Thursday 9-8-2011
A) Warm Up (2) Sets (8) Chin-Ups + (8) Burpees with Jumps
B) 5 Triple Sets
1) Chin Ups with 6 second negatives x 6 reps
2) Leaning Partner Forward Presses (Shoves) x 6 reps
3) Toe Jumps x 6 reps
4) Recovery x 60 sec's
C) 2 Static Hang Sets
1) Single Arm Neutral Grip Hang x 30 sec's ea.
2) Recovery x 2 min's
D) 5 Partner Super Sets
1) Partner Squats with 6 second negative x 6 reps
2) Partner Push-Ups with 6 second negatives x 6 reps
3) Recovery / Partner Weight on Back
E) 4 Consecutive Core Circuits
1) Hand Walk outs (from Standing) x 6 reps
2) Downward Dog Marches x 6 ea. leg
3) Up Dog / Down Dog Flow x 6 reps
4) Alternating Knee Raises (Standing) x 6 ea. knee
5) Alternating Straight Leg Raises (Standing) x 6 ea. leg
6) Alternating Single Leg Goodmornings (Standing) x 6 ea. leg
7) Lateral Leg Raises (Standing) x 6 ea. leg
B) 5 Triple Sets
1) Chin Ups with 6 second negatives x 6 reps
2) Leaning Partner Forward Presses (Shoves) x 6 reps
3) Toe Jumps x 6 reps
4) Recovery x 60 sec's
C) 2 Static Hang Sets
1) Single Arm Neutral Grip Hang x 30 sec's ea.
2) Recovery x 2 min's
D) 5 Partner Super Sets
1) Partner Squats with 6 second negative x 6 reps
2) Partner Push-Ups with 6 second negatives x 6 reps
3) Recovery / Partner Weight on Back
E) 4 Consecutive Core Circuits
1) Hand Walk outs (from Standing) x 6 reps
2) Downward Dog Marches x 6 ea. leg
3) Up Dog / Down Dog Flow x 6 reps
4) Alternating Knee Raises (Standing) x 6 ea. knee
5) Alternating Straight Leg Raises (Standing) x 6 ea. leg
6) Alternating Single Leg Goodmornings (Standing) x 6 ea. leg
7) Lateral Leg Raises (Standing) x 6 ea. leg