Sunday, February 13, 2011

A1. push-ups
Beginner: 1 negative, rest 30 sec, 1 neg x 4 sets
Intermediate: 2-5 push-ups x 4 sets
Advanced: pseudo planche push-ups, 5-10 reps, x 4 sets
A2. pull-ups
Beginner: 1 negative, rest 20 sec, 1 neg. x 4 sets
Intermediate: 1-5 pull-ups, x 4 sets
Advanced 1-5 wide grip pull-ups x 4 sets

B.
Box Jumps x 12 24"
Kb Swings x 21 35/50 lbs
burpees x 12
No rest in the transition. Each movement should be unbroken.
rest 4 minutes
5 sets