Monday, June 27, 2011

A1. Back Squats
Advanced: Work up to a 1RM and then strip the bar 20 pounds and do triples and doubles until you accumulate 30 reps. IF you are on week 3, accumulate 15 reps.
Warm-up
5 x 50%
3 x 70%
1 X 90%
1 x 95 %
1 x 100 %
Intermediate and Beginner:
5, 5, 5, @ 22x2; rest 1 min.

A2. Pull-ups
Advanced: do muscle ups, 1 rep x 6 sets; rest 1 min.
Intermediate: 1-5 chin ups or 1-5 pull-ups x 6 sets; rest 1 min.
Beginner: 1 negative x 6 reps rest 1 min.

B. Those doing the advanced squats might not have time for all of Part B.
Anaerobic Lactic Endurance
15 KB Swings 50/70 LB
10 Burpees
rest 3 min.
5 sets