Tuesday 7-5-2011
A) Warm-Up: (3) Sets (6) Burpees with Jumps + (25) Arm Circles each Direction
B) 4 Partner Super Sets
1) Partner Deadlift x 8 reps
2) Plyo-Clap-Push Up x 8 reps
3) Recovery and "Weight" for Partner Deadlift
C) 4 More Partner Super Sets
1) Single Leg RDL's using Partners Legs x 6 ea. leg
2) Handstand Push-Ups on Wall x 6 reps
3) High Plank with Legs Crossed for RDL Weight
D) 4 Consecutive Iso - Ballistic Super Sets (with 10 sec Pauses)
1) Plyo Clap Push-Ups x 6 down
2) Plyo Squat Jumps x 6 down
*** Example: 6 plyo reps + 10 sec Pause at half rep right into 5 plyo reps + half rep... etc. down to 1 rep. Then immediately go back to 6 reps for the other plyo exercise.
E) 4 Consecutive Core Circuits
1) Judo Roll-Ups x 3 reps
2) Supine Flutter Kicks x 100 reps
3) Supine Leg and Hip Raises x 20 reps
4) Supine Bicycles x 20 reps
5) Judo Roll-Ups x 3 reps
6) Alt. Reverse Lunges w Fwd Knees x 10 ea. leg
7) Alt. Single Leg Goodmornings x 10 ea. leg
8) Inchworm w/out Push-Ups x 3 reps
9) Supermen Extended Push-Ups x 10 reps
10) Prone Dry Land Swims x 100 reps
11) Prone Hyper extensions x 20 reps
12) Prone Alternating Supermen x 20 reps
13) Burpees with Jumps x 6 reps
14) Rope-less Boxers Skip x 60 sec's
B) 4 Partner Super Sets
1) Partner Deadlift x 8 reps
2) Plyo-Clap-Push Up x 8 reps
3) Recovery and "Weight" for Partner Deadlift
C) 4 More Partner Super Sets
1) Single Leg RDL's using Partners Legs x 6 ea. leg
2) Handstand Push-Ups on Wall x 6 reps
3) High Plank with Legs Crossed for RDL Weight
D) 4 Consecutive Iso - Ballistic Super Sets (with 10 sec Pauses)
1) Plyo Clap Push-Ups x 6 down
2) Plyo Squat Jumps x 6 down
*** Example: 6 plyo reps + 10 sec Pause at half rep right into 5 plyo reps + half rep... etc. down to 1 rep. Then immediately go back to 6 reps for the other plyo exercise.
E) 4 Consecutive Core Circuits
1) Judo Roll-Ups x 3 reps
2) Supine Flutter Kicks x 100 reps
3) Supine Leg and Hip Raises x 20 reps
4) Supine Bicycles x 20 reps
5) Judo Roll-Ups x 3 reps
6) Alt. Reverse Lunges w Fwd Knees x 10 ea. leg
7) Alt. Single Leg Goodmornings x 10 ea. leg
8) Inchworm w/out Push-Ups x 3 reps
9) Supermen Extended Push-Ups x 10 reps
10) Prone Dry Land Swims x 100 reps
11) Prone Hyper extensions x 20 reps
12) Prone Alternating Supermen x 20 reps
13) Burpees with Jumps x 6 reps
14) Rope-less Boxers Skip x 60 sec's