Thursday, September 13, 2012

 Back Squat
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.

Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.

A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.

A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.



A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.

B. Advanced Only: Hovering Push-ups 3-5 reps x 5 sets; rest 100 sec.

C. 3 Rounds for Time:
shoulder taps x 30 reps (15 per arm) Be sure to mark out your parameters.
stick jumps front to back x 14 reps (Can't do these? Do box jumps).
Toes to Bar x 15 reps