Wednesday, October 3, 2012

A.  Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.



B1. AMRAP Unbroken Ring dips  x 4 sets.  Must have a turn out at the top of the movement; rest 30 sec.


No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.

If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.

No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.

Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.


Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.