Sunday I focused mostly on lower body and core and got down with the TRX for this and the good ole agility ladder which can really test your muscular leg endurance after doing a round of pistol squats and balanced lunges. Quads and hammies are on fire. For both workouts I was once again at my favorite spot in Salem, the Salem Commons.
Saturday July 16th, 2011
Warm-up
5 x 100 Jump Ropes
USA Circuit 3x:
Handstand Push-ups
Jump Rope
USA Muscle Ups
Jump Rope
USA Dips
Jump Rope
USA Suspended Push-ups/ Chest Fly combo 3:1
Jump Rope
TRX Dynamic Stretch
Sprint Workout:
Dynamic Drills 20m (walking quad stretch, hamstring kicks, butt kicks, high knees, lateral shuffle)
4 x 150M Sprints
6 x 60M Sprints
6 x 40M Sprints
4 x 20M Sprint Starts
TRX x Sprint Starts
TRX Dynamic Stretch
2nd USA Circuit 3x:
Overhead Arm Blasters
Decline Tucks row
Close-Grip Row
Single Arm I-row
Single Leg Incline plyo push-ups
Jump Rope HIIT
Cool Down:
TRX Dynamic Stretch
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Sunday, July 17th, 2011
Warm-up:
5 x 100 Jump Rope
Dynamic Stretching
Workout AFS TRX-Agility Circuit 2x (3 agility ladder exercises performed after each TRX exercise. 3 set combo chosen from one of the following drills: Lateral Shuffle, Icky Shuffle, Mummy Kicks, Fast Sprint, High Knees, & In-Outs):
TRX sprinter stance
Agility ladder drill
TRX plyo pistol squat
Agility ladder drill
TRX Superman Planks
Agility ladder drill
TRX Lateral Lunge
Agility ladder
TRX plyo single leg lunge
Agility ladder drills
Balanced lunge w/kick
2 x 100 Jump rope
Bar Work 3x:
10 Inverted Tucks
10 Inverted Crunch
10 Crunch kick outs
10 Side to Side hold (not sure the exact name for this but I'm holding the upward phase of a pull-up and shifting from left to right)
2 x 100 Jump Rope
Jump Rope SHIIT (Heart rate hitting highs of 90% of max and recovery at 70--80%)
Cool-Down:
TRX Static Stretch (LONG cool-down)
