Friday 11-18-2011
A) 10am H.I.I.T Class (Tabatas) 20/10 for 33 minutes
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
C) 10 PAP Circuits
1) Partner Deadlifts (Progressive Weight ea. set) x 8 reps
2) Plyo Tuck Jumps x 3 reps
3) Handstand Push-Ups with Head 2 Ground (Partner Spot) x 8 reps
4) Plyo Chin-Ups (Shoulder Width) x 3 reps
D) 4 Core Super Sets
1) Extended High Planks (hands Beyond Forehead) x 90 sec's
2) Hamstring/Beck Bridge x 90 sec's
3) Recovery x 30 sec'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 Tricep Flexion @ Bottom) x 10 reps
6) Cross-Body Hammer Curls (with Tricep Flexion @ Extension) x 10 reps
7) Recovery x 3 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
C) 10 PAP Circuits
1) Partner Deadlifts (Progressive Weight ea. set) x 8 reps
2) Plyo Tuck Jumps x 3 reps
3) Handstand Push-Ups with Head 2 Ground (Partner Spot) x 8 reps
4) Plyo Chin-Ups (Shoulder Width) x 3 reps
D) 4 Core Super Sets
1) Extended High Planks (hands Beyond Forehead) x 90 sec's
2) Hamstring/Beck Bridge x 90 sec's
3) Recovery x 30 sec'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 Tricep Flexion @ Bottom) x 10 reps
6) Cross-Body Hammer Curls (with Tricep Flexion @ Extension) x 10 reps
7) Recovery x 3 min's