Saturday, July 27, 2013

WARM UP:
brachiation drills
OHS with PVC facing wall
400 meter run at 50% intensity
rotational L sit

A. See Nov 3, 2012
AMRAP in 3 minutes: 
7 barbell jumping squats 95/145 lbs
5 HSPU
AFAP
Rest 3 min.
5 Sets

Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.

No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.

Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.

No push-up? Do push-ups to a particular height.