MONDAY, AUGUST 8TH, 2010

A. Front 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; rest 2 min.

B. HSPU
Beginners: do downward dogs: 2, 2, 2, 2, 2; rest 1 min
Intermediate: Find your 1RM, go to a height that you can do for 2 reps x 3 sets; rest 2 min
Advanced: Find your 1RM, go to a height that you can do for 2 reps x 3 sets; rest 2 min

C. 20 toes to bar
10 power clean and jerk 95/135 lbs
400 meter run
rest 4 min
3 sets