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Old 01-05-2008, 06:40 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Training ADD

FRIDAY, JANUARY 4TH

LOWER BODY

RECUMBENT BIKE - 5 minutes
DYNAMIC WARM-UP - broomstick twists, front and side leg swings, groiners, bodyweight lunges

A1. FRONT SQUAT 5x5
45 x 5 (warm-up)
95 x 5 (warm-up)
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

A2. WEIGHTED DECLINE CRUNCH 5x12
35 x 12
35 x 12
35 x 12
35 x 12
35 x 12

B1. ROMANIAN DEADLIFT 5x5
95 x 5 (warm-up)
135 x 5 (warm-up)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

B2. SEATED CALF RAISE 5x12
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12

C. JUMP ROPE 3x1min
1 min
1 min
1 min
Did some static stretching between jump rope sets.
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