Strength & HIIT Session Tuesday 10-8-2010

Strength Session

Dynamic Warm-up
Then:
3×10 Pull-ups
Then:
5×5 BB DL
5×5 KB SLDL
Then:
3×20 Glute-Ham Developer
Back Extention +
Sit-ups with KB extended over chest
Then:
Cool down

Roundhegians RFC Conditioning Session
Dynamic Mobility Warm-up
Then:
5x 10 seconds of push/wrestle + 50m shuttle run, with 30 seconds rest between reps
5x 10m Sprint Backwards and 10m forward sprints, with 30 seconds rest between reps
5x 5 Burpees 5m forward Sprints 5m Backward Sprints 5m Sideways Shuffle to the right 5m Sideways Shuffles sprints to the left and 10m forward Sprint Dash, with 30 seconds rest between reps
5x 20 Sprinter Lunges + 25m Sprint, with 30 seconds rest between reps
Then:
3 sets
5x Partner Squats + 10 Squat Jumps
5x Partner Press-up + 10 Clap Press-ups
10x Quad Press-ups + 10x Quad Jump Press-ups
10x Pike Press-ups + 10x Hindu Push-ups
Then:
3 sets
25m Partner Walks – Fireman Lifts
15m Partner Wheelbarrow Walk
25m Bear Crawls forwards
25m Crab walks
25m Chicken Walk
Then:
3 sets
40x Dead Cockroaches +
60 seconds Planks +
30 seconds Right Side Planks +
30 seconds Left Side Planks
Then:
Cool down and Stretch