Thur Oct 18th, 2012

Warm-up, pre-hab etc.

We're starting today similar to last shift:
Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)

Group #1: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans

Group #2: 3 sets, 10 reps each

• Olympic Bar push/pull
• Bicep pull up (underhand grip)
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Row with Squat on Bosu -too hard? take out the bosu. Too easy? Add a jump squat to the squat part of the movement
• Chest Press with Ball
• Split Squat Jumps

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds. Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups (or for 89, max inverted rows)

Cool down, hydrate