Thursday 7-7-2011 *Double Session*
*AM Workout
A) Warm-Up: (3) Sets (8) Burpees with Jumps + (8) Sumo Squat Hip Figure 8's
B) 5 Heavy Leg Sets - Partner Squats
1) Squat with Partner in Fireman's Carry x 20 reps
2) Recovery and act as "Weight" for Partner
C) 4 High Rep Leg Circuits
1) Close Squats x 20 reps
2) Medium Squats x 20 reps
3) Wide Squats x 20 reps
4) Alternating Lateral Lunges x 10 ea. leg
5) Alternating Reverse Lunges x 10 ea. leg
6) Alternating Forward Lunges x 10 ea.leg
7) Recovery x 90 sec's
D) 5 Sets
1) Up Dog / Down Dog x 10 reps
2) Child's Pose x 60 sec's
3) Kneeling x 30 sec's
**PM Workout
A) Warm-Up: (2) Sets (8) Chin-Ups + (8) Burpees with Jumps
B) 6 Reverse Pyramid Pause Rep Super Sets
1) Chin-Ups x 5 down reps + matching 5 sec pause at top
2) Diamond Push-Ups x 5 down reps + matching 5 sec pause at top
3) Recovery x approx 60 sec's
*** Example: 5 Reps + 5 sec pause right to 4 reps + 4 sec pause right to 3 reps + 3 sec pause... etc. down to 1.
C) Monkey Bar Madness (8 Rungs)
1) 3 Sets of Plyo Pulls with "Hops" from rung to rung
2) 2 Sets of Lateral Swings with Neutral Grip Pull-Up between rungs
3) 2 Sets of Neutral Grip Pull-Ups x 12 reps
4) 2 Sets of Double Overhand Static Hang x 60 sec's
*** 60 sec recovery after each set.
A) Warm-Up: (3) Sets (8) Burpees with Jumps + (8) Sumo Squat Hip Figure 8's
B) 5 Heavy Leg Sets - Partner Squats
1) Squat with Partner in Fireman's Carry x 20 reps
2) Recovery and act as "Weight" for Partner
C) 4 High Rep Leg Circuits
1) Close Squats x 20 reps
2) Medium Squats x 20 reps
3) Wide Squats x 20 reps
4) Alternating Lateral Lunges x 10 ea. leg
5) Alternating Reverse Lunges x 10 ea. leg
6) Alternating Forward Lunges x 10 ea.leg
7) Recovery x 90 sec's
D) 5 Sets
1) Up Dog / Down Dog x 10 reps
2) Child's Pose x 60 sec's
3) Kneeling x 30 sec's
**PM Workout
A) Warm-Up: (2) Sets (8) Chin-Ups + (8) Burpees with Jumps
B) 6 Reverse Pyramid Pause Rep Super Sets
1) Chin-Ups x 5 down reps + matching 5 sec pause at top
2) Diamond Push-Ups x 5 down reps + matching 5 sec pause at top
3) Recovery x approx 60 sec's
*** Example: 5 Reps + 5 sec pause right to 4 reps + 4 sec pause right to 3 reps + 3 sec pause... etc. down to 1.
C) Monkey Bar Madness (8 Rungs)
1) 3 Sets of Plyo Pulls with "Hops" from rung to rung
2) 2 Sets of Lateral Swings with Neutral Grip Pull-Up between rungs
3) 2 Sets of Neutral Grip Pull-Ups x 12 reps
4) 2 Sets of Double Overhand Static Hang x 60 sec's
*** 60 sec recovery after each set.