Monday, July 17, 2013

WARM UP
Brachiation
roles
leggy windmills

A1. Back Squats
Beginners: 5, 5, 5, @ 22x2; rest 100 sec.
Intermediate and Advanced: 3 reps x 4 sets; @ 22x2 rest 100 sec. (Pick one weight for all 4 sets)

A2. Ring Dips
Beginners: bar dips x 5 reps, or 2 plus 1, or 15 sec eccentric x 4 sets; rest 100 sec.

Intermediate: 2-5 reps - support hold x top x 4 sets; rest 100 sec.

Advanced: 5 reps - support hold at top, or all the way through the ROM - Deep - @ 31x1
Reminder that the support hold is a neutral position. Feel should be underneath your hips. x 4 sets; rest 100 sec.


B. The Bear Complex
 7 sets

1 power clean
1 Front squat
1 push press
1 back squat
1 push press
5 Rounds
Rest as needed between rounds.

You go through all 5 movements 7 x without putting the bar down. Each round you go up in weight. Don't start too high!