THURSDAY, AUGUST 4, 2011

A1. Front Squats
Beginners: 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

A2. Front Levers
Beginners: 10 sec hold with elevated scaps and working hard to pull rib cage to ceiling x 4 sets; rest 1 min
Intermediate: 10 sec hold with knees pushed against elbows x 4 sets; rest 1 min
Advanced: 10 sec hold without knees pushed out, extending knees out past bar; rest 1 min


B. Toes to Bar x 30 sec AMRAP
Shoulder touches x 30 sec AMRAP
rest 3 min
4 sets
If you are not ready for shoulder touches aim for 30 sec handstand hold.

C. KB Snatch Ladder 35/50 lbs: 7 down
Do 7 reps each arm and then 6 and then 5...down to 1 per arm.
For Time
Beginners: do 1 arm kb swing