Friday, August 9, 2013

A. Back Squats
Beginners @ 22x2, 5, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3 @ 30x1; rest 2 min
Advanced: Daily Max and 2 sets of doubles.
BCBD Competitors: 10 reps x 3 sets @ 00x0 @ 70% of your max; rest 2 min

B1. Snatch Grip Deadlifts; rest 90 sec (Go up in weight with each set). If you know your max snatch, start at that weight.
5, 5, 5, 5

B2. Bar Muscle Ups for BCBD competitors (kip away) x 3-5 reps x 4 sets; rest 90 sec.
The rest of you: strict muscle ups (I want that turn out at the top). Development Day so 3-5 reps x 4 sets. If you already can do 3 reps for 4 sets, please do 1 muscle up plus 1 forward roll x 3-5 reps (if this is easy then it is time to do the muscle up to backwards roll)

No strict ring dip or chin up? Then do, 3- 5 strict chin ups or pull ups (on bar or false grip in rings for more advanced), followed immediately by either Russian Dips x 3-5 or ring dips or bar dips x 4 sets; rest 90 sec

Not ready for bar dips? Do 3 sec eccentric with a 10 sec isometric in lowest possible position x 4 sets; rest 90 sec

Don't have an eccentric bar dip yet? Please do elevated heels bar dip x 5 reps x 4 sets; rest 90 sec.

C. 500 meter row for time.