Friday 9-9-2011
A) Warm Up (2) Sets (8) Pull Ups + (1) Short Lap Jog (1/5 Mile)
B) 5 Super Sick Sets
1) Regular Pull Ups x 15 reps
2) Sprint x 1/5 mile in under 60 sec's
3) Recovery x 60 sec's
C) 5 More Super Sets
1) Neutral Grip Pull Ups (or Hammer Grip) x 12 reps
2) Burpees with Jumps x 6 reps
3) Recovery x 60 sec's
D) 4 Push/Pull Circuits
1) Neutral Grip Push Ups on Knuckles (first 2 primary) x 24 reps
2) Sheet Recline Lat Pulls x 24 reps
3) Low Bar Triceps Body Weight Extensions x 12 reps
4) Sheet Recline Bicep Curls (elbows locked at sides) x 12 reps
5) Recovery x 60 sec's
E) 4 Consecutive Super Swims
1) Supine Backstroke x 60 sec's
2) Prone Dry Land Swim x 60 sec's
B) 5 Super Sick Sets
1) Regular Pull Ups x 15 reps
2) Sprint x 1/5 mile in under 60 sec's
3) Recovery x 60 sec's
C) 5 More Super Sets
1) Neutral Grip Pull Ups (or Hammer Grip) x 12 reps
2) Burpees with Jumps x 6 reps
3) Recovery x 60 sec's
D) 4 Push/Pull Circuits
1) Neutral Grip Push Ups on Knuckles (first 2 primary) x 24 reps
2) Sheet Recline Lat Pulls x 24 reps
3) Low Bar Triceps Body Weight Extensions x 12 reps
4) Sheet Recline Bicep Curls (elbows locked at sides) x 12 reps
5) Recovery x 60 sec's
E) 4 Consecutive Super Swims
1) Supine Backstroke x 60 sec's
2) Prone Dry Land Swim x 60 sec's