Saturday, July 23, 2011

A. Handbalancing
Beginners: 30-40 sec hold x 5 sets; rest 2 min

A. Advanced only
10 heel taps and hold x 2 sets; rest 2 min
10 toe taps and hold x 2 sets; rest 2 min
Kick-ups against the wall, 20 sec of work and 20 sec or rest x 3
Kick-ups in middle of the floor: make 10 attempts

B. Push Press 5, 4, 3, 2, 1 @ 95/135 lbs
weighted pull-ups 5, 4, 3, 2, 1 15/35 lbs
You do 5 pp, then 5 pull-ups, 4 pp, 4 weighted pull-ups and so on.

Scaling: If you can't do a static pull-up, use a band that will enable you to do 2-3 reps at a time. I want quality reps. Treat this more like strength training rather than as anaerobic training. If you have 1-2 static pull-ups/chin-ups, don't worry about using weight. If you have 3 or more static pull-ups/chin-ups, use weight.

C. Run 800 meters for time.