July 17, 2015

Weightlifting 

A ) Push Press 8-10 x4 65%, 70%, 75%, 80% 

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

• Face pulls are meant to be slow and controlled. Count to 3 as you pull it towards you, and count to 3 as you let it pull away from you.

B3) Scap pull-up 10 x4 Demo

• Scap pull ups are also a slow and controlled. As you are activating your scaps count to 3 and then relax to a dead hang. 

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
 x4 

Tabata- Hand Release push up 

Tabata - DU

Tabata- Burpee

Rest 3 minutes in-between each 

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number of sit-ups you do each round. Then take the average. That is your score.

Rest 4-6 hours between sessions 

Running

Run 1 Mile in 7:20, 

REST for 8 mins. 

Run 1 Mile in 7:10,