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Tuesday, December 18, 2012


  TRAINING DAY 1.....'OMG. ..'Can't believe I'm in Hawaii '
*sprints done where surf 'breaks'(ankle to low calf deep)
Also special thanks to Parker for being a great training partner and student. He will carry on the legacy!
  • [5] 60 yd sprints and 15 inverted[wide hand] push-ups at end..15 sec rest between each set
  • 1min rest
  • [4] 60 yd sprints with lateral leg lifts in surf holding on to partners ankles for stability..15 sec rest between each set
  • 1 min rest
  • [3] 60 yd sprints with lateral lifts/push-up
  • Sessions Over!!!
NOW we chill for the rest of the day until...

TRAINING DAY 2......'Another day in paradise' 

This starts with being in ab high ocean ,facing the shore. In this case, from where we start from [hydro sprints] and end up on shoreline to the lounging part of beach,  there are a few low hanging trees....

  • [3] 40 yd hydro sprints 15 kip chin ups [hanging off tree]...15 sec rest between sets
  • 1 min rest
  • [3] 40 yd hydro sprints 15 inverted push ups...15 sec rest between sets
  • 1 min rest
  • [3] 40 yd hydro sprints 10 lateral leg lifts
  • Sessions Over!!!

TRAINING DAY 3....'I'm stay'n!'

The final training day on the beach had a moderate intensity up-tick. The 'pump' was  sweet though!
  • [3] 60 yd sprints
  • [6] sets each:
  1. Inverted push up, every 5 one leg up on descent 20x e.g. 5 with right leg up, 5 with left leg up etc
  2. 15 chins w/kip
  3. 20 pummels over low lying tree
  4. Sprint 20 yds from shore to chest hi ocean. 
  5. Run back to shore
  6. 15 sec rest between each set.
  7. After completing 3 sets take 1 minute rest then... 
  9. Sessions Over!

This is the end of my trip. So if you were on an island or just anywhere with water and sand this would have been the perfect program for you. Thanks. See you on the mainland!


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