Monday April 9th, 2012

Keeping with the transition towards a more strength based program, here's a hybrid for you!

Warm up, Pre-hab, pre-hydrate.

Part A: 3 sets of 10 reps
Group 1:
1/4 Laterals
Lying Rear Delt Lifts
Front Raise with Med Ball or Kettlebell

Group 2:
Close Grip Bench Press (at 89 use DB's until the squat rack is anchored)
Skull Crushers (1 DB per arm)
Diamond Pushups (hands close together, form a diamond with thumbs and pointer finger)

Group 3:
Barbell curls
Alternating Hammer Curls
Concentration Curls -2 sets, 6 reps

Part B: 20 Minutes:
Skipping x 60 sec
Run stairs -alternate between weighted (with sandbag) unweighted -faster, but touch every stair
(x2 at 88, x1 at 89) OR Sled pull

Part C: 3 sets of each

Med Ball Partner Pass x 20
Split Squat Jumps x 15/side
Wall Balls x 15
Deadbug x 45 seconds
Pull ups to max (overhand grip)
Banana Rock x 30

Stretch, Hydrate, Nap.