Warmup
Jog 1/2 mile
Dynamic stretches
Hybrid Grip Foam Press (HGFP, w/ the half foam roll) 45x10; 95x10; 135x8; 155x6
HGFP (2-3 min breaks)
1) 185x5
2) 185x5
3) 185x5
4) 185x5
5) 185x5
Weighted Pullup (2-3 min breaks)
1) BW+15x10
2) BW+15x10
3) BW+15x10
4) BW+15x8
5) BW+15x9
Weighted Dip (2-3 min breaks)
1) BW+15x10
2) BW+15x10
3) BW+15x10
4) BW+15x10
5) BW+15x10
Wide Grip Cable Row (2-3 min breaks)
1)150x10
2)150x10
3)150x10
4)150x10
5)150x10
Hanging Windshield Wiper BWx12
Leg Raise+Reverse Crunch BWx24
Seated Russian Twist 25x22
Kneeling Cable Crunch 190x24
Sunday, November 29, 2009
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment