Summer 2009 Training
Mesocycle 11 - Week 3
Conditioning Day
Beginning Thoughts:
Body is extremely sore from yesterday's workout. Workout:
Lower Body Circuit done for 3 rounds:
Pistol Squats = 5 reps
Hanging Air Kicks = 12 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 11 reps
Swiss Ball Jack Pikes = 10 reps
Supine Glute Ham Raises = 13 reps
Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 10 reps
Pull-ups = 5 reps, 5 reps, 7 reps
Flat Dumbbell Press = 26 kgs x 9 reps
Dumbbell Rows = 38 kgs x 7 reps
Kelso Shrugs = Blue x 12 reps Videos:
Circuit #1 and Circuit #2:
http://www.youtube.com/watch?v=d70P-0BNW-U Overall Impression:
Very tiring. Tomorrow is the beginning of a new week.
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