8.28.12 Outdoor circuit at Banneker field

Warm up with medicine ball catch and throw

2 rounds of circuit training -
1 minute of each movement:
stair run
medicine ball slam
agility ladder (ickey shuffle)
russian twist with dumbell
skips (jump as high as you can)
push ups

I wanted to do three rounds but we ran out of time.  Had to get back to capoeira academy

8.21.12 Working the posterior chain

Posterior chain exercises:
Glute bridges
Back extensions
Hold back bend for 5 minutes

10 rounds of:
10 squats
10 pushups
10 situps

Isometric Training, 8.7.12

Glute bridges
10 reps with both legs, hold for 10 seconds
10 reps with single leg (each side), hold for 5 seconds
10 reps with both legs

3 rounds of:
1:00 minute hand stand hold
1:30 minute plank hold
2:00 minute wall squat hold

Tabata quebra drills

Tuesday, 7.31.12

Tabata dips

3 rounds of:
4 minute AMRAP-
Bear crawl
5 pike pushups
10 squats
Plate push
1 minute rest

Tabata sit ups