July 26, 2008
Coach Dos' Power Training - Total Fitness Routine
Workout B of Phase 2 (ie weeks 4-6)
Workout 4 of 10
1-armed DB Snatch and Jump Squats
3x22.5 Snatch
10 Jump Squats
3.22.5 Jump Squats
Split Squats
6x50 oly bar (each leg)
6x55 oly bar (each leg)
6x55 oly bar (each leg)
6x60 oly bar (each leg)
Single-Leg RDL's
6x17.5's
6x17.5's
6x17.5's
Incline Bench Press
6x50
6x50
6x50
4x50
One-Arm Cable Row
6x55
6x55
6x55
6x55
Jackknife Pushups
6 from bench
6 from bench
6 from floor
6 from floor
Lat Pulldown
6x60 wide grip
6x65 underhand grip
5x65 wide grip
6x70 underhand grip
Weighted Swiss Ball Lateral Roll
8x15 db
8x15 db
8x15 db
8 twisting knee-ups on bench
Planks
110 secs static plank
45 secs static plank
I tried the gravitron for the first time today -- just for kicks. I needed 64 lbs of assistance. Have no idea if that is good or bad, but will try to keep improving on it.
__________________
Jane
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"If someone says I can't, then it makes me all the more determined to prove that I can."
-- Michael Phelps
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