Warm up well
6X
Straight Leg Raises or Leg Throws :30
Pleasant Spanish* 5 - 8
5X
Jumping Weighted Lunges (hvy weight) 5l/r
Muscleups or Chest High pull-ups** 5X
5X
Double KB Snatch 5
Russian Twist (med weight) 10 l/r
Wednesday, February 1, 2012
1 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
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