Thursday, July 14, 2011

A. Advanced: Front Levers on bars, 10 sec hold x 4 sets; rest 1 min.
Progressions: if necessary, push knees against elbows, if you can hold your front lever for ten seconds without the aid of the arms, start to bring your knees out past the bar.

Beginner: Work on elevating scaps and then the rib cage as well. 10 sec hold x 4 sets; rest 1 min.

B. Power Cleans
Before you put any weight on your bar, do 10 reps of tall muscle cleans.

Advanced: Find your 1RM, strip the bar down to 85% and do 5 sets of 3 reps; rest 3 min.

Beginners: 5, 5, 5; rest 2 min.

C. 30 sec shoulder taps (chest to wall handstand position) or 30 sec handstand hold
30 sec box jumps 20/24"
1 min rest
5 sets

For the shoulder taps, you ideally want to touch your hand to your shoulder, but if that is too difficult just raise your hands off the floor as much as possible.