Friday, July 22, 2011

A1. Push-ups

Beginner: 1 negative x 5 sets; rest 1 min

Intermediate: 1-7 ring push-ups x 5 sets; rest 2 min

Advanced: 1-7 support position ring push-ups x 5 sets; rest 2 min. Remember that support position on the rings is NOT a neutral grip. Your hands must be turned out.

A2. Back Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min

Advanced: Work up to a 1RM (quickly!), drop 22 lbs and do 2 reps x 5 sets; rest 3 min.


B. On a 2 minute clock, run 400 meters. With the remaining time do AMRAP TOES TO BAR.
Your run should be @ 90%.
rest 2 min
3 rounds