rest
| Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint | 3x45sec x4 x5 x4 | 45sec 20sec 15sec Jog Back |
| Back Extension Seated Russian Twist V-Ups | 4x20 4x20 4x20 |
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| DB Step-Up Jump DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys | 3x5 8.8.5 8.6.6 3x10 3x8 12.8.12 |
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Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.
12/2
ReplyDeleteStair Master 30 min - Rolling Hills Level 10
Back Extensions 3 sets of 12
Cooldown/Stretch
warm-up on eliptical 5min stretched
ReplyDeleteall exercises done wearing scott pack
20minutes on stair mill at 60 steps a minute,completed 74 floors (=1.55miles)
3 rounds completed (got a call after 3 rounds)
5 pull ups(alternated grips each round)
10 push-ups
20 squats
20 get ups from sitting position(couldn't lie down due to scott pack)
total time approx. 40minutes including stair mill)
completed: 12/2
ReplyDeletecore workout - 9:10
DB step up jumps and step ups - 35/35/40#
Romanian deadlifts - 35/45/45#
pull downs - 130/130/130#
DB incline press - 35/35/35#
incline reverse fly - 20/20/20#
time - 11:40
stairmaster - 20 minutes