I'm Doing It Anyway

“Don’t think about it. Do it. Don’t talk about it. Do it.” -Henry Rollins

It’s Monday…

It’s not usually a big deal for me, but I have to get on a plane in a couple of hours, so just completed my WOD before heading out.

During the morning climb up Camelback yesterday, I noticed I had a lot explosive power. Not only that, but I had it for much longer. I did a couple ‘bursts’ up up the trail and felt pretty good doing it. I attribute it to my plyometric work. So, that’s what we’ll be focusing on this week – explosive power.

Let’s get to it!

WOD 8-17-15

Warm up:

  • 5-10 minute light jog, followed by stretching session once your muscles are warm.
  • 3-5 minutes of jump rope, followed by more stretching. Take your time.

Main set:

1st superset (4-7 sets)

  • 10 air squats + 10 box jumps (if you don’t have a box, do standing knee-to-chest jumps)
  • 1 minute rest between sets

2nd superset (5-8 sets)

  • 5 pullups + 5 plyo pushups (for an added challenge, place a weighted ball under one hand, do an explosive pushup and land with your other hand on the ball. Do it again to get to the other hand. That would be ‘one’ rep)
  • Minimal or nor rest between sets

3rd (final) superset (5-8 sets)

  • 10 Standing ‘Step Out’ Lunges (Lunge with one leg, then step back to the original position. Lunge with the other leg, then return. That would be ‘one’ rep)
  • 7-11 jumping lunges (Jump up and land in lunge. Jump up again and switch legs, and land in a lunge. That would be ‘one rep)

Hanging leg raises to stretch out your body – 1-2 sets to failure.

That’s it!

Make sure you cool down and re-hydrate!

See you on Wednesday!

allan

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