Sunday, April 8, 2012

This Weeks Game Plan



MONDAY: Hill progression + Medicine Ball Routine + Nutter

TUESDAY: Super Duper Circuit Revised

WEDNESDAY: Speed Work + Jump Rope Circuit Routine + Nutter

THURSDAY: Super Duper circuit Revised + Glute/Leg Work + Resistance Band Dvd Work Out

FRIDAY: Speed Work + Medicine Ball Routine + Nutter + Upper Body + Resistance Band Dvd Work Out

SATURDAY: Rest Day

SUNDAY: 5 mile Run + Jump Rope Circuit Routine + Resistance Band Dvd Work Out

My Hill Progression Pattern: 1% for 10min at 5.0mph 2% for 2min, 1% for 2min, 3% for 2min, 1% for 2min, 4% for 2 min, 1% for 2 min, 5% for 2min, 1% for 2min, 6% for 2min, 1% for 2min, 7% for 2min, 1% for 2min, 8% for 2min, and 1% for 4min.

Jump Rope Circuit Routine: Jump rope for 3min, Push-ups 25reps, Burpees 25reps, Walking lunges up/back, Jump rope for 3min, Push-ups 20reps, Burpees 20reps, Walking lunges up/back, Jump rope for 3min, Push-ups 15reps, Burpees 15reps, and Walking lunges up/back.

Medecineball Routine: 15 Jump Ups, 30 Medicineball Overhead Wall Slams, 15 Jump Ups, 30 Medicine Floor Slams, 15 Jump Ups, 30 Medicineball Rotation Swings (swing ball side to side/raise and pivot foot slightly), 15 Jump Ups, and 30 Medicineball Chest Wall Slams.



SUPER DUPER CIRCUIT

25 Jumping Jacks

2% TREADMILL 5.0mph FOR 5min

7.5lb Front Raises/Tricep Extensions

2% TREADMILL 5.5mph FOR 5min

40 Compass Jumps

2% TREADMILL 6.0mph FOR 5min

AB Roller 25 reps

4% TREADMILL 4.5mph FOR 5min

25 18lb Kettlebell Swings

6% TREADMILL 4.0mph FOR 5min

25 Pull-Ups On Smith Machine

10% TREADMILL 3.5mph FOR 3min

25 15lb Squats

5% TREADMILL 4.0mph FOR 3min

30 Hyper Extensions

2% TREADMILL 5.0mph FOR 5min

25 Push-Ups On Smith Machine

4.5mph TREADMILL TILL YOU HIT AN HOUR

18lb Kettlebell Deadlifts/Kettbell Pass Between Legs (like a figure 8)

My Super Duper Circuit will be very challenging! 

I need to crank it out more on my speed work.

I'm looking forward to my Jump Rope Circuit, Medicineball Routines and Resistance Band Dvd Work Out it will be a nice change of pace.

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