Happy B’day Lani

Hypertrophy

Sat, 11 Sep 2010 19:41:53 +1000

45/45
KB SA OH Squat
Horizontal Side to Side Bar Pull
SB Alt DB chest press
BB Sumo Curls
4 sets

Core 1min
KB sit up
SL PNF 30/30
3 sets

Speed & Power

Fri, 10 Sep 2010 20:29:48 +1000

On the minute
5 BB Snatch
5 Kipping Pull
8 sets 16mins

14min AMRAP
10 Cable Woodchop
10 SB Push Jack
10 Squat Jump

Core 90/30
Horse Stance
3 sets

Hypertrophy Metabolism Building

Thu, 9 Sep 2010 19:41:22 +1000

40/40
DB Walking lunge Alt press
UI Dip
Cable Lunge Pull
6 sets 24mins

Core 1min
Prone Jackknife
DB reverse fly
3 sets

Max

Wed, 8 Sep 2010 20:06:53 +1000

on the minute
5 BB power clean
8 sets mins

AMRAP 20mins
5 burpees
10 Low Cable Pull Squat Stance
5 burpees
15 MB Throw

Core 1min
Anterior Posterior Rocks
3 sets

Hypertrophy Metabolism Building

Tue, 7 Sep 2010 19:40:58 +1000

30/30
DB Alt squat press
Supinated Pull Up
Swissball Shoulder Flexion Pike
KB SL deadlift
6 sets 24mins

Core 1min
Swissball x crunch
Alt Supine hip ext
3sets 6mins

Endurance

Mon, 6 Sep 2010 19:42:18 +1000

20/10
MB Lunge Throw Down
Horizontal Bar Pull
Box Jump
Chest to floor push up
KB Swing
8 sets 20min

Core 1min
SB Lateral Crunch
3 sets 6mins

Max Strength

Sat, 4 Sep 2010 18:27:47 +1000

Workout 1 Max
5 reps on the minute
Barbell Dead lift
Swissball Dumbbell Chest Press
6 sets 12mins

Workout 2
12 min AMRAP (as many rounds as possible)
5 Lunge box step
10 MB lateral throw
15 Double Unders

Core 1min
Anterior & Posterior Rocks
3 sets 6mins

Hypertrophy: Muscle/ Metabolism Building

Fri, 3 Sep 2010 18:08:54 +1000

45/45
DB SA Squat Press
Bar pull up mixed grip
SB DB fly
Single Arm Cable Pull
4 sets 36mins

Core 45/15
UI crawl
Swissball Alt Superman
3 sets 6mins

Endurance

Thu, 2 Sep 2010 18:21:20 +1000

4-8-12-16-20-16-12-8-4
for time 25min cut off
Cyclone Ball Chop
Horizontal bar pull
Swissball Push Jack
KB Swing

Core
SB Fwd ball roll
SB Hip ext FOB
Skipping rope 30/30
3 sets 9mins

Hypertrophy: Muscle/ Metabolism Building

Wed, 1 Sep 2010 18:08:58 +1000

Workout 40/40
Single Arm (SA) Cable Lunge Push
KB Walking Lunge Bend
UI Dip
BB sumo high pull
4 sets 26min 40sec

Core
Side bridge LR
3 sets 6mins

Speed & Power

Tue, 31 Aug 2010 18:09:02 +1000

Workout 1
20/40 Max reps
DB Burpee Clean & Press 15% BW
Kipping pull
6 sets 12 mins

Workout 2
Endurance
12 min amrap
10 KB Alt SA Clean & Press 20% BW
10 T2B
10 Box Jumps

Core
Swissball 4 point 90 /30
3 sets 6mins

Hypertrophy: Muscle/ Metabolism Building

Mon, 30 Aug 2010 18:05:03 +1000

Skill Development
Standing & training on the bosu

Workout 30 / 30
High Cable Woodchop
Bosu DB Squat
Box Push Up
UI Horizontal Pull FOB
5 sets 25mins

Core
Swissball Jackknife
Swissball Full Superman

Rebuilding

Sat, 28 Aug 2010 17:01:47 +1000

Skill Development
Plyometric Jumps

45/45
Cable SL SA bend Pull
SB DB Chest Press
BB High Pull
Bar Dip (tricep push up)
4 sets 30mins

Core
SB x over crunch
DB reverse fly
3 sets 6mins

Rebuilding

Fri, 27 Aug 2010 16:58:18 +1000

Skill Development
Cable Chop

30/30
Cable lunge pull knee
Alt DB Squat Press
UI Pull Up
Alt MB Push Up

Core
SLBR
Shoulder Spine Integrator