Monday 9-12-2011
A) Warm Up: (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
B) Medicine Ball Plyos with Wall Rebound (90 sec recovery all sets)
1) 4 Sets Stagger Stance Forward Chest Press off of back leg with back arm. x 6 reps ea. arm
2) 2 Sets Tagger Stance Forward Chest Press off of front leg with forward arm x 6 reps ea. arm.
3) 4 Sets Lateral Side Toss x 6 reps ea. side
4) 2 Sets Stagger Stance Forward Hip Toss off back leg and hip alternating stagger (feet) each rep x 12 reps
C) 4 Total Body Conditioning Circuits
1) Pull-Ups x 10 reps
2) Chin-Ups x 10 reps
3) Burpees with Jumps x 6 reps
4) regular Burpees x 6 reps
5) Squat Thrusts x 12 reps
6) T-Roll Push-Ups (with leg raise) x 12 reps
7) Mountain Climbers x 24 reps
8) High Plank Marches x 24 reps
9) Recovery x 60 sec's
D) 4 Super Push Circuits
1) Iso-Ballistic Push-Ups x 3 reps
2) Super Slow Flat Push-Ups x 3 reps
3) Regular Tempo Flat Push-Ups x 10 reps
4) Tension Rep Flat Push-Ups x 10 reps
5) Squat Jumps x 12 reps
6) Switch Jumps x 12 reps
7) Alternating Reverse Lunges x 24 reps
8) Alternating Stagger Squats x 24 reps
9) Tension Rep Squats x 24 reps
10) Recovery x 60 sec's
B) Medicine Ball Plyos with Wall Rebound (90 sec recovery all sets)
1) 4 Sets Stagger Stance Forward Chest Press off of back leg with back arm. x 6 reps ea. arm
2) 2 Sets Tagger Stance Forward Chest Press off of front leg with forward arm x 6 reps ea. arm.
3) 4 Sets Lateral Side Toss x 6 reps ea. side
4) 2 Sets Stagger Stance Forward Hip Toss off back leg and hip alternating stagger (feet) each rep x 12 reps
C) 4 Total Body Conditioning Circuits
1) Pull-Ups x 10 reps
2) Chin-Ups x 10 reps
3) Burpees with Jumps x 6 reps
4) regular Burpees x 6 reps
5) Squat Thrusts x 12 reps
6) T-Roll Push-Ups (with leg raise) x 12 reps
7) Mountain Climbers x 24 reps
8) High Plank Marches x 24 reps
9) Recovery x 60 sec's
D) 4 Super Push Circuits
1) Iso-Ballistic Push-Ups x 3 reps
2) Super Slow Flat Push-Ups x 3 reps
3) Regular Tempo Flat Push-Ups x 10 reps
4) Tension Rep Flat Push-Ups x 10 reps
5) Squat Jumps x 12 reps
6) Switch Jumps x 12 reps
7) Alternating Reverse Lunges x 24 reps
8) Alternating Stagger Squats x 24 reps
9) Tension Rep Squats x 24 reps
10) Recovery x 60 sec's