Saturday, September 23, 2011

A. Handbalancing
Beginner: 30 sec hold, chest to wall x 4 sets; rest 1 min

Intermediate: 5-10 toe taps x 2 sets; rest 1 min
5-10 heel taps x 2 sets; rest 1 min

Advanced: (In the middle of the floor with a partner: your partner is the wall)
5-10 toe taps x 2 sets; rest 1 min.
5-10 heel taps x 2 sets; rest 1 min

B. Pulling
Beginners: 1 negative chin-up x 5 sets; rest 1 min
Intermediate: 1 -5 chin ups or pull-ups x 4 sets; rest 1 min.
Advanced: arms only rope climbs x 2 reps x 4 sets; rest 2 min.

C. Deadlifts x 15 @ 65% of your 1RM
run 400 meters (beaver) (if you cannot run 400 meters in under 2 min, run 200 meters).
rest 3 min
4 sets