Wednesday 9-21-2011
A) Warm Up (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
B) 5 "Sick" Sets (Sick as in Vomit Inducing)
1) Chin-Ups x 25 reps
2) Sprint x 1/5 mile
3) Recovery x 90 sec's
C) 5 Upper Body Triples
1) Neutral "Fat" Grip Pull-Ups (Towel Wrapped on Bar) x 12 reps
2) Piked Press x 12 reps
3) Incline Diamond Push-Ups x 12 reps
4) Recovery x 60 sec's
D) 5 Bar Core & Grip Circuits
1) Hanging Full Leg Raises (Toes 2 Bar) x 6 reps
2) Hanging Wipers x 6 reps
3) Hang Alternating Leg Raise x 6 reps
4) Hang Alt. Knee Raises x 6 reps
5) Recovery x 2 min's
E) 5 Arm Circuits
1) Low Bar 18" Triceps Extensions x 15 reps
2) Straight Bar Bicep Curls x 15 reps
3) Dumbbell Suppinated Curls x 15 reps
4) Dumbbell Triceps Kickbacks x 15 reps
B) 5 "Sick" Sets (Sick as in Vomit Inducing)
1) Chin-Ups x 25 reps
2) Sprint x 1/5 mile
3) Recovery x 90 sec's
C) 5 Upper Body Triples
1) Neutral "Fat" Grip Pull-Ups (Towel Wrapped on Bar) x 12 reps
2) Piked Press x 12 reps
3) Incline Diamond Push-Ups x 12 reps
4) Recovery x 60 sec's
D) 5 Bar Core & Grip Circuits
1) Hanging Full Leg Raises (Toes 2 Bar) x 6 reps
2) Hanging Wipers x 6 reps
3) Hang Alternating Leg Raise x 6 reps
4) Hang Alt. Knee Raises x 6 reps
5) Recovery x 2 min's
E) 5 Arm Circuits
1) Low Bar 18" Triceps Extensions x 15 reps
2) Straight Bar Bicep Curls x 15 reps
3) Dumbbell Suppinated Curls x 15 reps
4) Dumbbell Triceps Kickbacks x 15 reps