Monday 11-28-2011
A) 7:30am Warm Up (3) Sets (6) Chin-Ups + (6) Burgees + Jumps
B) 8 Progressively Heavy PAP Sets (Plus 2 Warm-Ups)
1) Partner Deadlifts (up to 4 persons/partners lifted @ once) x 3 reps
2) Tuck Jumps x 3 reps
3) Recovery x 3 min's
C) 5 Strong Super Sets
1) Partner Assisted Handstand Push-Ups x 12 reps
2) Weighted Chin-Ups (15lb Med Ball between knees/feet) x 12 reps
3) Recovery x 2 min's
D) 5 Complex Core Circuits
1) GHA Glute-Ham Raises x 10 reps
2) GHA Full Range Sit-Ups (Touch Toes @ Top/Floor @ Bottom) x 10 reps
3) Static Superman Push-Up High Plank x 60 sec's
4) Static Ham-Neck Bridge x 60 sec's
5) Standing Broomstick Twists x 60 sec's
6) Recovery x 2 min's
B) 8 Progressively Heavy PAP Sets (Plus 2 Warm-Ups)
1) Partner Deadlifts (up to 4 persons/partners lifted @ once) x 3 reps
2) Tuck Jumps x 3 reps
3) Recovery x 3 min's
C) 5 Strong Super Sets
1) Partner Assisted Handstand Push-Ups x 12 reps
2) Weighted Chin-Ups (15lb Med Ball between knees/feet) x 12 reps
3) Recovery x 2 min's
D) 5 Complex Core Circuits
1) GHA Glute-Ham Raises x 10 reps
2) GHA Full Range Sit-Ups (Touch Toes @ Top/Floor @ Bottom) x 10 reps
3) Static Superman Push-Up High Plank x 60 sec's
4) Static Ham-Neck Bridge x 60 sec's
5) Standing Broomstick Twists x 60 sec's
6) Recovery x 2 min's