Wednesday, Sept 27, 2011

A. Back Squat
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. Back Levers on Rings
Beginner: 10-20 sec rounded tuck x 3 sets; rest 1 min
Intermediate: 10-20 sec flat tuck x 3 sets; rest 1 min
Advanced: 5-10 sec straddle back lever x 3 sets; rest 1 min

C. 3 tough power cleans (not touch and go)
5 box jumps 30/34"
rest 4 min.
4 sets