Wednesday, December 5, 2012

A. See November 1, 2012
AMRAP in 20 Minutes
3 Front Squats
5 Pull-Ups @ 30x1

Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.

Intermediate/Advanced: Pick a weight at which you can do 3 unbroken.  Look in your book for your previous weights. It should be tough but manageable. 

For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height. 

For the Pull Ups
Beginners: Elevated Ring Pull Ups
Intermediate: 2-3 reps in either chin up or pull-up grip. 
Advanced: All 5 reps. 

B1. Elegant Gymnastics Pose x 5 reps x 5 sets

B2. Cuban Rotations x 5-7 reps @ 3131 x 5 sets