Tuesday 11-22-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees + Jumps + (25) Arm Circles each direction
C) 5 PAP Sets
1) Heavy Partner Squats (with Pause @ Bottom) x 3 reps
2) Vertical Jumps to B-Ball Net/Backboard 3 reps
3) Recovery x 3 min's
D) 5 More PAP Sets
1) Heavy Partner Push-Ups (with Pause @ Bottom) x 3 reps
2) Plyo "Clap" Push-Ups for Height x 3 reps
3) recovery x 3 min's
E) 5 Minutes "Follow the Leader Parkour"
- Up the stairs, over railings/benches, along the curb, leaping off of stairs/landings/benches.
F) 4 Sprinter Core Circuits (Each Exercise @ slow + medium + fast tempo)
1) Seated Arm Sprints x 10 sec's + 10 sec's + 10 sec's
2) Single Leg V-Ups with Cross Reach / Twist @ Top x 10 reps + 10 reps + 10 reps
3) Supine Bicycles x 10 ea + 10 ea + 10 ea leg
4) Prone Swims (Arms Fully Extended Forward) x 10 ea + 10 ea + 10 ea leg/arm
5) Recovery x 60 sec's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees + Jumps + (25) Arm Circles each direction
C) 5 PAP Sets
1) Heavy Partner Squats (with Pause @ Bottom) x 3 reps
2) Vertical Jumps to B-Ball Net/Backboard 3 reps
3) Recovery x 3 min's
D) 5 More PAP Sets
1) Heavy Partner Push-Ups (with Pause @ Bottom) x 3 reps
2) Plyo "Clap" Push-Ups for Height x 3 reps
3) recovery x 3 min's
E) 5 Minutes "Follow the Leader Parkour"
- Up the stairs, over railings/benches, along the curb, leaping off of stairs/landings/benches.
F) 4 Sprinter Core Circuits (Each Exercise @ slow + medium + fast tempo)
1) Seated Arm Sprints x 10 sec's + 10 sec's + 10 sec's
2) Single Leg V-Ups with Cross Reach / Twist @ Top x 10 reps + 10 reps + 10 reps
3) Supine Bicycles x 10 ea + 10 ea + 10 ea leg
4) Prone Swims (Arms Fully Extended Forward) x 10 ea + 10 ea + 10 ea leg/arm
5) Recovery x 60 sec's