Thursday, April 19, 2012

A. If you Squatted yesterday, do HB today. Your coach will outline all of the progressions for you.
IF you didn't squat yesterday, back squat.
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for 2 reps x 3 sets

B1. 30 sec AMRAP strict chin-ups or pull-ups
rest 60 sec.
B2. 30 sec AMRAP ring push-ups
rest 60 sec
B3. 30 Sec AMRAP Pistols (15 sec per leg)
rest 120 sec
4 sets