Sunday, January 30, 2011

A. push-ups
If you do not have a push-up, do 3 negatives, holding as long as possible in your 'sticking' position. If you have only 1 or 2 push-ups, do 1 rep, rest 30 sec and then another rep x 5 sets; rest 2 minutes.

B. Rowing Sprints:

45 sec at 95% intensity
45 sec @ 50 % intensity
15 times
rest 10 minutes after each 5 sets. In those 10 minutes practice: wall squats, back levers and stretch out the hamstrings for L-straddle sits. Finally, practice a couple of L-straddle sits with a 3-5 sec hold.