Sunday, July 15, 2012

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max then down 15 to 30 lbs x 2 reps x 3 sets

A2. Push-up Testing
For Beginners: I want you to find your best push-up to max depth. Have your coach verify the movement. Then, 3-4 push-ups at a taller height for 4 sets.

Intermediate: AMRAP unbroken push-ups (Have a coach watch and verify the proper execution of the push-ups on at least one set.  Or, if you only have 1 or 2 perfect push-ups, AMRAP push-ups in 1 minute x 4 sets; rest 60 sec (Again, make sure your coach watches you perform at least one whole set).

Advanced: 4-6 Pseudo Ring planche push-ups x 5 sets; rest 60 sec.

B. Push Press x 10 85/125 lbs
     Box Jumps x 10 20/24"
     Toes to Bar x 10
     2 Rounds for Time
     rest 3 min
     2 sets