Sunday 13th July 2008 - Fight Gone Really bad

Time: 8:00AM
Place: Kensington Primary
Equipment: KB (20, 16), Barbell (30kg), Medicine Balls (2kg, 5kg and 10kg), Gymboss timer

Warm up
Medicine ball drill (see description in notes for exercises)
Tabata (20 sec on 10 sec rest for 4 minutes) x 2 with rest in between sets

Kneel to pushup +
V-ups +
Squat throw from chest

then:
Max reps in one minute intervals of

Wall ball sit ups +
KB thrusters +
Wall jumps +
Barbell Push press (30kg) +
Burpees +
Rest
5 rounds (count total reps)

Notes:
Medicine Ball (5kg) Kneel to Pushup
Start Position: Your body will be in an upright position sitting on your knees. Hold 5kg medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall. Upon releasing the ball drop your hands to the floor and immediately complete a push-up

Medicine Ball (2kg) V-Ups
1) Start position: Lie back onto floor with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position

Medicine Ball (10kg) Squat Throw from Chest
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.

Damon putting a dent in the wall




Rod mid-burpee