Monday, November 8, 2010

A1. deadlifts @ 22x1 Advanced 2-3 reps, Beginners 4-5 reps @ 32X2 x 4 sets

A2. L-Sit Beginners, 2 reps, 6 sec hold, 20 sec rest x 4 sets

A2. High Tuck V sit - Advanced- 2 reps, 6 sec hold, 20 sec rest x 4 sets

Please see the video below for an example of the high tuck v sit. It takes place about one minute into the video.

B. As many reps as possible (you may clean the bar first)

95/135 lbs front squat 20 sec

rest 0 sec.

double unders 20 sec

rest 2 minutes

6 sets

http://video97.com/3PDWa9Wo6pA/L-Sit-Progression-Tutorial.watch

C.

30 sec bodyline drill on your stomach and 30 sec bodyline drill on your back x 2

wall walk (keeping your bodyline) 2 sets of 2 reps