Saturday, December 1, 2012

A1. Back Squats
Beginners- 5,5,5 @ 22x2
Intermediate- 3,3,3,3
Advanced - 10 reps unbroken @ 30x0

A2. Ring dips 3-5 reps
Beginners - bar dips with elevated heels. Be sure to take heels off the bench after each rep and do a 3 sec hold. Only then return your heels to the bench for the next rep.

Intermediate - bar or ring dips - no tempo - 3 -5 reps DEEP!

Advanced- if you have 5 perfect DEEP ring dips, do 3-5 reps in a support hold position.

A3. Pull-ups
Beginners - pull ups on rings with feet elevated. 3-5 reps

Intermediate - 2-5 perfect chin ups or pull ups @ 30x1

Advanced- archers 1-3 reps per arm.

You should rest EXACTLY 30 seconds after each movement. 3 sets.

B.500 meter row for time
Rest 5 minutes
Repeat

Thursday, November 29, 2012

A1. HSPU
Beginners: Downward dogs 5 reps x 5 sets; rest 60 sec.
Intermediate: on plates, if you hit 5 reps for 5 sets last time, go to 3 reps for 5 sets; rest 60 sec.
Advanced: 2-5 reps to floor. If you are arching, do  not elevate x 5 sets; rest 60 sec.


A2. Clean Grip Deadlifts
Beginners: 5, 5, 5; rest 90 sec.

Intermediate and Advanced: 3, 3, 3, 3; rest 90 sec.


B. AMRAP in 20 Minutes:
Flying Windmills x 6 per side
1 arm burpee squat push up x 7 per side
rope climbs (arms only if possible) x 2