1/18/11 – Tuesday – Tempo +
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Potential PT #1 – Tempo +
Stretch
20 minute tempo run
Training set pullups (Defined as the number of pullups you can perform in one set, that you can repeatedly perform the sets. So if you can do a maximum of 12 pullups on one set, your training set will probably be between 5-7 pullups)
Perform 10 training sets of any grip pullup. Add 20 pounds extra for a little harder workout.
Handstand pushups: 3 sets of 10 reps
Abs: (as few sets as possible)
Flutter kicks: 100
Situps: 100
Bridge/plank: 3 minutes
Stretch
- Ben
Potential PT #2 – “R. Fisher”
As many rounds in 15 minutes of:
Row 250 meters
20 Push ups
For the next 3 exercises, spend 2 minutes on each one doing as many reps as possible:
Bicep Blasters/Curls
Shoulder Shrugs
Captains Chair Leg Raises (Description)
-K
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