Sunday, September 14, 2014

A1. Front Squats - 8-10 for 4 sessions or 6-8 for 4 sessions @ 30x1. Rest 90 sec x 4 sets 

A2. Push Press 8-10 reps for 4 sessions @ 30x1. Rest 90 sec x 4 sets

B. Tabata Toes to Bar - Advanced do 8 sets

Intermediate - 60 sec AMRAP
rest 60 sec
5 sets

This is you if you are working on taking the extra swing out of your toes to bar or you cannot do 10 unbroken with extra swing. 

Beginners: Hollow body holds x 36 sec followed by 5 arch scap pullings with a 3 sec hold. Rest 60 sec. x 5 sets