Thursday, 20 September 2012

Sept 21,2012

Warm up/ Pre-hab

Bike/Treadmill/Rower
(pick one)

Tabata on one of them.
Reminder on Tabata: Work for 20 seconds, recover for 10. For example, on the bike, cycle at a rate and resistance that if you had to go for 21 seconds, you wouldn't be able to complete. For your 10 second recovery remove the resistance, and spin for the recovery.
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20






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