Monday, November 26, 2012

A1. Front Squats 
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 20 lbs for 2 reps x 2 sets

A2. Pulling
30 sec eccentric x 5 sets

Intermediate: 1-5 perfect chin ups x 5 sets.  If you have 5 reps x 5 sets of perfect chin-ups, do advanced. And seriously, don't be delusional. Do you REALLY have 25 perfect chin-ups by which I mean the bar touches your neck or collar bone or even lower? 

Advanced: ARCHERS: Either do 1 ring pull-up with a 3 second archer hold x 5 sets. Or, if you are more advanced: do a ring pull-up, go into archer and slowly lower yourself to the bottom x 1 rep x 5 sets 

B. For Time:
AMRAP in 10  minutes
HSPU x 5 reps
Box Jumps x 10 reps