Thursday, October 11, 2012


Rob doing ring dips and Khiem snatching.

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest exactly 30 sec.

Intermediate: 3, 3, 3, 3; rest exactly 45 sec.

Advanced: Max, then down 15 to 30 lbs for 2 reps x 2 sets; rest exactly 30 sec.


A2. Pull-ups
Beginners 1: 3-5 ring rows @ 52x2 x 5 sets; rest exactly 60 sec.

Beginners 2: 20 to 30 sec pronated grip eccentric x 5 sets; rest exactly 60 sec.

Intermediate: 1-5 reps of chin-ups @ 30x1 x 5 sets; rest exactly 60 sec.

Advanced 1: 1-5 reps of pull-ups @ 30x1 x 5 sets; rest exactly 60 sec.

Advanced 2: Iso 15 sec holds per arm in L sit x 5 sets, rest 10 sec between arms; rest exactly 60 sec.

B. 15 cal row
5 pistols per leg (advanced do jumping pistols onto box)
rest 2 minutes.
5 sets