Thursday, November 25, 2010




A1. Front Squats:
Beginners: 32X2, 5-6 reps, 3 sets; rest 2 minutes
Intermediate and Advanced: 20x0, 3 reps, 5 sets rest 2 minutes

A2. Back Levers:
Beginners: tuck, 3 reps, 2o sec rest; 3 sets
Intermediate and Advanced, 2 reps, 5 sec hold, 20 sec rest; 5 sets




B.
Front Squats @ 65 % 1RM x 10
200 meter row
rest 3 minutes
3 rounds