Thursday, October 10, 2013

A. Front Squat
Beginners: @22x2 5, 5, 5, 5
Intermediate and Advanced: 5, 5, 5 - Same weight across all three sets.

B. Advanced:
1-5 strict muscle ups x 4 sets; rest 3 minutes
Intermediate: bent arm muscle ups x 3 reps x 4 sets or 2-5 chin ups/pull ups; rest 2 minutes
Beginner: 5 ring rows @31x3, rest 15 sec and 30 sec arch scap pulling x 4 sets; rest 2 minutes

C. 30 sec shoulder taps
rest 30 secs
30 sec strict toes to bar
rest 30 sec.
30 sec. support hold from floor (back of toes if possible with as much lean forward as possible)
rest 1 minute
3 sets