Upper Body H.I.T
3 rounds: (8a/9a/5p)
3 rounds: (8a/9a/5p)
8-12 Hammer Strength Front Military Press
6-8 Tempo Pec Deck (:05/:05)
8-12 Hammer Strength Decline Press
(alternate rounds with a partner)
3 rounds:
8-12 Hammer Strength High Row
6-8 Tempo Nautilus Rowing Torso (:05/:05)
8-12 Hammer Strength Low Row
(alternate rounds with a partner)
3 rounds:
8-12 Hammer Strength Shoulder Press
6-8 Tempo Nautilus Multi-Triceps (:05/:05)
8-12 Cybex Seated Dip
(alternate rounds with a partner)
3 rounds:
8-12 MAG Bar Pulldown
6-8 Tempo Nautilus Multi-Biceps (:05/:05)
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
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Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
*follow each round with a 200m recovery jog
(alternate shuttles with a partner)
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FitEssentials (6P)
15:00 to complete:
10 DB Box Step-up (each leg)
8-12 Single-Arm Row of Choice (:01 pause against torso)
:30 Side Plank each arm
3 rounds for reps+cals:
1:00 Lateral Box Step-overs
1:00 Ball Slam
2:00 Row for Cals
2:00 Rest
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Weightlifting (5p)
Muscle Snatch + Snatch
4(1+2) -choose weight-
Clean + Push Press + Push Jerk
75% 4(1+2+1)
(based on 1rm push press)
Leg Press
10-10-10-10
(same weight as last week)
“I think Little League is wonderful. It keeps the kids out of the house.”
~Yogi Berra
~Yogi Berra
