Prison 10 to 1

Wednesday, June 22nd

jump

 

WEDNESDAY: Prison 10 to 1

All Levels: (stability / strength / power)

PRISON  10 – 1 (10s, 9s, 8s, 7s, 6s, 5s, 4s, 3s, 2s, 1s and done)

Do 10 Handstand push-ups then 10 chin ups, then 9 of each etc til done. Then move to legs and repeat same 10-1s.

  1. Handstand Push-ups: Down Dog / Feet up on a Box / Handstand Push-up
  2. Chin-Ups: 60 or 90 Degree / Chin ups / L seat Chin ups

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  1. Broad Jumps: Cable full extensions / Broad Jumps / Kangaroo Jumps (strength and power level broad jumps must be at least your own height. Strength uses 1 power jumper band, Power uses 2 power jumper bands)
  2. Double Front Squats: 8-12K / 16-24K / 24K and Up
Last Updated on Tuesday, 21 June 2011 16:11
 
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