January 12, 2012
1/12 THURSDAY
6PM
CIRCUIT x 4
ROW – 250 METERS @ 230watts
SPEEDBAG - 3minutes
PUSH-UPS – 30
SQUAT – 135 X 10 reps
KB 35lb – Swing x 60; Snatch x 20
1/10 TUESDAY
6PM
CIRCUIT x 3
ROW – 500 METERS @ 200watts
SPEEDBAG - 3minutes
SQUAT – 135 X 10 reps
KB 35lb – Swing x 50; Snatch x 20
Heavy Bag x 50 strikes
OHPress 75lbs x 20 reps
1/8 SUNDAY
9AM
WARMUP: 1 MILE WALK; Dynamic Drills
STAIRS (60 Meters)
6 reps – sprint
PUSHUPS – 6 sets – 25 reps (125)
MEDICINE BALL – 6 sets – 50 reps (300)
BASEBALL LONG TOSS – 150 easy throws
1 mile walk
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