Friday, November 23, 2012

A. Split Jerk - Max of 25 minutes.

Beginners: 5, 5, 5, 5

Intermediate: 2, 2, 2, 2

Advanced: Go to a heavy single

B1. au cortados  x 5 each direction x 4 sets

B2. Pulling
Advanced - archers - Either pull up in an archer or do a regular ring pull-ups and do the archer eccentric x 1 rep per arm x 5 sets

Intermediate: Chin-ups x 1-5 reps x 4 sets
Note: IF you only have 1 chin up, please do 1 rep then immediately after 1 x 30 sec eccentric

Beginners: 30 sec eccentric x 5 sets

NOTE: You are considered advanced only if you can do 5 reps x 5 sets of perfect chin ups. Bar must touch collar bone on each rep.  If you are reaching with your chin, that is not a proper rep.

B3. Hovering push-ups
Beginners - IF you hit 5 reps x 5 sets the last time on your push-ups, go down in height and do 3 reps x 5 sets.

Intermediate and advanced - 3-5 hovering push-ups x 5 sets