Monday, August 29, 2010

A. Handbalancing
Beginners: 30 sec chest to wall holds x 5 sets; rest 1 min
Intermediate/Advanced: 5-10 heel taps x 2 sets; rest 1 min
5-10 toe taps x 2 sets; rest 1 min
6 kick-ups x 5 sets; rest 30 sec.

B. Back Squats
Beginner: 5, 5, 5, @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets

C. 7 power cleans @ 80% 1RM
5 box jumps 30/26"
Run 100 meters (50 meters there and back)
rest 4 min
2 sets