Tuesday 11-24-09
Gymnastic Strength
60 Sec Handstand Hold
5×4
A) Weighted Ring Dips – 50# Vest
B) L-Pull-ups
C) 2 Leg Deck Squats with max Jump
D) Power Wheel Roll-outs – 6 ft from wall
Monday 11-23-09
5 x 5 bodyweight – Monday
Press ups – 5 count up&down
knee push ups / high box press ups / wall press ups
Air squat chin ups – 5 count
90 deg chins / chin ups / air squat chins
High box step up –
18″ box / 24″ box / 30″ box
Then
Power Wheel curls –
2 leg curls with a 5 count in&out / 1 leg curls / 1 leg curls
PW Pike Ups
Wednesday 11-3-09
40/20
10 Min each Group
A1) Kettlebell Swings
A2) Dips
B1) Wall Sprint
B2) Wall Sit
C1) Burpees
C2) KB DBL Anchor Pull
Tuesday 11-2-09
30/300/3000
In 30 minutes or less complete the following
Beg – 100 Yards Power Wheel Crawl then 1000 JR
Int – 200 Yards PW Crawl then 2000 JR
Adv – 300 Yards PW Crawl then 3000 JR
Monday 11-2-09
5-10-15-10-5
AFAP
Foot Up Lunge (Each Leg) (Advanced do Plyo)
8ct Body builder
V-ups
BW Row (Advanced feet off floor)