Tuesday, September 27, 2011

A. Front Squats
Beginner: @ 22x2, 5, 5, 5; 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.

B. 30 sec Toes to Bar
30 sec Rest
30 sec ring dips
30 sec Rest
7 sets

If you do not have a toes to bar, please do hanging leg raises @ 2112.
If you do not have a ring dip, do a 5 second support hold followed by a negative. Use a partner if you need stability assistance.
If you cannot stabilize in a support position with the help of your partner, please do push-ups and then do PART C.

C. For those who do not have a support hold.
5-10 sec support hold or neutral grip, with as little assistance as possible x 4 sets; rest 1 min.