Thursday, December 23rd, 2010

A1. Pull-ups

weighted: @21x1, 3-4 reps; 3 sets, rest 60 sec

Beginner: 32x5, 3-4 reps; 3 sets, rest 60 sec

A2. Hspu

Beginner and Intermediate: 5 second negative; 3 sets, rest 60 sec

Advanced: 3-4 reps; 3 sets, rest 60 sec

Or, if you do not want to get upside down:

Presses: 3-4 reps; 5 sets, rest 60 sec

B.

1 minute wallballs 14/ 16 lbs

1 minute sdhp 65/95 lbs

1 minute double unders

2 minutes rest

5 sets