Wednesday, July 27, 2011

A. Front Squats
Beginner: 3, 3, 3, 3; @22x2; rest 2 min
Intermediate: 3, 3, 3, 3: rest 2 min
Advanced: Go up to a 1 RM, drop 20 lbs and 2 reps x 3 sets: rest 2-3 min

B. Pull-ups
Beginners: 1 concentric rep x 4 sets; rest 1 min
Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 2 min
Advanced: 1-5 False Grip Pull-Ups x 4 sets; rest 2 min

B. A 6 minute Cindy
5 pull-ups (You may kip with a band)
10 push-up
15 air squats