05.09.2007 - Weight Room (Jose, Akil, Matt)

Warmup
-10 squat box jumps, straight to 10 pushups
-3 continuous sets, no rest until done.


Superset 1
-5 Man-makers (click on the name to get a description of what it is)
-15 jackknife crunches on bench or box
-3 continous sets of this. If you have to rest in between sets, you can, but try not to, as you're not only working the muscles, but working on your cardio-vascular fitness as well. That way your muscles will learn to work under stress, and you'll burn fat as well.
-We did the man-makers with 20lbs dumbells, and they were plenty for 5 reps/set.
-The jackknife crunches are where you crunch up and bring your knees into your chest on each one.


Tabata Thrusters
-The Tabata method is where you work for 20 seconds, rest for 10, and repeat 8 times. The entire excercise only takes 4 minutes but it kills. We did it with Thrusters, which are like squats and push press combined (click the name for a video of the thrusters).

-Tabata Thrusters, 20 seconds work, 10 seconds rest, 8 sets, 4 minutes total
-We did it with just the bar, and by the last set, it still hurt like hell.


Pull-up Ladders
-2 sets of 1-5 with rest in between sets

-A pull-up ladder is when one person does 1 pull-up, and the other does one, the first person does 2, the other does 2, the first does 3, the other does 3, and so on. We did up to 5.


Abs
-2 sets of 4 way situps, 15 each way
-100 flutter kicks
-hang with knees raised for 1 minute

Jog (optional)
-1.5 mile jog, moderate pace - it was just too nice a day here not to do something outside, plus I think its a good idea to jog after a workout like this to stay loose.

Stretch