Friday 12-2-2011
A) 10am H.I.I.T. Class (Tabatas) for 33 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin-Ups + (6) Burpees with a Jump
C) 6 Progressively Heavy PAP Sets (plus 2 Warm-Up Sets)
1) Partner Bench Presses x 3 reps
2) Plyo Clap Push-Ups x 3 reps
3) Chin Ups x 12 reps
D) 4 Consecutive Chest & Core Circuits
1) Salute Push-Ups (push off to 1 arm @ top & extend opposite arm) x 10 reps
2) T-Roll Push-Ups with feet "stacked" x 10 reps
3) Alternating "High Five" Tables x 10 reps
4) Alternating Single Leg Hip Lifts x 10 reps
E) 3 Monster Arm & Shoulder Circuits
1) Low Bar (24") Bodyweight Tricep Extensions x 10 reps
2) Dumbbell Preacher Curls x 10 reps
3) Dumbbell Anterior Shoulder Raises x 10 reps
4) Dumbbell Overhead Tricep Extensions x 10 reps
5) Dumbbell Supinated Curls x 10 reps
6) Dumbbell Lateral Shoulder Raises x 10 reps
7) Dumbbell Tricep Kickbacks x 10 reps
8) Dumbbell Cross Body Hammer Curls x 10 reps
9) Dumbbell Posterior Shoulder Reverse Flys x 10 reps
10) Dumbbell Hammer Curl into "Arnold" Overhead Shoulder Press x 10 reps
11) Recovery x 8 min's