Mr Matt (Strength & Power)

Monday June 7th

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There are 2 videos associated with this workout.  See Below for the Jump Drill Video!

Prison Workout 10 to 1 (10 to 1 means 10 reps of each, then 9, 8, all the way to 1)

The goal of this workout is to complete it as fast as possible (AFAP)

Start with 10 reps of each, alternating between:

1. Handstand Push Ups (HSPS)

  • Stability : Down Dog Push Ups
  • Strength : High Box Down Dog Push Ups OR Assisted HSPU
  • Power : Handstand Push Ups (HSPU) OR Resisted HSPU

2. Strict Pull Ups

  • Stability : 60 or 90 degree assisted chin ups
  • Strength : Pull Up to chest if possible, Pull Up to chin if not
  • Power : Pull up to chest

After 10s, 9s, 8s etc - REST 5 minutes then go to Jumping Drills:

3. 2/1/0 Power Jumper Jumps to rim (or as close as possible each rep)

  • Stability: 3 sets of 15 hindu squats
  • Strength: 3 sets of 10 jumps (light resistance -- magenta for 2/1/0)
  • Power: 3 sets of 10 jumps (heavy resistance -- red or higher for 2/1/0)

4. 2/1/0 Power Jumper broad jumps 15 yards in as few jumps as possible for each set - Goal is 5 jumps for men, 6 for women

  • Stability: cable full extensions for 3 sets of 15 reps
  • Strength: 3 sets of 10 jumps (light resistance -- magenta for 2/1/0)
  • Power: 3 sets of 10 jumps (heavy resistance -- red or higher for 2/1/0)
Last Updated on Monday, 07 June 2010 13:05
 
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