Tuesday 10-11-2011
A) 10 A.M. Plyo-Med Ball Class
* LUNCH @ 11 A.M.
B) 12:30 P.M. Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
C) 4 Explosive Super Sets
1) Full Body Plyo Push Ups x 3 reps
2) Dorsal Flexion and Toe Raises x 6 reps
3) Recovery x 90 sec's
D) 4 Continuous Plyo-Med Ball Circuits
1st Person: Standing Single Arm Med Ball Chest Press to 2nd Person
2nd Person: Deflect/Catch Med Ball, Load, Back Toss to 3rd Person
3rd Person: Catch Med Ball, Load, Squat Push Press to 4th Person
4th Person: Catch Med Ball, Load, Forward Hip Toss to 5th Person
5th Person: Deflect/Catch and return Med Ball to 1st Person
* Remain in each position for 4 reps and then rotate to next until you've been in each position 4 times (or 16 reps).
E) 6 Countermovement Plyo Sets
1) Depth Jump off 30" Step with Counter Jump on Contact x 3 reps
2) Overhead Med Ball Slams x 3 reps
3) Recovery x 60 sec's
F) 4 Plyo Triple Sets
1) Jump Off's (30" step) with Controlled Agile Landing x 3 reps
2) Plyo Recline (high Choke) Sheet Pulls x 6 reps
3) Plyo "On-Off" med Ball Push-Ups x 6 reps
4) Recovery x 60 sec's
G) 4 Consecutive Core Circuits
1) Elbow Plank x 60 sec's
2) Elbow T-Rolls x 60 sec's
3) Hamstring Bridge x 60 sec's
* LUNCH @ 11 A.M.
B) 12:30 P.M. Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
C) 4 Explosive Super Sets
1) Full Body Plyo Push Ups x 3 reps
2) Dorsal Flexion and Toe Raises x 6 reps
3) Recovery x 90 sec's
D) 4 Continuous Plyo-Med Ball Circuits
1st Person: Standing Single Arm Med Ball Chest Press to 2nd Person
2nd Person: Deflect/Catch Med Ball, Load, Back Toss to 3rd Person
3rd Person: Catch Med Ball, Load, Squat Push Press to 4th Person
4th Person: Catch Med Ball, Load, Forward Hip Toss to 5th Person
5th Person: Deflect/Catch and return Med Ball to 1st Person
* Remain in each position for 4 reps and then rotate to next until you've been in each position 4 times (or 16 reps).
E) 6 Countermovement Plyo Sets
1) Depth Jump off 30" Step with Counter Jump on Contact x 3 reps
2) Overhead Med Ball Slams x 3 reps
3) Recovery x 60 sec's
F) 4 Plyo Triple Sets
1) Jump Off's (30" step) with Controlled Agile Landing x 3 reps
2) Plyo Recline (high Choke) Sheet Pulls x 6 reps
3) Plyo "On-Off" med Ball Push-Ups x 6 reps
4) Recovery x 60 sec's
G) 4 Consecutive Core Circuits
1) Elbow Plank x 60 sec's
2) Elbow T-Rolls x 60 sec's
3) Hamstring Bridge x 60 sec's