Monday, May 12, 2014

 A1. Back Squats @ 32x2 Session 1-6 x 4 sets

Rest 90 sec. between A1 and A2

A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.

Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)

OR:

B1.  Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.

B2. Intermediate 2: ring dips 2-3 reps @ 51x1  or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.

B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.

B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.

B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.

B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.


NOTE: if you did A2 yesterday, simply skip it today.


B. 3 Rounds for Time
200 meter run (6 am row 300 meters if it is too dark).
air squats x 20
Hang Power Cleans x 7 105/155 lbs