Monday, May 9, 2011

A. pull-ups
Advanced: really wide grip, 1-5 reps x 4 sets; rest 1 min

Intermediate: 1-5 chin-ups or if you have 5 unbroken chin-ups, start working on your pull-ups; x 4 sets; rest 1 min

Beginner: 1 negative, rest 30 sec, 1 negative x 4 sets; rest 1 min.

B. Squats
If your problem on the squat is knees caving in or you have a "soft" bottom, please do the following tempo: 53x2, 5 reps x 3 sets; rest 1 min

Advanced: 3, 3, 3, 3; rest 2 min.

B. thrusters x 15 65/95 lbs
burpees x 10
ring dips x 3-10
3 Rounds For Time