Tuesday, March 15, 2011

A. 10 min of handstand practice: work on breaking and re-establishing bodyline.

Super Advanced: Do Bulgarian Ring push-ups - 2-5 reps x 5 sets; rest 2 min

Advanced: Ring push-ups: on the minute, do 1 ring push-up, then 2 at two min, 3 at three min, until failure.

INtermediate: unbroken do 2-4 ring push-ups on the minute for 10 minutes

Beginner: Do either 2-4 push-ups on the minute for 10 minutes or if that is too challenging, do 1 negative, rest 45 sec x 10

C. pull-ups
Advanced: Do 3-5 wide grip pull-ups (and I mean really wide), if that is too easy, add weight x 4 sets; rest 2 min.
INtermediate: Do 2-5 regular pull-ups x 4 sets; rest 2 min
Beginner: Do 1 negative, rest 60 sec x 5 sets; rest 1 min

D. Toe to bar, 10 reps x 4 sets; rest 2 min.
scale as necessary. If you cannot hold yourself up on the bar, do bodyline drills.

E. If you are not training Wed and you did not train Tuesday, do 1 min row, rest 1 min x 5 sets

NOTE: Bulgarian Ring Push-ups require that you start in a support position (palms out) and that you go out as wide as you can as you descend to the bottom. As you push back up, pull the rings back in.