November 27th, 2013 -Familiarity

Warm up.
Pre-Hab.

Order doesn't matter so much today, as long as you give each station a shot. Get on this quickly, training starts at 1000hrs.

Part 1:

• Treadmill. -Start at incline of 2.0 for 3 minutes @ 4.5miles/hr. Every even minute after increase the speed by 0.5miles/hr, every odd minute after increase the incline by 2. Stop after 16 minutes.
• Pushups -as many as you can in 30 seconds. Try for 40. If you don't make it, try it again.
• Squats -2 sets. light weight on the first set, try for heavy loads at 6 reps for the second set
• Box Jumps -2 sets of 10. Even if the box is low, try and jump as high as possible
• Down the rack bicep curls -2 sets, reps of 6
• Farmer Carry -2 sets -50ft with at least 50llbs
• Plank -low front plank, hold as long as you can. Try for 4 minutes.
• Pull ups -as many as possible. Do this twice with a 2 minute rest in between.

Part 2:

15 min. As many rounds as possible.

• 60 sec of burpees
• Wall ball x 10
• 30 sec of box jumps
• 60 sec of skipping

Part 3:

Core.

HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....