Monday, June 6, 2013

A. TGU
3 sets of 5 reps

B1.
HSPU
Beginners:  downward dog hspu x 5 reps x 3 sets; rest 100 sec
Intermediate: elevated height (chest to wall) x 5 reps x 3 sets; rest 100 sec.
Advanced: elevated hands or head to floor (chest to wall) x 5 reps x sets; rest 100 sec

B2. Pull-ups
Beginners: 5 ring rows (odelia version) x 3 sets; rest 100 sec.
Intermediate: 1-5 chin ups (10 sec rule applies) x 3 sets; rest 100 sec.
Advanced: 1-5 pull ups (10 sec rule applies). Chest to bar and retracted is the end goal. x 3 sets
Rest 100 sec.



C. Intermediate and Advanced Only:AMRAP in 60- 90 sec Intermediate do 90 sec and advanced do 60 sec.
Kipping HSPU x 5
kipping chin ups or pull ups x 5 (advanced- butterfly, chest to bar)

Rest either 2 minutes (intermediate) or 3 minutes (advanced)

2 sets


C. Beginners Only: Not for Time but transition to next movement must be kept under 10 seconds.
3 sets
3 downward dog hspu
30 sec scapular arch pulling