Friday 7-22-2011
A) Warm-Up (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
B) 6 Pause Rep Circuits (2 sec pause @ Top of each rep)
1) Chin-Ups x 2 sets @ 8 reps + 2 Sets @ 7 reps + 2 sets @ 6 reps
2) Diamond Push-Ups x same sets/reps
3) Calf Raises x same sets/reps
C) 3 Core Supersets
1) Hanging Leg Scissors x 6 ea. cross
2) Medicine Ball Alternating Lunges with Twists x 6 ea. leg
3) Recovery x 60 sec's
D) 3 More Core Supersets
1) Hanging Wipers x 6 ea. side
2) Medicine Ball Woodchops x 6 ea. side
3) Recovery x 60 sec's
E) And 3 More Core Supersets
1) Hanging Bicycles x 6 ea. leg
2) Medicine Ball Overhead Single Leg Goodmornings x 6 ea. leg
3) Recovery x 60 sec's
F) 5 Iso-Ballistic Super Sets
1) Plyo Push-Up x 4 reps with 15 sec 1/2 rep static hold after EACH rep
2) Plyo Squat Jump x 4 reps with 15 sec 1/2 rep static hold after EACH rep
3) Recovery x 60 sec's
B) 6 Pause Rep Circuits (2 sec pause @ Top of each rep)
1) Chin-Ups x 2 sets @ 8 reps + 2 Sets @ 7 reps + 2 sets @ 6 reps
2) Diamond Push-Ups x same sets/reps
3) Calf Raises x same sets/reps
C) 3 Core Supersets
1) Hanging Leg Scissors x 6 ea. cross
2) Medicine Ball Alternating Lunges with Twists x 6 ea. leg
3) Recovery x 60 sec's
D) 3 More Core Supersets
1) Hanging Wipers x 6 ea. side
2) Medicine Ball Woodchops x 6 ea. side
3) Recovery x 60 sec's
E) And 3 More Core Supersets
1) Hanging Bicycles x 6 ea. leg
2) Medicine Ball Overhead Single Leg Goodmornings x 6 ea. leg
3) Recovery x 60 sec's
F) 5 Iso-Ballistic Super Sets
1) Plyo Push-Up x 4 reps with 15 sec 1/2 rep static hold after EACH rep
2) Plyo Squat Jump x 4 reps with 15 sec 1/2 rep static hold after EACH rep
3) Recovery x 60 sec's