20111028 – 05h30 – Core/Abs/Legs/Butts
JM + WarmUp (160 club)
Abs/Core
Start with Fastest 100 Get Up situps.
KB in a racked position.
1 left, then 1 right – this forces you to swap sides, which adds in an extra situp between each rep 🙂
Legs/Bum
HiBox StepUps or 2 legged box jumps
MidBox weighted stepUps
Pistols
Airborne Lunges (touch your one knee to the floor)
Jerk Specific Squats
HiBox sideways StepUp, with a dragon lunge at the bottom
HiBox forward StepUp, with a kneekick at the top, and a low lunge at the bottom. At the bottom, you also hold for about 5 seconds.
This is a pyramid/ladder. Start at 4 reps…increase by 1 rep every set.
4-12-4