Tuesday, January 24, 2012

Cheri learning inverted scapular retractions at gymnastics class. Note her excellent bodyline.


A. Front Squats or Handbalance: If you squatted 2 days in a row, practice handbalancing.
Beginners: 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.


B. Kipping Pull-ups or Advanced: Bulgarian ring pull-ups AMRAP in 30 sec.
rest 30 sec
KB hang clean and jerk AMRAP in right arm in 30 sec
rest 30 sec
KB hang clean and jerk AMRAP in left arm in 30 sec
rest 3 min
5 sets