Sunday, July 30, 2011

A. Handbalancing
Beginners: 30 sec hold x 5 sets; rest 2 min
Intermediate and advanced: 5-10 toe taps x 2 sets; rest 2 min
5-10 heel taps x 2 sets; rest 2 min
5 kick-ups, rest 20 sec x 4

B. For Time:
Sandbag run 200 meters
15 toes to bar
10 box jumps 20/24"
5 rounds

Friday, July 29, 2011

A. Handbalancing
Beginners: 30 sec hold x 5 sets
Intermediate and Advanced: 5-10 heel taps and hold on last rep x 2; rest 2 min
5-10 toe taps and hold on last rep x 2; rest 2 min
Beginners: if you are comfortable, work on kicking up into a handstand
Advanced: 5 kick-ups, rest 20 sec x 4 sets


B. AMRAP in 7 min
deadlift x 5 @ 90% of your 1RM
run 200 meters

Rest 5 min

C. AMRAP in 10 min
OHS x 15 65/95 lbs
run 200 meters

Thursday, July 28. 2011

A. Back squats
Beginner: 5,5,5; rest 2 min @22x2
Intermediate: 3,3,3,3 rest 3 min
Advanced: build up to a 1RM, drop 20 lbs, and then do 2 reps x 3 sets

B. Push press
Beginner: 3,3 3,3; rest 2 min
Advanced : go to 1 RM and then drop 20 lbs and do 2 reps x 3 sets; rest 3 min

C. 400 meter run @ 100%
rest 4 min
2 sets

This is how you squat!
Tommy trains with me twice a week. He is a beast under the bar!