Tuesday 9-6-2011
A) Warm - Up (2) Sets (8) Chin-Ups + (1) Short Lap Jog
B) 5 Sick Super Sets
1) Chin-Ups x 20 reps
2) Sprint x 1/3 mile (under 2.15)
3) Recovery x 60 - 90 sec's
* 5th Set Sprint was 1/5 mile Sprint (under 1 min).
C) 4 Push-Up Circuits
1) Incline Diamond Push-Ups x 15 reps + 15 sec recovery
2) Incline Regular Push-Ups x 15 reps + 15 sec recovery
3) Incline Wide Push-Ups x 15 reps + 15 sec recovery
4) Flat Hindu Push-Ups x 15 reps
5) Recovery x 60 sec's
D) 4 More Push-Up Circuits
1) Flat Diamond Push-Ups x 10 reps + 10 sec recovery
2) Flat Regular Push-Ups x 10 reps + 10 sec recovery
3) Flat Reverse Grip Push-Ups x 10 reps + 10 sec recovery
4) Flat Hindu Push-Ups x 10 reps
5) Recovery x 60 sec's
B) 5 Sick Super Sets
1) Chin-Ups x 20 reps
2) Sprint x 1/3 mile (under 2.15)
3) Recovery x 60 - 90 sec's
* 5th Set Sprint was 1/5 mile Sprint (under 1 min).
C) 4 Push-Up Circuits
1) Incline Diamond Push-Ups x 15 reps + 15 sec recovery
2) Incline Regular Push-Ups x 15 reps + 15 sec recovery
3) Incline Wide Push-Ups x 15 reps + 15 sec recovery
4) Flat Hindu Push-Ups x 15 reps
5) Recovery x 60 sec's
D) 4 More Push-Up Circuits
1) Flat Diamond Push-Ups x 10 reps + 10 sec recovery
2) Flat Regular Push-Ups x 10 reps + 10 sec recovery
3) Flat Reverse Grip Push-Ups x 10 reps + 10 sec recovery
4) Flat Hindu Push-Ups x 10 reps
5) Recovery x 60 sec's