Monday, April 7, 2014

Keep the warm up to 10 minutes: rolling warm up, step behinds and some shoulder openers of your choice. 
A1. Back Squat - Session 1-6
Finished all 6 sessions? Start over again.
@32x2
Rest 60 sec.

A2. Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1 
Rest 60 sec.

NOTE: Make sure you follow the tempo for the hspu as well as the back squats. 

I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.

B. Row 30 sec at 90% intensity
     Rest 30 sec
     7 sets

Rest 5 min

Repeat

Note: if there are more than 7 people signed up, have 1/2 begin with B and the other half with A.