THURSDAY, SEPTEMBER 22, 2011

A. POWER CLEANS
BEGINNER: 20 MIN OF TECH WORK.

INTERMEDIATE AND ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT 20 LBS, AND DO 2 REPS X 3 SETS; REST 2 MIN.

B. PULLING
BEGINNER: 1 Negative, then 1 concentric; rest 1 min between reps x 4 sets = 8 reps in total.

INTERMEDIATE: 1-5 reps chin-ups or pull-ups x 4 sets; rest 2 min

ADVANCED: ARMS ONLY ROPE CLIMB X 2 ASCENTS X 4 SETS; REST 2 MIN. (If you are between intermediate and advanced, do the rope climbs as high as possible using only arms). You must start from a seated position.

C. PUSHING
BEGINNERS: FIND YOUR 1 RM DEPTH ON A PUSH-UP, ADD SOME HEIGHT AND DO 2 REPS X 5 SETS; REST 1 MIN.

INTERMEDIATE: AMRAP PERFECT PUSH-UPS IN 1 MIN; REST 2 MIN.

ADVANCED: SUPPORT POSITION PUSH-UPS, 1-5 REPS (AS PERFECT AS POSSIBLE).

IF YOU CAN ONLY DO 1 REP, THEN TAKE ABOUT 45 SEC REST AND THEN DO ANOTHER X 5 SETS; REST 2 MIN

IF YOU CAN DO MORE THAN 1 REP, DO 1-5 REPS X 5 SETS; REST 2 MIN.

IF YOU ARE DOING THESE PROPERLY, YOU WILL PROBABLY NOT BE ABLE TO DO MORE THAN 5 REPS. IF YOU CAN DO MORE THAN 5, YOU ARE EITHER CHEATING OR I UNDERESTIMATED YOUR ABILITIES!