Tuesday 02/01/2011

128th Academy:

21-18-15-12-9-6-3-1 reps:

Pushups
Situps
Box jumps

21 pushups- 21 situps-21 box jumps-18 pushups-18-situps-18 box jumps-etc...
If you don't have access to a box, use stairs. Jump up, step back down to avoid injury

Monday 01/31/2011

I. Dips-skill work
(Ring dips, bench dips, PVC dips-we will begin working on improving this skill)

II. 21-18-15-12-9-6-3(95/65) reps:
Sumo deadlifts
Push press

128th Academy (WEEK 3)

Run 1/4 mile
50 squats
Run 1/4 mile
40 squats
Run 1/4 mile
30 squats
Run 1/4 mile
20 squats

Friday 01/28/2011

I. Push press 3-3-3-1-1-1

II. Power snatch (95/65)x30

128th Academy:

100 situps
100 pushups
100 squats

Exercises are completed in the order listed before progressing to the next exercise. Strict emphasis will be placed on performing to the State-standard. Squats are full depth (crease of the hip below the knee at bottom of each squat).

Thursday 01/27/2011

128th Academy:

75 bodybuilders, for time

(Squat + legs back into pushup position + pushup + legs apart + legs together + back into squat position + stand back up)= one bodybuilder

Wednesday 01/26/2011

I. Deadlift 3-3-3-1-1-1

II. Total rounds in 10 minutes:

10 DB front squats
10 DB push press
10 situps

128th Academy:

Run 1/4 mile
75 squats
Run 1/4 mile
75 squats
Run 1/4 mile

Tuesday 01/25/2011

128th Academy:

Total rounds in 20 minutes:

5 burpees
10 lunges
15 squats

Doing all of the above = 1 round. Do as many rounds as possible in 20 minutes; least amount of rest as possible

Monday 01/24/2011

Power snatch 3-3-3-1-1-1

7 rounds:
10 pullups
10 K2E

128th Academy (Week 2)

1/4 mile run
50 situps
1/4 mile run
40 situps
1/4 mile run
30 situps
1/4 mile run
20 situps