Saturday, September 15, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 41x1; rest exactly 60 sec.

Intermediate and Advanced: 10 Reps @ 30x0 x 5 sets; rest 100 sec. (At this tempo and volume, be sure not to over extend yourself).

A2. HSPU STRICT
Beginners: No Push-up? Aim for 30 sec eccentric x 5 sets; rest exactly 60 sec.

Intermediate: Eccentric of 15 sec, triangle position, or downward dog or pike x 6-8 reps x 5 sets; rest exactly 60 sec.

Advanced: Chest to wall, triangle position 1-5 reps x 5 sets; rest exactly 100 sec.

B. KB Snatch Ladder
Advanced:
Every 45 sec, do 3 KB snatches per arm. When you can no longer finish the reps in the allotted time, reduce the reps to 1 or 2 and try and finish.
Women: 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70 lbs.
Men: 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75 lbs. If Fitness Warehouse has bigger KB they weight will go up.

Intermediate: Pick a weight 5 lbs heavier than you are accustomed to and do 3 reps/arm x 5 sets; rest 60 sec.

Beginners: Either work on technique for 15 minutes, or pick a manageable weight and do 5 reps/arm for 5 sets; rest 60 sec.