Wednesday 11-2-2011
A) 10am H.I.I.T Class for 33 Minutes @ 45w/30r
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 8 Power Circuits
1) Close Grip Bench x 6 reps
2) Plyo Chin-Up x 3 reps
3) Tuck Jumps x 3 reps
4) Recovery x 2 min's
D) 4 Drop Sets
1) Partner Squat Rick (220) x 5 reps
2) Partner Squat Vito (215) x 5 reps
3) Partner Squat Adam (210) x 5 reps
4) Partner Squat Christ (205) x 5 reps
5) Partner Squat Eric (190) x 5 reps
6) Partner Squat Paulie (170) x 5 reps
7) Recovery/Weight x 3-5 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 8 Power Circuits
1) Close Grip Bench x 6 reps
2) Plyo Chin-Up x 3 reps
3) Tuck Jumps x 3 reps
4) Recovery x 2 min's
D) 4 Drop Sets
1) Partner Squat Rick (220) x 5 reps
2) Partner Squat Vito (215) x 5 reps
3) Partner Squat Adam (210) x 5 reps
4) Partner Squat Christ (205) x 5 reps
5) Partner Squat Eric (190) x 5 reps
6) Partner Squat Paulie (170) x 5 reps
7) Recovery/Weight x 3-5 min's