Wednesday, January 22, 2014

A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Find a 3 RM in 20 minutes.

A2. HSPU or Downward Dog HSPU
If you are competing in the open, skip A2 and go to B.
ADVANCED: chest to wall hspu x 3-5 reps x 4 sets
Intermediate: elevated height chest to wall hspu x 5 reps x 4 sets
Beginner: downward dog x 5 reps x 4 sets

B. On a 90 sec clock:
    Kipping HSPU x 10
    Double Unders x 25 (no double unders? Do single unders or practice for 30 sec)
     AMRAP Toes to Bar in remaining time.
    Rest 4 minutes.
    5 sets 

Intermediate:  reduce the reps

Beginners: push ups instead of kipping hspu
30 sec arch scap pulling.