Nearly 1 in the morning & Kato have been busy with our clients progam. But couldnt forget to post Friday’s workout: Warmup
Rope Skip
3 minute rounds
- rounds 1, 2 & 3: 30 seconds plyo pushups
- rounds 4, 5 & 6: 15 dips
plyo pushups are performed by placing 2 large plates on the outsides of each of your hands. starting with hands on ground, perform 1 pushup and propel hands up to plates, perform pushup propelling hands off ground and land on ground as at start. repeat for 30 seconds
Section A – giant circuit
- dumbell floor press x 5
- Keg Push Press x 10
- Dips x 15 – 25
- Cross-over Pushup x 30 seconds
- Bent Press (pref. k-bell) x 12 reps
- Plate raise x 15
4 total sets
Section B ~ performed in circuitous fashion for a total of 5 throws per station
- Medicine Ball Stationary Chest Pass against wall or to partner
- Med ball pushup with one hand on ball, other on floor (15 seconds)
- repeat with other hand (15 seconds)
- Medicine Ball Walking Chest Pass against wall or to partner
- Med ball pushup with one hand on ball, other on floor (15 seconds)
- repeat with other hand (15 seconds)
- Medicine Ball Overhead Pass against wall or to partner
3 total sets
Section C – Chinees – 3 sets