06.21.2007 - Weight Room - Christian, Conrad, Jack, Jon W, Matt, Obaro

Arm and Ab Destruction

1. Continuous Circuit 1

a. 10x DB Resistance Band Curls
b. 10 each side GHD press
c. 10x DB skull crushers
d. 10x KTE

3 Continuous Rounds, no rest until complete


2. Continuous Circuit 2

a. 10x Rope tricep pulldown
b. 15x Dead bug
c. 10x Chain Barbell curl
d. 15x oblique plate twists

3 Continuous Rounds, no rest until complete



3. Tabata Sets - go right from one to the next

a. Light DB Hammer Curls
b. Bicycle Abs
c. Box Dips

should take 12 minutes total


4. Extra Abs

a. Tabata Set of leg raises
- A few inches off the ground for 10 seconds
- 45 degrees for 5 seconds
- back down to a few inches for 5 seconds
- 10 seconds rest
4 minutes total

On the last minute, we switched it up - 10 seconds low, 10 seconds high, a slow decent to low for 5 seconds, and the 5 seconds rest, just to make it a little more difficult.

b. 3 sets of 10 captain abs

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A little article about "Hard Work"