Tuesday, February 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Workout:
Squats (18" box): 1x15x45 lbs., 1x15x120 lbs., 1x12x130 lbs., 1x10x145 lbs.
Bosu Ball Overhead Barbell Press: 1x15x45 lbs., 1x12x55 lbs., 1x10x65 lbs.
Plyometric Push-Ups: 3x10
Bosu Alternating Plate Overhead Press: 1x15x25 lbs., 1x12x35 lbs., 1x10x35 lbs.
Bosu Plate Front Raise: 1x12x35 lbs., 1x12x35 lbs., 1x10x35 lbs.
Seated Calf Raises: 3x15x70 lbs.
Stick Crunch: 3x10
Dragon Slayer: 3x10

Circuit: 2x
Ropes Gone Wild: 30 seconds work, 30 seconds rest
Heavy Bag: 30 seconds work, 30 seconds rest
Treadmill (7.5 mph, 8.0% incline): 30 seconds work, 30 seconds rest
-Total Distance: .10 miles
Jump Rope: 30 seconds work, 30 seconds rest
-1x60, 1x60
Box Jumps (24" box): 30 seconds work, 30 seconds rest
-1x10, 1x11
Deadlift Burpees: 30 seconds work, 30 seconds rest
-1x6x64(32+32) kg., 1x6x64(32+32) kg.
Rest: 2 minutes