Monday, March 17, 2014

A1. Back Squat SESSION 1@ 32x2 6 reps x 4 sets. Please do all 4 sets at the same weight.
For the next several weeks, we will be following a Poliquin prescription for both front and back squats.  YOU MUST HIT 6 REPS and YOU MUST ADHERE TO THE TEMPO.  


A2. Muscle Ups
Advanced: AMRAP kipping in 2 minutes x 4 sets
Intermediate: Muscle ups with bands x 3 reps x 4 sets 
Intermediate 2: 3-5 bar dips @ 51x1 pr 1-3 ring dips @ 51x1 x 4 sets, rest 90 sec. 3-5 chin ups or pull ups @ 31x1 x 4 sets
Beginner: 1 x 20 sec eccentric push up; rest 60 sec, 5 ring rows x 4 sets

Rest 90 sec between movements.

B.  3 Rounds for time
     Push ups x 10/15
     DB Snatch alternating x 12
     Thrusters x 12 35/45 lbs