Thursday, June 9, 2011

A. planche holds
Beginners: planche plank, 30 sec, rest 1 min x 3 sets
Intermediate: Planche with bands, hold for 3 sec, rest 20 sec x 2, rest 1 min x 3 sets
Advanced: planche on parallette bars, 3 sec hold, rest 45 sec x 5 sets. If your elbows bend you are not ready for the bars.

B. For Time:
800 meter run
KB Swing x 25 reps 35/50 lbs
Push Jerk x 7-15 reps 105/155 lbs

rest 7 min

C. For Time:
Row 1000 meters
25 Renegade Rows 25/40 lbs
One renegade row is 1 push-up, pull to the left side and pull to the right side.