Wednesday, April 13, 2011

A. All Kinds of Push-Ups
Beginner: negatives x 1 for 10 sets; rest 45 sec.

Intermediate: 1-7 push-ups x 5 sets; rest 60 sec.

Advanced: Pseudo planche ring push-ups 2-5 reps x 5 sets; rest 120 sec.

B. For Time:
33 pull-ups
400 meter run
22 pull-ups
400 meter run
11 pul-ups
400 meter run

If you have a kipping pull-up but the volume is too high, reduce the reps. You should be able to do the first set in less than 4 sets. If you do not have a kipping pull-up, use a band and consult with your coach on an appropriate number of reps.

If you are not ready for band pull-ups, do ring rows.