Tuesday, November 23, 2010

A1. Pull-ups

Beginners: 2-3 reps, @ 31x1, 4 sets

Intermediate: strict pull-ups, 4 sets

Advanced: 1 arm pull-ups, 4 sets

A2. L-Sits

Beginners: tuck 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes

Intermediate: L-sit low, 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes

Advanced: L-sit or advanced L-sit, 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes

For the advanced L-sit you must maintain a flat back. With your back flat, try and push your hips forward in front of your hands.

B.

AMRAP double unders 30 sec

skip 30 sec

10 rounds

I will have a substitute for double unders.

AMRAP burpees 30 sec

rest 30 sec

10 Rounds