 Sprinter Core Circuits ( all reps are slow + med + fast)
1) Seated Arm Sprints x 10 + 10 + 10 reps
2) Alternating Single Leg V-Ups with a Twist @ Top x 10 + 10 + 10 reps
3) Supine Bicycles x 10 + 10 + 10 reps
4) Prone Swims x 10 + 10 )+ 10 reps
5) Recovery x 60 sec's