Thursday 11-10-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 6 Plyo Pull Sets
1) Muscle Ups x 2-4 reps
2) Recovery x 3 min's
D) 6 Plyo Push and Pull Sets
1) Burpee with Jumps Pull-Up (Wide As Possible) x 6 reps
2) Recovery x 2 min's
E) 4 Overload Sets
1) Depth Jump Off 48" Box with Counter movement Jump x 2 reps
2) Recovery x 2 min's
F) Single Super Set for Core & Shoulder Stability
1) Incline Plank with Toes on 48" Box/Platform x 2 min's
2) Table with High Five's (Alt. Arm Raises) x 2 min's
G) 4 Explosive Core Circuits
1) Seated Arm Sprints (slow+med+fast) x 5 sec's + 5 sec's + 10 sec's
2) Recline Twists with 5 sec Pauses on Each Side x 5 reps ea. side
3) Supine Bicycles (slow+med+fast) x 10 reps + 10 reps + 10 reps
4) Recovery x 60 sec's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 6 Plyo Pull Sets
1) Muscle Ups x 2-4 reps
2) Recovery x 3 min's
D) 6 Plyo Push and Pull Sets
1) Burpee with Jumps Pull-Up (Wide As Possible) x 6 reps
2) Recovery x 2 min's
E) 4 Overload Sets
1) Depth Jump Off 48" Box with Counter movement Jump x 2 reps
2) Recovery x 2 min's
F) Single Super Set for Core & Shoulder Stability
1) Incline Plank with Toes on 48" Box/Platform x 2 min's
2) Table with High Five's (Alt. Arm Raises) x 2 min's
G) 4 Explosive Core Circuits
1) Seated Arm Sprints (slow+med+fast) x 5 sec's + 5 sec's + 10 sec's
2) Recline Twists with 5 sec Pauses on Each Side x 5 reps ea. side
3) Supine Bicycles (slow+med+fast) x 10 reps + 10 reps + 10 reps
4) Recovery x 60 sec's