Chris Ullom, ATC, CSCS

Tiki Phase III

Workout #1 -- Power/Anaerobic Training

                1^st Set (3 sets)

1)      Push Press  x 6

2)      Weight Vest Squat Jumps x 12

3)      Med Ball Short Hops x 10

2^nd Set (3 sets)

1)      Close Grip Snatch x 6

2)      Weight Vest Split Jumps x 8 each

3)      Med Ball Wall Drill Forward Cross in Front x 10 each side

3^rd Set (3 Sets)

1)      Dynamax Shot Put (into wall) x 6 each arm

2)      Tuck Jumps x 15

3)      Rings -- knee to elbows (3 sec down) x 12-15

Finisher

Bike Sprints = 45 sec sprint (120-130 RPM's)/90 sec recovery, Level 12 x 4-6 sets 

Workout #2 -- Strength Workout

                1^st Set (3 Sets)

1)      Single Leg RDL and Row x 8-10 each

2)      Squat and Single Arm KB Press x 8-10 each

3)      Suitcase Crunch x 20-30

2^nd Set (3 Sets)

1)      Rearfoot Elevated Split Squat (w/ barbell) x 6-8 each leg

2)      Inverted Row (Weight Vest) x 10-12

3)      TRX Push-up Pikes x 10

3^rd Set (3 Sets)

1)      Physioball Single Leg Hamstring Curl x 12-15

2)      Cross-Cables Rear Delt x 10

3)      Sprinter Sit-ups w/ mini-band around feet x 12-15 each

Finisher

Rower = 1000 meters under 4 minutes

Workout #3 -- Metabolic Workout (This one or the F.I.T. Club)

                3 Sets for Time

1)      Hang Clean x 10 

2)      Chin-ups x 8-10 true or 15 assisted

3)      Dynamax Russian twist x 30

4)      JC Sweep Rows x 20

5)      BOSU Push-up Mountain Climbers x 15

6)      400 meter run