Buddha
Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint | 3x45sec x5 x6 x5 | 45sec 20sec 15sec Jog Back |
Back Extension Seated Russian Twist V-Ups | 4x22 4x22 4x22 |
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DB Step-Up DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys | 3x5 8.5.5 3x6 10.10.8 3x8 3x10 |
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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.
completed: 12/11
ReplyDelete20 min - stairmaster
plyometric - 8:30 min
core - 7:10
back ext - 4x22
seated r. twist - 4x22
v-ups 4x22
strength
DB step ups - 3x5 40#
DB step ups - 8/5/5 40#
R deadlifts - 135#
Pulldowns - 10/10/8 130#/140#/140#
DB incline press - 3x8 35#
Incline reverse flys - 3x10 20#
Completed 12/14. Total time = 60 minutes.
ReplyDelete5 minute warm up with stretch
Standard push ups = 30
Wide front pull up = 5/7 assisted
Military push up = 15
Reverse grip pull up = 3/6 assisted
Wide fly push up = 20
Close grip overhand pull up = 5/3assisted
Decline push up = 15
Heavy pants with 2.5" hose = 10 reps
Diamond push up = 10
Lawn mowers with 2.5" hose = 15
10 Dive bombers
Back flies = 5 with 2.5" hose
Repeated the above 1 time