Tuesday, Dec 6, 2011

A. Handbalancing, Press or HSPU

Handbalancing
Beginners: 30 sec chest to wall holds x 2 sets; rest 1 min.
1 kick-up with a spotter plus 10 sec hold x 4 sets; rest 1 min.
10 kick-up attempts without a spotter.

Intermediate:
10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.
Against the wall, attempt 10 kick-ups. Your goal is to find the 'sweet spot." If your heels fall into the wall, try and pull off the wall into a handstand and hold.

Advanced:
10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.
15 kick-ups in middle of floor. Be sure to keep track of your numbers.

Press
Beginners: 5, 5, 5; rest 2 min.
INtermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15 lbs, 2 reps x 3 sets; rest 1 min,

HSPU
Beginners: (You are a beginner if you do not have a push-up). Bulgarian method.
Intermediate/Advanced: Find max, add height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15-20 lbs, 2 reps x 3 sets; rest 2 min.

C. 3 Rounds for Time:
20 KB cleans (10 per arm, alternating) 35/50 lbs
20 KB Swings 35/50 lbs
10 burpees