Tuesday, May 13, 2008

Legs: Jack, Christian

1. Goblet Squat (Ladder) - 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
- first person does 1 rep, second person starts after first person and does one rep
- first person does 2 reps, second person starts after first person and does two reps, etc.
2. Hang Clean - 5x5
- quick reps, heavy weight
- moved up 20' after every set
Superset 1:
3. Sled Pushes - 3 x 25m
3. PB Hamstring Curls - 3 sets
- do hamstring curls until other person is finished with sled pushes
- if alone, do about 20-25 reps
4. Sprinter Holds - 1 x 1:00, 1 x 1:30

Abs:

300 reps: (not necessarily in this order)
1. Jackknives - 25 reps each side
2. Bicycles - 25 reps each side
3. "Jesus" Abs - 12 reps
- lay on your back with your feet together and your arms outstretched in the shape of a "t"
- keeping your arms straight the entire time, do a situp until you are in the seated position
4. Sprinter Abs - 25 reps each side
5. Legs Raise/Oblique Combo - 6 leg raises + 6 obliques each side = 18 reps
- perform a regular leg raise
- when your legs are 45 degrees from the ground, bend your knees
- bring your legs to the right side, then left side, and return to the middle
- straighten your legs out and finish the rest of the leg raise to the ground
6. Situp - 20 reps
7. Upper Ab Crunch - 30 reps
8. Side Crunches - 20 reps each side
9. Leg Raises - 30 reps