Wednesday, August 24, 2011

A. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min. If you have been stuck at a particular weight don't forget about our small incremental plates. Also, you can do your doubles at a slightly higher weight as well.

B. Push Press
Beginners: 3, 3, 3, 3; rest 2 min
INtermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


For Part C. Start at any of the stations.

C1. Petersen Step Up
8 reps per leg x 3 sets @ 40X0

C2. GHD extension (1 leg at a time): x 8 reps @ 30X1 x 3 sets

C3. elegant gymnastics pose (we need a better name for this one): 8 reps x 3 sets

C4. Push-Ups
Beginners: 1 negative x 3 sets
Intermediate: AMRAP perfect push-ups in 1 min
Advanced: either ring support push-ups or regular ring push-ups x 1-10 reps x 3 sets