Friday, May 8, 2009

Just do it

Got up early once again and banged out a kick ass off day routine consisting of BW circuits, core core circuits and some "cardio" it is:

Off Day Routine
Time: 530 am
2 minute rounds
7 rounds total
No rest between rounds but did rest a bit with the chin up sets.

I. Workout
- Chin Ups 10/10/8/7/7/7/7
- 2 hand DB Swings (25 lb DB's on each hand)x 10 reps
- Plyometric Explosive Push Ups x 10 reps
- Tuck Jumps (fast) x 12 reps
Notes: Easy? Think again....

II. Ab Circuits x2 rounds
- Kneeling Ab Wheel Roll Outs x 10 reps
- Plank push ups (elbows to hands/alternating) x 10 reps
- Turkish Get Ups with 10 lb KB x 5/side
- Side plank x 20 secs/side
- Renegade rows with 25 lb DB's 5 reps/side
Repeat One more time.
Notes: Phew.

III. "Cardio"
- 1/4 mile run under 2 minutes
Notes: drenching sweat.

IV. Stretching and Foam Rolls

Have a great weekend. Happy Mother's Day to all mothers!!!

Train Safe!

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