Friday, July 13, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then drop 20 to 30 lbs for 2 reps x 3 sets.

A2. HSPU
Beginners: If you do not have a push-up, find your max depth for one rep, add height and do 2-3 reps x 7 sets.

Intermediate: If you have a perfect push-up, do downward dogs in pike position (Remember the triangle). 5-7 reps x 7 sets

Advanced: Level 1: Parallette handstand push-ups x 2-5 reps x 7 sets
                   Level 2: Strict HSPU 1-5 reps x 7 sets

B. 1 x Sled push (length of astroturf).   Remember: no shoes on astroturf
Men 195 lbs
Women 125 lbs
1 x rope climb (arms only, straddle).
Run back to astro turf
30 shoulder touches or 15 sec handbalancing
rest 4 minutes
5 sets