Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up
OLD NUMBERS FROM THE FIRST TIME WE DID THIS... HERE
STRENGTH/TECHNIQUE: (Add 5-10# More Than Last Time We Did This)
Back Box Squat (Pick A Box Height Where You Don't Crash Down and Can Keep Control)
5 Sets Of 5 Reps (Start With The Bar & Work The Technique... Watch The Videos TWICE!)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box
CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 3-3:30
10 Wall Ball (11-15# Ball)
15 Box Jumps (18")
20 Jumping Pull Ups (Bar Set At 2-3 Inches BELOW Wrist Height When Fully Standing Up)
* Total Rounds Completed As A Team In 20 Minutes *
POST WORKOUT:
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X20 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch
POST ALL WEIGHTS AND ROUNDS COMPLETED TO COMMENTS
5 comments:
Back Box Squat X5
- Redding and Molly N - 115#
- Amber - 176# (12"+Blue)
- Lauren and Mollie - 110# (Same)
- Tonya and Mara - 105# (12"+Blue)
- Lindsay - 95# (12"+Blue)
Conditioning - All Between 14-16 ROUNDS Per Team
Katelyn Hinton
7/4/11
Triceps:
-Cable bar pulldown: 3x110# max
-one arm cable pulldown: 3x40# max
-overhead rope extensions: 3x100# max
-one arm cable push down: 3x40# max
Chest:
-bench press: 3x90# max
-DB bench press: 3x40# max
-DB flys: 3x100# max
-cable flys: 34x40# max
Abs:
-oblique cable crunches: 120# 20x, 130# 16x
-regular cable crunches: 120# 20x, 130# 15x
7/7/11
Biceps:
-DB curls: 4x25# max
-preacher curls: 3x45# max
-cable curls: 3x40# max
-barbell cable curls: 3x80# max
-DB hammer curls: 2x25# max
-Bicep curls super set: 3x45# max
Back:
-incline bench pull: 3x105# max
-lat mahine: 3x130# max
-lower back machine: 3x120# max 10x each
Abs weighted ball:
-side to side oblique: 8 lb ball 20,30x 12 lb ball 20x
-regular sit up & throw: 8 lb ball 10,15x 12 lb ball 10x
Katelyn Hinton
7/6/11
Cardio:
50 minute cycling
Box Squat - 125, 135, 145, 155, 165
Conditioning - 6 rounds with 3 minute breaks
Breanna Trainor
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