Thursday, August 11, 2011

A. Handbalancing
Beginners: 30 sec chest to wall handstand x 5 sets; rest 1 min.
Intermediate and advanced: 5-10 heel taps and hold on last rep x 2 sets; rest 1 min
5-10 toe taps and hold on last rep x 2 sets; rest 1 min
5 kick-ups x 4 sets; rest 30 sec


B. Power Cleans
Beginners: 5, 5, 5, Go from the hang position; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. 5 Pull-ups (static)
5 ring dips
AMRAP in 12 min.

If you do not have a pull-up, use a band that enables you to do 3 reps unbroken.
If you only have 1 pull-up, reduce the reps to 2.
If you have 2 pull-ups, reduce the reps to 3.

If you do not have a ring dip, nor a 5 second support hold on the rings, use a band that enables you to do 3 reps unbroken.
If you do not have a ring dip, but you have a 5 second support hold on rings, use a band that enables you to do 3 reps unbroken.
If you have 1 ring dip, do 2 reps.
If you have 2 ring dips, do 3 reps.