Saturday, May 14, 2011

JAFFEBBEWP35

WARM UP: Jump Rope
600 Jumps

STRETCH:
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

RESISTANCE: For Time!
Push it as hard as you can!  If you need to take a rest, rest for 3 breaths only, then get back to work. (rest as many times as you need, but only for 3 breaths!!!)  Keep the weight on the military presses pretty light, since speed is the name of the game on this workout.

21 squat jumps
21 standing barbell military press
21 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

15 squat jumps
15 standing barbell military press
15 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

9 squat jumps
9 standing barbell military press
9 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

Record your time, weight used, and modifications so you can track your progress.

CARDIO:
Treadmill Tabata
Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 if you have been running at a high level, 10 or faster for super-elite runners). For 5 minutes alternate 20 seconds running, 10 seconds resting on the edges

COOL DOWN:
Walk half a mile.

STRETCH:
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

That's it for this week! Next week is the last week of the "fitness primer," so beginning with week nine I need some fitness goals to make the workouts more specific. Let me know how it's going (tweet about it: tag it #FitnessIsLove). Eat well, drink lots of water, and have fun!  Love you!

Get fit.
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