Monday, Dec 2, 2013

A. Press
Beginners: 5, 5, 5 @ 31x1
Intermediate: 3, 3, 3, 3
Advanced: Max single plus 2 sets of doubles.

B. Thrusters x 5 (See last week's numbers) Tough but manageable.
Rest 60 sec.
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets

A note on Part B. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.

If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes

IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.

If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.