Thursday, November 25, 2010

A1. Front Squats:

Beginners: 32X2, 5-6 reps, 3 sets; rest 2 minutes

Intermediate and Advanced: 20x0, 3 reps, 5 sets rest 2 minutes

A2. Back Levers:

Beginners: tuck, 3 reps, 2o sec rest; 3 sets

Intermediate and Advanced, 2 reps, 5 sec hold, 20 sec rest; 5 sets

B.

Front Squats @ 65 % 1RM x 10

200 meter row

rest 3 minutes

3 rounds