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Sep 3, 2012

SD Hell Week - TI 2012


SD HELL WEEK
Treasure Island 2012 EDITION
September 3 - September 9

Monday: 
 TABATA SQUAT JUMPS
AB CIRCUIT

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

Tuesday:

TABATA 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:
 TABATA ALLIGATOR PUSHUPS
AB CIRCUIT
SQUAT JUMPS


Saturday:
 
RACE SETS!


Sunday:
 
RACE SETS!


AB CIRCUIT: 25x crunches + 25x bicycle crunches + 25x flutter kicks + 25x leg lifts + 25x 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 (except the Tabata sets - do one).
- There are three tiers: bronzesilvergold. 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.

TWO WEEKS LEFT IN THE SEASON - FINISH STRONG!