Wednesday 11-16-2011
A) 10am H.I.I.T Class (Tabatas) 20/10 for 33 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin-Up + (6) Burpees with Jumps
C) 8 Strength Building Circuits with Increased Stabilization Demands
1) Single Arm Chin-Up (with Opposite Hand on Wrist) x 5 ea. arm
2) Single Arm Push-Ups on 9" Box x 5 ea. arm
3) Single Leg Squats on 9" Box x 5 ea. leg
4) Recovery x 2 min's
D) 3 Static Hold Circuits
1) 1/2 rep Chin-Up Static Hold/Hand (Both Arms) x 60 sec's
2) Handstand Static Hold (with feet on wall) x 60 sec's
3) Wall Sit Static Hold with Thighs parallel to ground x 60 sec's
4) High Plank Static Hold x 60 sec's
5) Recovery x 3 min's
E) 3 Arm & Shoulder Dumbbell Circuits
1) Tricep Kickbacks x 10 reps
2) Reverse (Posterior Delt) Flys x 10 reps
3) Lateral Raises x 10 reps
4) Anterior Raises x 10 reps
5) Supinated Curls (with Tri Flexion @ Bottom) x 10 reps
6) Cross Body Hammer Curls (with Tri Flexion @ Extension) x 10 reps
7) Recovery x 3 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin-Up + (6) Burpees with Jumps
C) 8 Strength Building Circuits with Increased Stabilization Demands
1) Single Arm Chin-Up (with Opposite Hand on Wrist) x 5 ea. arm
2) Single Arm Push-Ups on 9" Box x 5 ea. arm
3) Single Leg Squats on 9" Box x 5 ea. leg
4) Recovery x 2 min's
D) 3 Static Hold Circuits
1) 1/2 rep Chin-Up Static Hold/Hand (Both Arms) x 60 sec's
2) Handstand Static Hold (with feet on wall) x 60 sec's
3) Wall Sit Static Hold with Thighs parallel to ground x 60 sec's
4) High Plank Static Hold x 60 sec's
5) Recovery x 3 min's
E) 3 Arm & Shoulder Dumbbell Circuits
1) Tricep Kickbacks x 10 reps
2) Reverse (Posterior Delt) Flys x 10 reps
3) Lateral Raises x 10 reps
4) Anterior Raises x 10 reps
5) Supinated Curls (with Tri Flexion @ Bottom) x 10 reps
6) Cross Body Hammer Curls (with Tri Flexion @ Extension) x 10 reps
7) Recovery x 3 min's