Super Monday 9-19-2011
A) 5 Super Sets
1) Muscle Ups (Attempts) x 3 reps
2) Switch Jumps x 6 reps
3) Recovery x 90 sec's
B) 5 Super Sets
1) Pull-Ups (Full Range) x 12 reps
2) Alt. Lunges (Full Extension) x 12 reps
3) Recovery x 60 sec's
C) 6 Super Sprint Cycles
1) Indian Runs (11 people) x 2 miles (6 laps)
2) Hindu Push-Ups (altogether) x 20 reps (ea. lap)
D) 2 Extended Super Sets
1) Lunge Forward x 100 yards
* Drop to Low Lunge
* Extend Forward Leg out Laterally
2) Mountain Climber Push-Up x ea. Lunge for 100 yards
* Return Lateral Leg to Low Lunge
* Back Leg draws forward & raise to standing
3) Recovery x 2 min's
E) 6 Super Arm Sets (Both Bars Wrapped with Towel for Fat Grip)
1) Low Bar 18" Triceps Extensions B.W. x 10 reps
2) Straight Bar Bicep Curls 60lb x 10 reps
3) Recovery x 90 sec's
1) Muscle Ups (Attempts) x 3 reps
2) Switch Jumps x 6 reps
3) Recovery x 90 sec's
B) 5 Super Sets
1) Pull-Ups (Full Range) x 12 reps
2) Alt. Lunges (Full Extension) x 12 reps
3) Recovery x 60 sec's
C) 6 Super Sprint Cycles
1) Indian Runs (11 people) x 2 miles (6 laps)
2) Hindu Push-Ups (altogether) x 20 reps (ea. lap)
D) 2 Extended Super Sets
1) Lunge Forward x 100 yards
* Drop to Low Lunge
* Extend Forward Leg out Laterally
2) Mountain Climber Push-Up x ea. Lunge for 100 yards
* Return Lateral Leg to Low Lunge
* Back Leg draws forward & raise to standing
3) Recovery x 2 min's
E) 6 Super Arm Sets (Both Bars Wrapped with Towel for Fat Grip)
1) Low Bar 18" Triceps Extensions B.W. x 10 reps
2) Straight Bar Bicep Curls 60lb x 10 reps
3) Recovery x 90 sec's