2011-12-11

SUNDAY WORKOUT

First Class At Progressive Fitness... Directions For Everyone... Take Industrial/L Street Until You Reach 149th Street... Turn Onto 149th Street... Then Go Down 2-3 Blocks & You Will See Josoff Training Studio On The Right Hand Side... Park Anywhere Around The Building & Head In... If You Have Any Pre-Warm Up Mobility Work Be Sure To Show Up 5-10 Minutes Early Because We Will Need To Keep A Tight Schedule For These Half Hour Classes...

STRENGTH:
Take The First 10 Minutes Only After A Quick 5 Minute Warm Up To Do The Following:
Option #1 - 3 Sets of 5 Reps Of Weighted Pull Ups
Option #2 - 3 Sets Of 12 Of Bent Over Dumbbell Row
* Start A New Set Every 2:30 & Keep Adding As Much Weight As You Can For The Reps Listed Each Set Since We Only Get Three Sets For This One!

WORKOUT:
25 Double Unders Or 75 Singles Unders
50 Air Squats
* As Many Rounds As Possible In 15 Minutes *
** You May Scale The Squat Reps To Either 40 OR 30 Reps Each Round Depending On Your Abilities **

POST ALL RESULTS TO COMMENTS

Great Turnout Last Night At Mama's Pizza... Great To See Everyone!

2 comments:

Anonymous said...

DB rows 20#/25#/25#
Rx 5rds SU + 48 Air Squats
took too many oxygen breaks! ~Carolyn

Anonymous said...

DB rows 25# 30# 35#
Rx 5rds SU+35 air Squats. Bambi legs kept me from 6 full rounds.


Roger