Wednesday 10-19-2011
A) 10am H.I.I.T Class (3-5 min's) 45 work/60 recovery
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Heavy Triples
1) Weighted Pull Ups with (3) 15 lb. Med Balls x 6 reps
2) Handstand Push Ups x 8 reps
3) Partner Staggered Squats x 10 reps
4) Recovery x 2 min's
D) 6 Complex Triples
1) Weighted Chin-Ups with (3) 15 lb. Med Balls x 6 reps
2) Recline Rope Climb with Legs Elevated x 3 reps
3) Hammer-Grip Half Rep Static Hold (of Legs) for Recline Climber x 3 (rope climb) reps
4) Recovery x 2 minutes
E) 4 Partner Planks with Neck Stabilization
1) High Plank Hold x 60 sec's
2) Sprawl Push-Ups on Head of High Plank x 60 sec's
* First 2 sets head to head with both hands on head
* Seconds 2 sets from each side with one hand on side of head and other on lat.
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Heavy Triples
1) Weighted Pull Ups with (3) 15 lb. Med Balls x 6 reps
2) Handstand Push Ups x 8 reps
3) Partner Staggered Squats x 10 reps
4) Recovery x 2 min's
D) 6 Complex Triples
1) Weighted Chin-Ups with (3) 15 lb. Med Balls x 6 reps
2) Recline Rope Climb with Legs Elevated x 3 reps
3) Hammer-Grip Half Rep Static Hold (of Legs) for Recline Climber x 3 (rope climb) reps
4) Recovery x 2 minutes
E) 4 Partner Planks with Neck Stabilization
1) High Plank Hold x 60 sec's
2) Sprawl Push-Ups on Head of High Plank x 60 sec's
* First 2 sets head to head with both hands on head
* Seconds 2 sets from each side with one hand on side of head and other on lat.