Tuesday, October 4, 2011

A. Handbalancing
Beginners: 30 sec chest to wall handstand x 4 sets; rest 1 min.
When you are finished, practice your kick-ups.

Intermediate: 5-10 heel taps and hold x 3 sets; rest 1 min.
5-10 toe taps and hold x 3 sets; rest 1 min.

Practice kick ups against wall, trying to find sweet spot.

Advanced: 5-10 heel taps and hold (middle of the floor) x 3 sets; rest 1 min.
5-10 toe taps and hold (middle of the floor) x 3 sets; rest 1 min.

Advanced: practice kicking up in middle of floor with our without a partner.

B1. Front Squats
Beginners: @ 22x2, 5, 5, 5; rest 1 min
Intermediate: 3, 3, 3, 3; rest 1 min
Advanced: Go up to 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B2. Pull-Ups
Beginners: 1 negative, rest 1 min, 1 concentric, rest 1 min x 4 sets; rest 1 min= 8 pull-ups

Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 1 min.

Advanced: 1-5 static muscle -ups or 1-5 false grip pull-ups x 5 sets; rest 1 min.