06.12.2007 - Weight Room - (Christian, Jon W, Matt)

1. DB Bench/Body Row

5x DB Bench
7x Chain Body Row
10x DB Bench
7x Chain Body Row
15x DB Bench
7x Chain Body Row
20x DB Bench
7x Chain Body Row

Use the same weight the whole time for the DB Bench
Chain body row is having the chains w/ handles (or rings) hanging just like for the chain push-ups, but using them for body rows.


2. Timed Pull-up Ladder

Start the clock and do 1 pull-up.... at the next minute mark do 2 pull ups... at the next minute mark do 3 pull-ups, etc. Your reps will increase each time as your rest decreases. Go until you can't complete the number of pull-ups you are supposed to for that minute.


3. Push

a. 15x Resistance Band Push-ups
b. Partner Med ball press and slam:
-One person lies down and pushes a med ball upward; the other catches and drops the med ball for their partner, and after every 2 presses, completes a med ball slam. 15 rounds of that each set; aka, 30 presses and 15 slams, then switch

2 sets total; then finish up with another set of resistance band push-ups.


4. Abs

Superset 1:
10x Captain Abs
10x weighted hanging leg raises
3 continuous rounds

Superset 2:
15x Dead Bug
10x DB Sit-Ups
3 continuous rounds

Superset 3:
15x each side plate rotations
10x Supermans w/ 3 second hold
3 continuous rounds

1 Tabata round of Leg Raises
1 Tabata round of Plank holds