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Jul 18, 2011

SD Hell Week - Part 3

Only TWO WEEKS 'til Big LB....
....here we go again...


SD HELL WEEK PART 3!
July 18 - July 24

Monday:
SQUAT JUMPS
AB CIRCUIT

PUSHUPS (set 1 - diamond, set 2 - regular, set 3 - wide, set 4&5 - your choice)

Tuesday:

DIVE BOMBER PUSHUPS
WALL SITS (max out duration for each set)
AB CIRCUIT

Wednesday:
PRACTICE!!
or if you miss practice...
DEAD MAN'S BURPIE CHALLENGE

Thursday:
AB CIRCUIT
CLAP PUSHUPS
LUNGE JUMPS

Friday:
ALLIGATOR PUSHUPS
AB CIRCUIT
SQUAT JUMPS


Saturday:

RACE SETS!


Sunday:

RACE SETS!


AB CIRCUIT: 20x crunches + 20x bicycle crunches + 20x flutter kicks + 20x leg lifts + 20x mason twists = one set. Perform as fast as you can.
CARDIO: Do at least 30 minutes per day (no longer just a bonus!).

Rules:

- Do five sets of each exercise, maxing out the number of reps you do in each set.
- There are three tiers: bronze, silver, gold. For example, on Monday, completing 5 sets of squat jumps completes bronze, adding 5 sets of the ab circuit completes silver, and adding 5 sets of pushups (variations indicated) completes gold.
- If you don't know what an exercise is, ask your teammates (or youtube)!
- Warm up before you begin. No injuries!!

- Post on Facebook when you finish each day's challenge.

- Do this on top of your regular workout, not as a replacement for it.

We're showing up to Big Long Beach with three FULL crews, almost 60 paddlers strong! Let's get ready to race!