Beginners: @ 22x2, 4-5 reps, 3 sets, rest 60 sec
Intermediate and Advanced: @ 11x2; 2-3 reps, 5 sets; rest 60 sec
A2. Pull-Ups
Beginners: 2-3 reps @ 52x5, 5 sets; rest 60 sec
Intermediate and Advanced: AMRAP static; @ 20X0, 5 sets; rest 2 minutes
4 Rounds:
10 Front squats @ 65% 1RM
200 meter row AFAP
rest 3 minutes
See November 25th.
I really like using the timing for the front squats. ( ex: 22X2, 52X2 ) It makes me feel stronger throughout the whole front squat movement. Whereas before I think I would do them fast to avoid the bottom position. The front squat imitates the catch position of the clean. It is nice that that carries over to the olympic lifts.
ReplyDelete-Mieka :)
Yes, it does imitate the catch position. IF you have trouble with the bottom position then it is good to hang out down there for 2 sec. IF you really want to imitate the clean then a zero second pause at the bottom is necessary.
ReplyDeleteCongrats Brenda!
ReplyDeleteBrenda has been struggling with getting over 1 static chin up and today she was knocking out 3 reps consistently!
Thank you thank you.thank you very much!!!!First i would like to thank God and then i have to say I owe it all to my coach. Now i understand why you would not let me kip anymore.....For any "doubters" out there Darci's new and improved techniques do work.."I Believe!!!!"
ReplyDelete