Monday, November 28, 2011

Time will be tight on this one. Work quickly and come prepared.
A1. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 1 min.
Intermediate: 3, 3, 3, 3; rest 1 min.
Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.
Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.
Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.
Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.


B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs
Less Advanced Folks: chin over bar pull-ups 3-6 reps
Ring Rows: 3-6 reps

Rest 10 min
On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.
Less Advanced: regular push-ups 3-5 reps or;
find your 1RM, add some height and do 5 reps.