Thursday 10-27-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (30 Sets (8) Burpees with Jumps
C) 4 Plyo Pull Sets
1) Muscle Ups x 6 reps
2) Recovery x 3 minutes
D) 4 Plyo Push Sets
1) Sprint Falling Starts x 4 reps
2) Recovery x 2 min's
E) 4 Agility Sets
10 Prone Pop-Up Ball Catch (one bounce) x 3 reps
2) Recovery x 90 sec's
F) 4 Plyo-Stick Sets
1) Broad Jump with 5 sec Landing Stick x 3 reps
2) Plyo Push-Up with 5 sec Landing Stick x 3 reps
3) Recovery x 90 sec's
+ Reset after each 5 sec stick for BOTH Jump and Push-Up
G) 4 Sprinter Core Sets
1) Recline V-Up Twist with 5 sec Pause on Each Side
2) Recovery x 60 sec's
Lunch @ 11am
B) 12:30pm Warm Up (30 Sets (8) Burpees with Jumps
C) 4 Plyo Pull Sets
1) Muscle Ups x 6 reps
2) Recovery x 3 minutes
D) 4 Plyo Push Sets
1) Sprint Falling Starts x 4 reps
2) Recovery x 2 min's
E) 4 Agility Sets
10 Prone Pop-Up Ball Catch (one bounce) x 3 reps
2) Recovery x 90 sec's
F) 4 Plyo-Stick Sets
1) Broad Jump with 5 sec Landing Stick x 3 reps
2) Plyo Push-Up with 5 sec Landing Stick x 3 reps
3) Recovery x 90 sec's
+ Reset after each 5 sec stick for BOTH Jump and Push-Up
G) 4 Sprinter Core Sets
1) Recline V-Up Twist with 5 sec Pause on Each Side
2) Recovery x 60 sec's