Monday 10-17-2011
A) 10 am H.I.I.T. Class (35 mins) 45 sec's work/60 sec's active recovery
B) 12:30 Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Heavy Triple Sets
1) Weighted Pull-Ups with (2) 15 lb Med Balls x 8 reps
2) Weighted Partner Decline Push-Ups on 6" step x 8 reps
3) Single Leg Pistol Squats on 6" step x 4 ea. leg
4) Recovery x 2 min's
D) 6 More Heavy Triples
1) Weighted chin Ups with (2) 15 lb. Med Balls x 8 reps
2) TRX Prone BodyWeight Tricep Extensions x 8 reps
3) Partner Squats (Explosive) x 8 reps
4) Recovery x 2 min's
E) 5 Arm Circuits
1) Straight Bar Curl x 12 reps
2) Dumbbell Triceps Kickbacks x 12 reps
3) Dumbbell Preacher Curls x 12 reps
4) Recovery x 2 min's
B) 12:30 Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Heavy Triple Sets
1) Weighted Pull-Ups with (2) 15 lb Med Balls x 8 reps
2) Weighted Partner Decline Push-Ups on 6" step x 8 reps
3) Single Leg Pistol Squats on 6" step x 4 ea. leg
4) Recovery x 2 min's
D) 6 More Heavy Triples
1) Weighted chin Ups with (2) 15 lb. Med Balls x 8 reps
2) TRX Prone BodyWeight Tricep Extensions x 8 reps
3) Partner Squats (Explosive) x 8 reps
4) Recovery x 2 min's
E) 5 Arm Circuits
1) Straight Bar Curl x 12 reps
2) Dumbbell Triceps Kickbacks x 12 reps
3) Dumbbell Preacher Curls x 12 reps
4) Recovery x 2 min's