Monday, September 26, 2011

A. Press
Beginner: @ 12x1 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Intermediate: Work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


B. ROW AFAP 30 sec (count meters)
10 sec transition time
RUN AFAP 20 sec
5 sets

Do this in heats. Your coach will time you on your runs.
Rest 6 min. In your rest period work on handbalancing and bridges.