Monday, November 22, 2010

A1. Deadlifts - beginners: @ 32X1, 4-5 reps, 3 sets
- intermediate: @21x1, 3 reps, 3 sets
- advanced: @ 21x1, 3 reps, 3 sets

A2. ring dips - beginners: 10 sec negatives 3 reps, 5 sets
- intermediates: 2-4 reps, 5 sets
-advanced: weighted @ 20x1, 2-3 reps, 5 sets

150-250 meter row
15-25 air squats
10-15 ring push-ups
3 rounds