Tuesday 11-15-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups
C) 6 Plyo Super Sets
1) Muscle Ups x 5 reps
2) 4pt Start Sprints x 40 yards
3) Recovery x 3 min's
D) 6 More Plyo Super Sets
1) Monkey Bar Hops x 8 rungs
2) Squat Jumps x 8 reps
3) Recovery x 2 min's
E) 4 Plyo Super Sets with 5 sec Stick landings
1) Drop Jumps off 48" platform with 5 sec Stick x 3 reps
2) Iso-Ballistic Push-Ups with 5 sec hold @ half rep x 6 reps
3) Recovery x 60 sec's
F) 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. Pause on Ea. side x 5 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
C) 6 Plyo Super Sets
1) Muscle Ups x 5 reps
2) 4pt Start Sprints x 40 yards
3) Recovery x 3 min's
D) 6 More Plyo Super Sets
1) Monkey Bar Hops x 8 rungs
2) Squat Jumps x 8 reps
3) Recovery x 2 min's
E) 4 Plyo Super Sets with 5 sec Stick landings
1) Drop Jumps off 48" platform with 5 sec Stick x 3 reps
2) Iso-Ballistic Push-Ups with 5 sec hold @ half rep x 6 reps
3) Recovery x 60 sec's
F) 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. Pause on Ea. side x 5 ea. side
3) Supine Bicycles (Slow+Med+Fast) x 10 reps + 10 reps + 10 reps
4) Recovery x 60 sec's