J-ROCK 2

Monday

jump

MONDAY: J-ROCK 2

Warm up:

"Combos" I-GO-U-GO, U-GO (groups of 3), max 20 mins: Push Combos/Pull Combos in alternating fashion.

  • Create fun and challenging combinations, and perfect them each week.
  • Focus on 2-3 moves per combination that you enjoy and can execute with proper form.
  • 5-10 rep each, both for about 5 sets
  • Nothing to failure

Examples:

  • Push Combos: Wall Punch Push Ups > Typewriters > Tiger PUs etc., then ALTERNATED with
  • Pull Combos: Bar Muscle Ups > Around The Worlds > Typewriters > Headbangers, etc.
  • Stability ex.: Assisted BXT Push ups > Typewriter Push ups for 10 reps for 5 sets

Workout:

J-ROCK 2: 3 sets of 20+ reps for each exercise: Pushing alternated with Pulling in drop-set fashion with 20+ reps as the goal and improving it each week:

  • Stability: Basic push ups if possible 0 BXT bands as many as possible > 1 BXT band > 2 BXT bands each for as many as possible (AMAP). Alternate with Chin ups w/ Pullup Revolution (PUR) 3 bands > 90 deg > 60 deg (with Jungle Gym XT)
  • Strength / Power: Press ups 0 bands > 1 BXT band > 2 BXT bands AMAP. Alternate Unassisted muscle ups or resisted chin ups > assisted box muscle ups or chin ups > 2 band PUR muscle ups or chin ups

Finisher:

"Mile in a Month Club" Power Wheel Crawl or Crawl

Goals for month are:

  • 1 mile for stability: 3 x week that is 133 yd/day, 5 x week is 80 day
  • 1.5 for strength: 3 x week that is 200 yd/day, 5 x week is 120 day
  • 2 miles for power: 3 x week that is 266 yd/day, 5 x week is 160 day
Last Updated on Tuesday, 04 October 2011 14:20
 
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